Boot Camp Wods for Mar. 11-16


Published March 10, 2019


Monday 
 
Swod: E2M x 12M 
 
5 KB Clean & Push Presses R
5 KB Front Squats R
5 KB Clean & Push Presses L
5 KB Front Squats L
 
*building
 
Metcon: 5 RDSFT of: 
 
20 Jumping Lunges or 20 Alternating Reverse Lunges
20 Ballistic High Pulls (53/35)
20 Hanging Knee Raises
 
Tuesday 
 
Swod: Power Plank 2 x 1 minute (max weight)
           Dbl KB Deadlift 3 x 12 (building)
 
Metcon: 21-15-9 for time of: 
 
Assault Bike
Alternating Leg Vups (R+L=1)
Kickouts (exactly like a burpee without the pushups, must jump at top clap behind head)
 
Wednesday 
 
Swod: Dbl KB Cluster 5 x 5 (building)
 
Metcon: 20M Amrap of: 
 
5 Strict Pullups
10 Pushups
15/12 Cal Row
 
Thursday
 
Wod: Tabata's - :20s on - :10s off x 4 Minutes
 
Tabata #1: Row Calories
 
Rest 2 Minutes
 
Tabata #2: Alternate Between - KB Russian Twists & KB Pullover Situps (26/18)
 
Rest 2 Minutes
 
Tabata #3: Single Unders
 
Rest 2 Minutes
 
Tabata #4: Alternate between - Mountain Climbers & Atomic Situps
 
Rest 2 Minutes
 
Tabata #5: Swing Catch & Press (53/35)
 
 
Friday - *6PM class is fitness with friends mystery wod - limit to 2 free classes 
          
Saturday  
 
Swod: E2M x 14M Sled Pull w/ Straps Down and Back (as heavy as possible)
 
Partner Wod: 10 Rounds for time: (I go you go after every round)
 
1 - Turf Suicide Sprint 
5 - Burpees on Turf 
10 - Russian Swings (62/44)

 


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