Category Archives : Bootcamp Videos

WOD: “Barbell Complex and 5RFT” -Tues 10.28.14

Skill:  EMOM for 6 rounds complete 3 Snatches into 3 OHS (unbroken) (min 0,1,2,3,4,5)



2:30 on/ 1:00 off 


7 Snatches (135/95)

25 Wall Balls (20/14)

100 Double Unders (mod: WJR)

10 Air Squats (quickly)

27 min cap


*Every 2 min and 30 seconds you are to stop and rest 1 min. Pick up where you left off until you complete 5 complete rounds of the above work. 

*The goal is to complete 5 rounds. You must take a minute break every 2 and 1/2 minutes. 


Work intervals 


3:30 – 6

7:00 – 9:30

10:30 – 13

14 – 16:30

17:30 – 20

21:00 – 23:30

24:30 – 27:00

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WOD: 3RM Front Squat, “4 RNFT” -Thurs 10.23.14

Skill:  10 minutes to perform 5,5,3,3,3 of Front Squat  (UPDATED 3RM)


4 Rounds Not For Time

10 Unbroken Wall Balls (every stop of wall ball = 5 burpees) (20/14)

15 Slam Balls (30/20)

20 ABMAT Sit Ups

25 Forward Facing Bar Hops

Max effort Front Squats (155/95)

20 min cap


*Your Score is the 4 Front Squat Max Efforts

*You will have 4 front squat scores when the workout is over


Goal: Challenge yourself on the Front Squat. You want to be somewhere in between 10-20 Reps each round. 



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WOD: “Barbell Complex and For Times” -Mon 10.20.14

Skill: 5 Round EMOM of 6 Power Cleans  (min 0,1,2,3,4)

Skill: Transition from Power Clean to Front Rack Lunges


WOD:  Kind of a For Time

You have 4 minutes to complete the following (or as much as possible) of:

6 Power Cleans (115/75)

8 Front Rack Lunges (115/75) 2 for 1

12 Box Jumps (24/20)

20 Chest to Box Push Ups (mod: HRPU)

12 Box Jumps (24/20)

8 Front Rack Lunges (115/75) 2 for 1

6 Power Cleans (115/75)


2 min rest

repeat 3 more times

*You will have 4 scores at the end of the workout. (one from each round)

*After the 4 minutes are up everyone gets a 2 minute rest. 

*If you finish the above work in under 4 minutes, record your time, and you get extra rest. 

*If you do not finish the above work in 4 minutes, record what you finished and you then get a two minute rest 

*Everyone rests together after the 4 minutes are up 

*Every round starts from the beginning 



WOD: “Rope Climb, AMRAP” -Wed 10.15.14

Skill: Rope Climb


6 Min AMRAP 

The first 2 minutes of the AMRAP is spent doing As Many Rope Climbs As Possible.

The next 4 minutes of the AMRAP is spent performing:

12 Deadlifts (225/155)

21 Hollow Rocks

36 Double Unders (mod: 36 WJR)


1 Min Rest

Repeat 3 more times

*4 Rounds total

*Each round you will have a Rope Climb score AND an AMRAP Score 

*Each round starts with a fresh new score. You are not picking up from where you left off. You are not combing scores from pervious rounds. Each round is independent of each other. 


*If there are more than 7 people in class some people will end with 2 minutes of Rope Climbs instead of beginning with the 2 minutes. 


Goal: Pace yourself on the Rope Climb so you never have to take a long rest between Climbs



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WOD: “Gymnastics, EMOM, and Ladder” -Mon 10.13.14

Skill:  Pistols


Part A: (performed on Side A)

10 Round EMOM (min 0,1,2,3,4,5,6,7,8,9)

10 T2B (Mod: Handing Knee Tucks)

5 Front Squats (95/65) FB (135/95)

(Once you cannot complete the 10 T2B and 5 Front Squats within the minute, then it becomes an AMRAP. Remember what round you failed to complete the 10 and 5 and keep track of how many rounds you completed altogether)


3 min rest in between Part A and B 


Part B: (performed on Side B-turf side)

10 Min Ladder (reps for each exercise: 3, 6, 9, 12, 15, …)

Pistols (Alt: 2 for 1)

Lateral Box Jump (24/20) (Mod: lower the box height – No Step Ups unless limited by injury)



*If class has more than 8 people then divide into two groups.  One Group starts with Part A.  The other Group Starts with Part B

*Record how many rounds were completed on the EMOM

*Record how far along the ladder you finished




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WOD: “Barbell Complex and 8 Rounds” -Fri 10.10.14

Skill:  Hang Clean (7×3) EMOM


2 minutes on/ 1 minute off for 8 rounds

At the start of each round perform

6 Hang Cleans (135/95) (goal is to go directly into the S2O after the 6th HC)

4 Shoulder to Overhead (135/95)


Remaining time from the 1 minute complete AMAP V-Ups


*Record V-ups Each Round

*Every Round begins with Hang Cleans and Ends with V-ups

*Every Round you will have a new V-up Score

*If you do not finish the HRPU before the 2 minutes are up report your HRPU push up number


Goals: Being able to transition the bar from one movement to another.  Work hard for 2 minutes knowing you have a mandatory 1 min rest.



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Photo Oct 06, 1 28 26 PM