Category Archives : Bootcamp Videos


WOD: “AMRAPs” -Thurs 12.11.14   Recently updated !

Skill: Mobility (10 min)

 

WOD: AMRAPs 5 min each 

2 Rope Climbs

8 Burpee Box Overs

2 min rest

15 DB/KB Bentover Rows (50/30) (each hand)

10 DB/KB Alternating Shoulder Presses (50/30)  *each hand holding one (2 FOR 1)

2 min rest

10 V-Ups

30 Double Unders

2 min rest

2 Rope Climbs

8 Burpee Box Overs

 

*If more than 9 people in class then some people will start 5 minutes after the first heat

 

 

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WOD: “Partner Chipper” -Wed 12.10.14 1   Recently updated !

Skill: Front Squats  5, 5, 5  (Tempo  3 seconds down: 1 Second up) (10 min)

 

WOD: Chipper

80 Front Squats (135/95)

100 Weighted HRPU (45/25 plate)

80 OHL Steps (45/25 plate)

100 Hollow Rocks

80 Weighted Crunches (45/25)

6 Wheel Barrows Total (3 each) 50′

 

30 minute cap

 

*Partners can switch on and off whenever they want. Only one person is working at a time. Must finish one movement before moving onto the next.

 

 

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