Boot Camp Wods for May 6-11


Published May 5, 2019


Monday 
 
Swod: KB Snatch 5 x 5 R+L 
           GHD Situps 5 x 10
 
Metcon: 21-15-9-15-21 for time of: 
 
Dbl KB Cleans (35's/26's)
Supine Toes to Rig (no ball)
Pushups
 
Tuesday 
 
Swod:  KB Pullover Situps 5 x 15
            s/s
            GHD Hip Extensions 5 x 15
 
Metcon: 10,9,8,7,6,5,4,3,2,1 reps for time of:
 
Dbl KB Russian Swings
Dbl KB Push Presses
Air Squats
 
Wednesday 
 
Swod: Single Leg Bulgarian Squats 3 x 10 R+L
            
Metcon: 20M Amrap of: 
 
16 Dbl KB Walking Lunges (26's/18's)
16c Bike
16 Hanging Knee Raises
 
Thursday
 
Tabata's (:20 on :10 off x 4 Minutes)(Rest 2 minutes between tabata's)
 
#1 
 
Alternating Leg KB Pistols (18/13)(use band in rig for scaled)
 
#2
 
Alternating Dumbbell Snatches (athlete chooses weight)
 
#3
 
Alternate between
 
Dumbbell OH Squat R  (athlete chooses weight)
Dumbbell OH Squat L  (athlete chooses weight)
 
#4
 
Jump Rope - Single Unders
 
#5
 
Ab Mat Sit Ups
 
#6
 
Alternate between
 
Push Ups
Alternating Leg Vups

Friday - *8:30am and 6:00PM class is fitness with friends mystery wod - limit to 2 free classes 
 
*0830 will be fitness with friends and do the same workout Momo plans for the 6pm fitness with friends class 
          
Saturday  
 
Swod: Power Plank 2 x 1 Minute
            s/s
           30 Russian Twists (any weight)
 
Metcon: 30M Amrap of: 
 
Row 1000/750m
25 American Swings (athletes choice)
Bike 1 Mile
Bear Crawl 200ft
Run 400m


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