Category Archives : Bootcamp Videos


WOD: “Fight Gone Bad” -Fri 3.20.15   Recently updated !

Skill:  Snatch  – 5 TNG Reps Every 2 minutes for 5 rounds @ 75% of 1RM

(0:00, 2, 4, 6, 8)

 

WOD:  Fight Gone Bad

Muscle Snatch (75/45)

HRPU

Box Jump (20″)

SDHP (75/45)

Jump Rope (Preferably Double Unders)

 

3 Rounds

1 Min Rest In between Rounds

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.

 

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WOD: “% Work, Max Effort 4RNFT” -Thurs 3.19.15

Skill: Front Squat % Work (10, 8, 6, 6, 4)  %55, 70, 75, 75, 80%

(0:00, 2:30, 5:00, 7:30, 10:00)

 

WOD:  4RFNT Max Effort

10 Ring Dips

15 Toes to Bar

6 Bentover Rows (115/65)

20 FF Bar Hop Overs

Max Effort until Failure of the following Barbell Complex:  Power Clean (stand it up) then + Front Squat  + S2O = 1 Rep

(115/65)

 

*Each round record the number of complete Barbell Complexes (power clean, front squat, s2o = 1 rep)

 

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WOD: “Survival” -Tues 3.17.15

Skill:  Clean  – 5 TNG Reps Every 2 minutes for 5 rounds @ 70% 1RM

(0:00, 2, 4, 6, 8)

 

WOD:  “Survival”

From 0:00-3:00   1 round of:

6 Deadlifts (245/185)

10 Bar Over Burpees (forward hop over)

10 ABMAT Sit Ups

 

From 3:00-6:00  1 round of:

6 Deadlifts (245/185)

12 Bar Over Burpees (forward hop over)

12 ABMAT Sit Ups

 

From 6:00-9:00 1 round of:

6 Deadlifts (245/185)

14 Bar Over Burpees (forward hop over)

14 ABMAT Sit Ups

 

From 9:00-12:00  1 round of:

6 Deadlifts (245/185)

16 Bar Over Burpees (forward hop over)

16 ABMAT Sit Ups

 

From 12:00-15:00 1 round of:

6 Deadlifts (245/185)

18 Bar Over Burpees (forward hop over)

18 ABMAT Sit Ups

 

*If you fail to complete the 1 round in 3 minutes take note of how much you completed in the 3 minutes but continue on to the next minute with the new rep scheme. Keep an accurate account of what you complete.

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WOD: “% Work, AMRAPS” -Fri 3.13.15

Skill: Front Squat % Work (10, 8, 6, 6, 4)  %55, 75, 80, 80, 85%

 

WOD:  AMRAPS

Each AMRAP is 5 minutes

Rest in between each is 5 minutes

 

Part 1:

12 Burpees Box Jump Overs (23/20)

12 Front Squats (115/75)

12 Weighted Crunches (45/25)

 

Part 2:

10 Burpees Box Jump Overs (23/20)

10 Front Squats (115/75)

10 Weighted Crunches (45/25)

 

Part 3:

8 Burpees Box Jump Overs (23/20)

8 Front Squats (115/75)

8 Weighted Crunches (45/25)

 

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