Boot Camp Wods for April 1-6


Published March 31, 2019


 
Monday
 
Swod: KB Strict Press 5 x 3 R+L (building)
           Partner Glute Ham Raises 5 x 8 
 
Metcon: VO2 Max Format (:15 sec to get reps, :15 off, 12RDS, 24 min)
 
7 Snatches R
7 Snatches L
6 Burpees
7 American Swings
 
(53/35)
Tuesday 
 
Swod: 1/2 TGU's 3 x 5 R + L (building)
           
Metcon: 14M Amrap of:
 
10 KB Swing Catches
10 Goblet Push Presses
5 KB Cleans R
5 KB Cleans L
10/7c Bike
 
(62/44)
 
Wednesday 
 
Swod: Strict Pull-ups 3x10
           Med Ball Supine K2E 3x15
 
Metcon: 2RDSFT of: (Time Cap 22M)
 
25 DBL Squats
25 Kickouts 
25 DBL Cleans 
200M  Farmer's Walk
 
(35's/26's)

Thursday
 
Wod: EMOM's
 
#1: EMOM x 6M -  3-5 Supine Rope Climbs 
 
Rest 3 minutes
 
#2: EMOM x 8M - Row 10/7c
 
Rest 3 minutes
 
#3: EMOM x 10M -15 Russian Swings (53/35)
 
Rest 3 Minutes
 
#4: EMOM x 12M - 5 KBSDHP + 6 Hanging Knee Raises
 
Friday - *8:30am and 6:00PM class is fitness with friends mystery wod - limit to 2 free classes 
 
*0830 will be fitness with friends now too and do the same workout Momo plans for the 6pm group 
          
Saturday  
 
Swod: Double KB Deadlifts 3 x 10 (building)
 
Metcon: 1:00 Min ON, 1:00 Min OFF (24min, 3 RDS)
 
Russian Swings R (35-40 reps)
Russian Swings L (35-40 reps)
Goblet Thrusters (20-25 reps)
American Swings (25-30 reps)
 
(53/35)
 

*range of goal reps are next to each movement


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