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WOD: “EMOM and 5RFT” -Wed 4.9.14

Skill: OHS

10 Min EMOM

3 Overhead Squats

 

5 RFT

10 Overhead Squats (95/65)

15 Full Crunches

20 Wall Balls

15 Full Crunches

10 Snatches (95/65)

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WOD: “Ladder and AMRAP” -Mon 4.7.14

Skill: Push Press/ KBS

5 Min Ladder

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16….

Shoulder to Overhead (115/75)

KB Swing (70/40)

 

2 min rest

 

15 Min AMRAP

-10 Front Squats (115/75)

-15 HRPU

-30 Doubles (Singles x3)

 

2 min rest

 

5 Min Ladder Continued

-Pick up where you left off and continue for another 5 minutes

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WOD: “Ladder” -Fri 4.4.14

Skill: Shoulder to Overhead (5×5)

For Time Ladder:

1-10 Slam Balls

10-1 Push Press  (95/65)

10 Wall Balls (20/14)

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WOD: “For Time” -Thurs 4.3.14

Skill: Power Clean

For Time

16 – 12 – 8 – 12 – 16

Power Cleans (135/95)

Front Rack Alt. Lunges

HRPU

*1 Min plank after BETWEEN each round

30 min cap

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WOD: “Partner AMRAP” -Wed 4.2.14

25 minutes on the clock:

10 Thrusters (95/65)

15 Pull Ups

20 Alt. DB Snatches (50/30)

1 partner is working on the AMRAP while the other person is performing 20 full crunches and 20 v-ups. Once the person working on the crunches and v-ups are finished, the partners should switch and pick up where the other person left off on the AMRAP.

You will have one team AMRAP number

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WOD: “AMWAP & AMRAP” -Mon 3.31.14

Snatch as much weight as possible in ten minutes. (pick one weight and stick with it)

 

12 minute AMRAP of

8 Toes to Bar (mod: 2 for 1 full crunch)

8 KB Swings (70/45)

8 Box Jumps (24/20)

 

4 minutes AMAP Air Squats

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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: “AMRAP” -Fri 3.28.14

Buy In:  Max Pull Ups

3 sets (one set every 90 seconds)

once you drop off the bar your set is done.  All all 3 rounds together for one score.

2 Min Rest

 

15 Min AMRAP

6 Thrusters (95/65)

6 Slam Balls (30/20)

10 Weighted Crunches (35/15)

 

Cash Out: Same as buy in

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WOD: “5RFT: -Tues 3.25.14

Skill:  OHS

10 OHS (135/95) Mod: Front Squat 

20 Full Crunches 

30 Double Unders (Singles x3)

 

Cash Out: Ladder 1, 2, 3, 4, 5, ….

Slam Ball (30/20)

Burpee

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WOD: “For Time Ladder” -Fri 3.21.14

Increasing Weight/Decreasing Reps for Deadlift

20 Deadlifts (135/95 Start)

15 Full Crunches (every round)

10 Clap Push Ups (mod: HRPU)

 

Each round the deadlift decreases by 2 reps and the weight increase by 20# for men and 10# for women

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