Bootcamp Videos

WOD: “For Time” -Tues 4.21.15

Skill: Hip Hang Squat Snatch (Focus on elbows externally rotated, Keep bar in Hip Crease, Chest up on the dip)

WOD:  For Time

With 30 minutes on a running clock perform:

20 Plate Burpees (45# BLACK plate)

20 Hang Squat Snatches [60% (round up)]

20 Bar Muscles Ups (Mod: Pull Ups, Jumping Pull Ups)

20 Hang Squat Snatches [60% (round up)]

20 Plate Burpees (45# BLACK plate)

   *Record Time* (this is the only TIME you are recording)

and then with the remaining time complete: (use as much time as you need until the 30 minutes runs out)

{you don’t have to jump right to 85%…You can work yourself up to it}

10 (full) Snatches (85%)

5  (full) Snatches (90%)

IMG_8628

WOD: “EMOM, Jess P – Benchmark” -Mon 4.20.15

Skill: Front Squat (Focus: Bottom position, slow decent, fast drive, Knees track of toes)

WOD:  EMOM and JESS P

28 Minutes on a Running clock to Perform:

0-5: 5 Min EMOM of 5 Reps @55% Front Squat

5-8: Rest

8-20: “Jess P” (12 Min AMRAP of: 10 Burpees, 25 Double Unders (mod: WJR)

20-23: Rest 

23-28: 5 Min EMOM of 5 Reps @55% Front Squat

*If you can clean your 55% front squat weight then you will NOT be using a rack. Racks are for individuals who cannot clean the weight that they will be using for the front squat. 

IMG_8603IMG_8602

WOD: “Fight Gone Bad” -Wed 4.15.15

Pull Ups (mod: Jumping Pull Up)

Box Jumps (23/20)

OHL Steps (45# plate)

Ring Dips (mod: Bench)

Alt Pistols (1 for 1)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

 

IMG_8546

WOD: “Partner Stuff” -Wed 4.8.15

7 Min Per Station 

Groups of 2

2 minute rest in between stations 

 

Station 1:

AMRCAP

You and your partner use one rope to complete AS many Rope Climbs as Possible

Switch whenever and as often as you wish

Record the total number of Rope Climbs and Scaled Rope Climbs Separately

One person works at a time

 

Station 2:

AMCAP

You and your partner use one rower to complete as many calories as Possible

Switch whenever and as often as you wish

Record the total number of calories

One person works at a time

 

Station 3:

AMAP

You and your partner use one bench to complete as many reps as possible of

Bench Press (185/95)

One person works at a time

 

Station 4:

AMSAP

You are your partner run outside to complete as many sprints as possible

Switch whenever and as often as you wish

Record the total number of sprints

One person works at a time

 

IMG_8351 IMG_8352 IMG_8353