Wednesday
  • BOOTCAMP

    3 Rounds For Quality
    10 Goblet Squats
    *rest :30
    6-10 supinated Grip pull-ups
    *rest :30
    20 Hollow Rocks
    *rest :45

    WOD
    For Time:
    Row 1000m
    3 Rounds of DB DT
    Bike 1 Mile
    2 Rounds of DB DT
    Run 600m
    1 Round of DB DT

  • WORKOUT OF THE DAY

    3 Rounds For Quality
    10 Front Squats (start @50% of 1 rpm)
    *rest :45
    6-10 supinated Grip pull-ups
    *rest :45
    20 Hollow Rocks
    *rest 1:00

    WOD
    For Time:
    Row 1000m
    3 Rounds of DB DT
    Bike 1 Mile
    2 Rounds of DB DT
    Run 600m
    1 Round of DB DT

  • Endurance

    5 Rounds, 1 Every 8:00:
    20/16 Calorie Assault Bike
    12 DB Power Cleans
    20/16 Calorie Row
    12 DB S2OH
    200m Run
    12 DB Burpees

Tuesday
  • BOOTCAMP

    TRX Strength
    Upper Body

    WOD
    10-1
    Wallballs
    KBS
    *after even sets 50 Double Unders
    *after odd sets 10 Ring/TRX Push-ups

    TRX CORE

  • WORKOUT OF THE DAY

    Strength
    Push Press
    5-5-5-5

    WOD
    10-1
    Wallballs 20/14
    KBS 53/35
    *after even sets 50 Double Unders
    *after odd sets 10 Ring/TRX Push-ups

  • Barbell

    Push Press
    5-5-5-5

    Jerk Grip OHS
    3-3-3-3-3

    Pendlay Row
    5-5-5-5

Monday
  • BOOTCAMP

    Strength
    12 Minute EMOM
    1st-8 TRX Bulgarian Split Squat R
    2nd-8 TRX Bulgarian Split Squat L
    3rd- 6 Sandbag Tempo Squats @32x1
    4th-Plank :40

    12 Minute AMRAP
    15 Calories
    12 Sandbag Deadlifts
    9 Sandbag Back Squat
    6 Burpees

  • WORKOUT OF THE DAY

    Strength
    Back Squat
    2-2-2-2-2

    WOD
    12 Minute AMRAP
    (@50 of 2 rep Back Squat from today)
    15 Calories
    12 Deadlifts
    9 Back Squat
    6 Burpees

  • Endurance

    For Time:
    50 Calories
    50 Sit-ups
    10 Back Squat @50% of 1 rpm
    Run 200m
    40 Calories
    40 Lunges
    10 Burpees
    Run 200m
    30 Calories
    30 Situps
    10 Back Squat @50% of 1 rpm
    Run 200m
    20 Calories
    20 Lunges
    10 Burpees
    Run 200m
    10 Calories
    10 Situps
    10 Back Squat @50% of 1 rpm
    Run 200m

Saturday
  • WORKOUT OF THE DAY

    Squat Clean
    3-2-1-3-2-1

    Every 3 min for 5 sets
    20 Box jumps
    15 pull-ups
    10 renegade rows(right arm DB row, push up, left arm DB row, Push up...) 45/30

Friday
  • WORKOUT OF THE DAY

    Strength
    1 Power Snatch
    1 Snatch
    2 OHS
    (Building)

    WOD
    25 KBS 53/35
    5 Bear Complex 135/95
    1 Rope Climb
    20 KBS 53/35
    4 Bear Complex 135/95
    2 Rope Climbs
    15 KBS 53/35
    3 Bear Complex 135/95
    3 Rope Climbs
    10 KBS 53/35
    2 Bear Complex 135/95
    4 Rope Climbs
    5 KBS 53/35
    1 Bear Complex 135/95
    5 Rope Climbs

