Tuesday
  • BOOTCAMP

    Three sets of:
    Single Leg RDL x 6 reps per leg
    Rest 45 seconds
    Single Leg Hip Bridge x 8 reps each leg
    Rest 45 seconds
    :45 side plank
    Rest 45 seconds

    WOD
    For Time:
    40 Box Jumps
    30 DB Hang Power Cleans
    20 Push Ups
    30 DB Hang Power Cleans
    40 Box Jumps

  • WORKOUT OF THE DAY

    Four sets of:
    Single Leg RDL x 6 reps per leg
    Rest 45 seconds
    Single Leg Hip Bridge x 8 reps each leg
    Rest 45 seconds
    :45 side plank
    Rest 45 seconds

    WOD
    For Time:
    40 Box Jumps (24/20)
    30 Hang Power Cleans (95/65)
    20 Ring Push Ups
    30 Hang Power Cleans (95/65)
    40 Box Jumps (24/20)

  • Barbell

    RDL
    3-3-3-3

    Every 2 minutes, for 20 minutes (10 sets) of:
    Hang Power Clean + Power Clean
    *Sets 1-3 – 65-70%
    *Sets 4-6 – 70-75%
    *Sets 7-8 – 75-80%
    *Sets 9-10 – 80-85%

    Bent Over Row
    5-5-5-5

Monday
  • BOOTCAMP

    TRX Bulgarian Split Squat
    5x5 per leg @32x1 tempo

    WOD
    12:00 AMRAP
    Run 200m
    20 Wallballs
    20 KBS

  • WORKOUT OF THE DAY

    Barbell Bulgarian Split Squat
    5-5-5-5-5 per leg
    Start around 20%-30% of 1 RPM Back Squat

    WOD
    12:00 AMRAP
    Run 200m
    20 Wallballs 20/14
    20 KBS 53/35

  • Endurance

    A.
    For Time:
    3 Rounds
    .8/.6 Mile Assault Bike
    20 Wallballs
    *rest 5 Minutes
    B.
    For Time:
    3 Rounds
    500/450m Row
    20 KBS
    *rest 5 Minutes
    C.
    For Time:
    3 Rounds
    300m Run
    50 Double Unders

Saturday
  • WORKOUT OF THE DAY

    Partner Saturday
    MAX Calorie Assault
    @0:00
    10:00 EMOM
    :30 on :30 off alternate each minute for max Cals (each partner does 5 :30 Sprints)

    MAX Calorie Row
    @10:00
    10:00 EMOM
    :30 on :30 off alternate each minute for max Cals (each partner does 5 :30 Sprints)

    @25:00
    12:00 AMRAP
    Increasing Ladder
    1 Power Clean+1 Front Squat+1 Lateral Burpee
    1 Power Clean+2 Front Squat+2 Lateral Burpee
    1 Power Clean+3 Front Squat+3 Lateral Burpee
    And so on for 12:00. Partners Switch every Round

Friday
  • WORKOUT OF THE DAY

    RAD Chipper Test
    30 Calorie Assault
    30 Thrusters 75/55
    30 T2B
    30 Wallballs 20/14
    100 Double Unders
    30 Box Jumps
    30 Push Press 75/55
    30 Burpees
    30 Calorie Row

    Compare to September 15th

Thursday
  • BOOTCAMP

    Conditioning
    Baseline
    500m Row
    40 Air Squats
    30 Situps
    20 Push ups
    10 Pull-ups

    WOD
    3 Rounds
    Run 200m
    12 DB Snatch
    12 DB OHS
    24 sit-ups

  • WORKOUT OF THE DAY

    Conditioning
    Baseline
    500m Row
    40 Air Squats
    30 Situps
    20 Push ups
    10 Pull-ups

    WOD
    Open WOD 14.1
    Complete as many reps as possible in 10 minutes of:
    30 double-unders
    15 power snatches 75/55

Wednesday
  • BOOTCAMP

    12 Minute EMOM
    1st-10 DB Strict Press
    2nd-10 TRX Y Fly
    3rd-10 KB SDHP

    Tour de Bootcamp Diane
    21-15-9
    Calorie Assault
    SB Deadlift
    DB Push Press

  • WORKOUT OF THE DAY

    Strength
    Strict Press
    5-5-5-5

    Diane
    21-15-9
    Deadlift 225/155
    HSPU

  • Endurance

    endurance baseline
    run loop
    2 mile assault bike
    2K row
    2 mile assault bike
    run loop

Tuesday
  • BOOTCAMP

    Conditioning
    1000m row for time
    *Rest
    50 Wallballs for time
    *Rest
    100 sit ups for time
    *Rest

    WOD
    Bootcamp Grace
    For Time:
    30 DB or SB Clean and Jerks

  • WORKOUT OF THE DAY

    Conditioning
    1000m row for time
    *Rest
    50 Wallballs for time
    *Rest
    100 sit ups for time
    *Rest

    WOD
    Grace
    For Time:
    30 Clean and Jerks 135/95

  • Barbell

    Power Clean
    1-1-1-1-1

    Jerk Balance
    3-3-2-2-1-1

    Grace
    For Time:
    30 Clean and Jerks 135/95

Monday

Retesting Week

 

  • BOOTCAMP

    Strength
    12:00 EMOM
    1st-8 Goblet Box Squats
    2nd-10 alt DB Russian Step-ups
    3rd-10 Alt TRX Pistols
    4th-:40 Plank
    Helen
    3 Rounds For Time:
    Run 400m
    21 KBS
    12 Pull-ups

  • WORKOUT OF THE DAY

    Strength
    Back Squat find 5 rpm
    5-5-5-5-5
    Helen
    3 Rounds For Time:
    Run 400m
    21 KBS 53/35
    12 Pull-ups

  • Endurance

    Strength
    Back Squat find 5 rpm
    5-5-5-5-5
    Helen
    3 Rounds For Time:
    Run 400m
    21 KBS 53/35
    12 Pull-ups