Bootcamp

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WOD: “Bootcamp” -Sat 7.26.14

Sled Push

Supermans

Slam Balls up and Overs

Rope Slam

Curl to Press

TRX Row

Plank Hops

Banded Lat Pulldown

Lunge to Single

Rower

V-Hold

1x @30:25

2x @30:20

2x @ 20:20

WOD: “Bootcamp” -Sat 7.5.14

Bear Crawl

Knee to Ball

TRX Row

Rope Slam

Bicep Curl

Tire Flip

Ring Dips

Sumo Squat

L-Sit Hold

Rower

Plank

1x @30:25

2x @30:20

2x @20:20

 

 

 

WOD: “Bootcamp” -Wed 6.25.14

SSJ

Hip Band Walk

Rope Slam

Tire Flip/

TRX Row

Shoot Throughs

Sinlge ARM KB Press

KB Swing

Rower

Hollow Rock

30:30

30:20

30:20

20:20

 

 

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WOD: “Bootcamp” -Sat 6.14.14

Curl To Press

SSJ

Deficit Push Up

TRX Row

Alt KB Snatch

Russian Twist

Sled Push

Shoot Throughs

Slam Balls

Weighted Crunches

Burpees

Wall Sits

30:30

30:25

30:20

 

 

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WOD: “Bootcamp” -Sat 5.24.14

Sled Push

G2O

Slam Ball Up and Overs

TRX Row

Rope Slam

Seated Curl

Assisted Pistols

Bar Facing Burpees

L-Sit Holds

Rower

Knee to Ball

 

1x @ 20:20

2x @ 3020

2x @30:20

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