Thursday
  • BOOTCAMP

    @0:00
    3 sets to a 2:00 clock for Max Reps:
    Row 400m/350m
    Max T2B/SL Situps
    *rest 2:00 between attempts
    @14:00
    3 sets to a 2:00 clock for Max Reps:
    15 Burpees
    MAX DB Thrusters
    *rest 2:00 between attempts
    @28:00
    Tabata TRX Core

  • WORKOUT OF THE DAY

    @0:00
    A.
    3 sets to a 2:00 clock for Max Reps:
    Row 400m/350m
    Max T2B
    *rest 2:00 between attempts
    @14:00
    B.
    3 sets to a 2:00 clock for Max Reps:
    15 Burpees
    MAX Thrusters 75/55
    *rest 2:00 between attempts
    @28:00
    C.
    3 sets to a 2:00 clock for Max Reps:
    .5/.4 Mile Assault Bike
    MAX Double Unders
    *rest 2:00 between attempts

Wednesday
  • BOOTCAMP

    WOD
    40 Anchored Situps
    30 Push-ups
    20 DB or SB Hang Power Cleans
    10 DB or SB Front Squats
    10 Lateral Burpees
    10 DB or SB Power Cleans
    20 DB or SB S2OH
    30 Box Jumps
    40 Calories (Choice)

    TRX Core

  • WORKOUT OF THE DAY

    Strength
    Every 1:30 for 6 sets
    1 Hang Power Clean
    1 Power Clean
    1 Push Jerk or Split Jerk
    (Start @65% of 1 rpm Power Clean & Jerk and build)

    WOD
    *USE one bar set at 60% of heaviest Load from BB conditioning
    40 Anchored Situps
    30 Push-ups
    20 Hang Power Cleans
    10 Front Squats
    10 Lateral Burpees
    10 Power Cleans
    20 S2OH
    30 Box Jumps 24/20
    40 Calories (Choice)

  • Endurance

    6 minute EMOM
    Row :40 Rest :20
    For MAX Distance
    *rest 3:00
    6 minute EMOM
    Assault 40 Rest :20
    For MAX Distance
    *rest 3:00
    Dynamic Effort
    Power Clean/Front Squat/and Jerk
    1 set every every:30 for 6:00
    @50-60%
    *rest 3:00
    15 minute Emom
    1-7 wallballs & 7 Box Jumps
    2-7 wallballs & 7 Push-ups
    3-14 Anchored Situps

Tuesday
  • BOOTCAMP

    Gymnastics
    3 Rounds For Quality
    Rings
    a) 2-3 Skin the Cats
    b) 6-10 Ring Pull-ups
    c) 6-10 Toes to Rings
    *rest :30
    Wall
    a) 2-3 wallwalks
    b) :45 HS Hold
    *rest :45
    Floor
    L sit :30
    Plank 1:00
    *rest :45

    WOD
    3 sets to a 4:00 Clock
    400 Meter Run
    10 Sandbag Deadlifts
    10 Jumping Air Squats
    MAX Calorie Assault Bike
    *Rest 2 minutes

  • WORKOUT OF THE DAY

    Gymnastics
    3 Rounds For Quality
    Rings
    a) 2-4 ring muscle ups
    b) 2-3 Skin the Cats
    c) 6-10 Ring Pull-ups
    d) 6-10 Toes to Rings
    *rest :45
    Wall
    a) 8-12 HSPU
    b) 8-12 Box HSPU
    c) 2-3 wallwalks
    d) :45 HS Hold
    *rest :45
    Floor
    L sit 1:00
    Plank 1:00
    *rest :45

    WOD
    4 sets to a 4:00 Clock
    400 Meter Run
    10 Deadlifts @40% of 1 rpm
    10 Jumping Air Squats
    MAX Calorie Assault Bike
    *Rest 2 minutes

  • Barbell

    Sumo Deadlift
    3-3-3-3

    Sotts Press
    5-5-5-5

    Snatch Complex
    1 Snatch
    1 Hang Snatch
    1 OHS
    1 Snatch Balance
    (Building but focus on speed over load)