Blog

Bootcamp 12/6Warm-up600m run Stretch/MobilityMetcon (3 Rounds for reps)3 rounds for max reps: Min 1: KB swings (55/35) Min 2: Goblet squats (55/35) Min 3: Alternating plate push-ups Min 4: Hollow rocks Min 5: Rest Metcon (Time)200m run 30 overhead kneel to stand 200m run 30 med ball situps (20/14) 200m run 30 wallball...

SaturdayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip MetconMetcon (Time)In Teams of Two 4 Rounds 400 Meter...

FridayWarm-upWarm-upAMRAP x 5 MINUTES 8 Kipping Swings 8 Barbell Deadlifts 8 Muscle Cleans 8 Jumping Air Squats StrengthPower Clean (5-5-5-5-5)5-5-5-5-5* Power Clean *Reps must be unbroken. (Score is Weight) WorkoutMetcon (2 Rounds for reps)2 SETS 21-15-9 Power Cleans (95/65)|(65/45) Pull-Ups -Rest 2:00 b/t Sets- (Score is Each Set for Time) Metcon (2 Rounds for reps)2 SETS 21-15-9 Power Cleans (95/65)|(65/45) Pull-Ups -Rest 2:00...

ThursdayWarm-upWarm-upEMOM x 6 MINUTES (:45 WORK/ :15 REST) MIN 1: Cal Bike (EZ Pace) MIN 2: Scap Push-Ups MIN 3: Cal Bike (Mod Pace) MIN 4: Lunges MIN 5: Cal Bike (Fast Pace) MIN 6: Bear Crawl StrengthBench Press (8-8-6-6-4)8-8-6-6-4 Close Grip Bench Press* *Keep weight moderate. (Score is Weight) WorkoutMetcon (Calories)EVERY 2:00 x 5 SETS 20...

WednesdayWarm-upWarm-upON A 5:00 RUNNING CLOCK… 200m Row Into… 2 SETS 5 Inchworms w/ Push-Up 10 Slow Barbell Good Mornings 10 Slow RDLs Into… 200 M Row StrengthDeadlift (10-8-6-4-2)ON A 20:00 RUNNING CLOCK...

THANKSGIVING WITH "THE GIRLS"Metcon (Time)COME & BURN OFF THAT EXTRA PIECE OF PUMPKIN PIE WITH A VERY SPECIAL BOOTCAMP FEATURING THANKSGIVING WITH "THE GIRLS" "Angie's House" for Cocktail Hour! AMRAP8 10 Pull-Ups 10 Push-Ups 10 Sit-Ups 10 Air Squats Rest 2:00 "Annie's House" for Apps! AMRAP8 30 Double Unders 30 Sit-Ups Rest 2:00 "Helen's House" for the Main...

SaturdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon (Time)IN TEAMS OF TWO 30 CLEAN AND...