Tuesday 6|27|17
  • BOOTCAMP

    30 sec on 30 sec off for 10 Rounds
    Your choice of vehicle
    Score = Total Cals

    Wod
    Every 6:00 for 3 sets each for Time
    Run 400m
    10 SB Deadlifts
    15 DB Push Press
    10 TRX Row
    15 Anchored Sit-ups
    10 Calories (choice)

    TRX Core

  • WORKOUT OF THE DAY

    Warm Up
    Jog the Loop = 10 min Cap
    Active Warm Up

    Conditioning
    30 sec on 30 sec off for 10 Rounds
    Your choice of vehicle
    Score = Total Cals

    WOD
    3 Rounds
    5 Sand Bag Over the Shoulder
    10 DB Shoulder to Overhead 45/30
    5 Bar Muscle Ups
    Run 400m

  • Barbell

    Front Squat
    3-3-3-3-3

    Strict Press
    5-5-5-5

    Single Leg RDL
    5-5-5-5

Monday 6|26|17
  • WARM UP

    Coaches Choice

  • WORKOUT OF THE DAY

    Strength
    Full Snatch Doubles
    12 Min to work up to a heavy double

    WOD
    50 Hang Power Snatch
    50 Cal Row
    30 Overhead Squats 95/65
    30 Cal Row
    10 Hang Squat Snatch 135/95
    10 Cal Row

Saturday
  • WORKOUT OF THE DAY

    400m Run
    50 Anchored Situps
    15 Burpees
    15 Squat Cleans 115/75
    15 Pull-ups
    15 S2OH 115/75
    15 T2B
    15 Back Squat 115/75
    15 Push-Ups
    15 Thrusters 115/75
    50 Anchored Situps
    400m Run

Friday 6|23|17
  • WARM UP

    5 Min of Mobility
    5 Min Easy Row or Bike
    Active Warm Up

  • WORKOUT OF THE DAY

    Strength
    Back Squat
    10/20/10
    15 Min to get your max 3 sets

    WOD
    Run the Loop
    3 Rounds
    7 Hang Power Cleans 155/105
    14 KBS 53/35
    28 Double Unders
    Finish with 1000m Row

Thursday 6|22|17
  • BOOTCAMP

    Row
    2x500m Row

    Four sets of:
    Kettlebell Swings x 20 reps
    Rest 30 seconds
    KB Goblet Squat x 10 reps
    Rest 30 seconds
    DB Thruster x 10 Reps
    Rest 30 seconds

    21-15-9
    Cals (Your Choice)
    Box Jump Up and Overs 24/20
    DB Shoulder to Overhead

  • WORKOUT OF THE DAY

    Warm Up
    400m Easy Run
    Old Skool Stretch
    Active Warm UP

    Conditioning
    4 Min AMRAP
    5 Below Knee DB Squat Clean Thrusters 45/35
    7 Cals Assault
    9 Pull Ups
    Rest 1 Min
    4 Min AMRAP
    9 DB Thrusters 45/35
    7 Cals Assault
    5 CTB Pull Ups

    WOD
    21-15-9
    Cals (Your Choice)
    Box Jump Up and Overs 24/20
    Shoulder to Overhead 135/95

Wednesday 6|21|17
  • WARM UP

    Coaches Choice

  • WORKOUT OF THE DAY

    Strength
    10 min EMOM
    1 Power Clean + 2 Rebounding Split Jerks
    Increase Load as you go

    WOD
    3 Rounds
    Run 200m
    5 Full Snatch 135/95
    5 Overhead Squats 135/95
    5 Overhead Walking Lunges 135/95

  • Endurance

    :30 on :30 off for 15:00
    Row for Distance

    Rest 5:00

    :30 on :30 off for 8:00
    1 Power Clean & Jerk
    MAX Reps: Double Unders

    Rest 5:00

    :30 on :30 off for 15:00
    Assault Bike for Distance

Tuesday 6|20|17
  • BOOTCAMP

    Every 3:00 for 4 sets
    A.
    Row 400m/350m
    10 Burpees
    B.
    Bike
    .5/.4 miles
    10
    Jumping Squats

    @15:00
    Wod #1
    30-20-10-20-30
    Sit-ups
    Jump Rope

    @25:00
    Wod #2
    Run 400m
    12 DB Clean and Jerks
    Run 200m
    12 DB Clean and Jerks
    Run 400m

  • WORKOUT OF THE DAY

    Warm Up
    1000m Row Easy
    Active Warm Up

    Conditioning
    12 Min EMOM
    1st - 1 Legless Rope Climb
    2nd - 10 Cal Row
    3rd - 10 Sit Ups

    WOD
    4 Min AMRAP
    Run 400m
    15 Barbell Burpees
    Max Power Cleans 135/95
    Rest 4 Min
    4 Min AMRAP
    Run 400m
    10 Barbell Burpees
    Max Power Cleans 155/105
    Rest 4 Min
    4 Min AMRAP
    Run 400m
    5 Barbell Burpees
    Max Power Cleans 185/125

  • Barbell

    Front Squat
    5-5-5-5

    Power Clean
    2-2-2-2-2

    Good Mornings
    5-5-5-5

Monday 6|19|17
  • WARM UP

    Coaches Choice

  • WORKOUT OF THE DAY

    Barbell Conditioning
    10 min EMOM
    1st - 3 Hang Squat Snatch @ 60% of Last Weeks Max
    2nd - 100m Run

    WOD
    4 Rounds
    3 Muscle Ups (Bar or Ring)
    6 Alt DB Full Snatch 45/30
    9 Wall Balls 30/20
    12 Cals Assault