Bootcamp

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WOD: “Bootcamp” – Sat 4.19.14

Burpee Broad Jump

Squat Jump

TRX Row

Rope Slam

Curl to Press

Tire flip/Slam Ball ( one person on tire flip, the other on slam ball)

Bench Press (make sure the arm extenders are out) – One bar at 65#, the other at 95#

Burpees

KB Front Squat

Rower

Full Crunch with med ball

1x @20:15

2x @30:20

2x @ 30:20

WOD: “Bootcamp” -Sat 4.12.14

Glider 

SSJ 

TRX Row 

Rope Slam 

D. Incline Row 

Tire Flip/ Burpee (one person does burpees while the other does a tire flip)

KB Swing 

Sumo Squat 

Alt. Med Ball Push Ups 

Rower 

6″ Leg Raise Hold 

1x@ 30:30

1x@ 30:20

1x@ 30:20

1x@ 20:20

WOD: “Bootcamp” -Sat 4.5.14

Sprint

Weighted Squat

TRX Row

Rope Slam

Side Plank to Press

Hip Band Walk

Shoot Throughs

Burpee Box Jumps

Lunge to Press

Rower

Side Plank

1x@60:30

1x@60:30

1x@60:30

WOD: “Bootcamp” -Sat 3.29.14

Sled Push

Plate Burpees

OH Step Ups

TRX Row

Rope Slam

Burpees

Plank Hops

Deficit Push Ups

Bar Facing Burpees

Hi-Lo Plank

Rower

Wall Sit or Handstand Hold

1x @30:20

2x @30:20

2x @30:20

WOD: “Bootcamp” -Sat 3.22.14

Bear Crawl

Superman

TRX SJ

Rope Slam

Burpee Pull Up/Burpee/Pull Up

SSJ

Knees to Elbows

Kettlebell Front Squat

Rower

Lean Back Hold

30:30

30:20

30:20

20:20

WOD: “Bootcamp” -Sat 3.15.14

Wall Sit or Hand Stand

Burpee Broad Jump

Med Ball Up and Overs

TRX Row

Rope Slam

Curl to Press

Partner Clap Push Up

Banded Lat Pulldown

Shoot Throughs

Pass Betweens

Rower

Plank

1x @ 20:20

2x @ 30:20

1x @40:30

IMG_1972 IMG_1859 IMG_1887

 

WOD: “Bootcamp” -Sat 3.8.14

Glider

G2O

TRX Row

D. Incline Row

Rope Slam

Burpees

Banded Plank Jack

One Arm KB Thruster

2 for 1 KB Swing

Rower

V ups

1x @20:20

1x @ 45:20

2x @ 30:20

WOD: “Bootcamp” -Sat 3.1.14

Sprint

Dips

TRX Row

Rope Slam

Seated Bicep Curl

Hip Band Walk

Plank Hops

SSJ

Alt. Med Ball Push Up

Rower

Fingers to Toes

 

1x @ 20:15

2x @ 30:20

2x @ 30:20

WOD: “Bootcamp” -Fri 2.21.14

Sled Push 

Side Plank 

Rope Slam 

Wall Sit Iron Cross

Farmer’s Walk 

Tire Flip 

TRX Row 

Shoot Through 

Sumo Squat 

Rower 

Wall Walks*

*5:30am/3:45 only

 

2x @ 30:20

2x @ 30:20

WOD: “Bootcamp” -Sat 2.15.14

Bear Crawl

Superman

TRX Row

Rope Slam

Curl to Press

SSJ

Banded Lat Pulldown

Burpees

Side Plank

KB Step Ups

Rower

V Ups

1x @ 20:15

2x at each station 30:20

2x at each station 30:20