Boot Camp WOD
Aug 28
20 suitcase KB dead lift R
20 shoot throughs
20 suitcase KB dead lift L
200m run
15 suitcase KB dead lift R
15 shoot throughs
15 suitcase KB dead lift L
200m run
10 suitcase KB dead lift R
10 shoot throughs
10 suitcase KB dead lift L
Cool down
paralette L sit 6x:20
Homework
Aug 27
50 star jumps
25 push ups
15 4-count flutter kicks
400m run
4 rounds
Cool down
tabata sit ups
Aug 26
50 squats w/slam ball**
bear crawl down/back
15 burpees
3 rounds
**if you break during the squats you must complete a bear crawl and then continue on where you took your rest
Cool down
50 v-ups
Aug 25
“Battle Buddy”
80 thrusters w/sandbag
160 jump rope
1200m run w/sandbag
60 thrusters w/sandbag
120 jump rope
800m run w/sandbag
40 thrusters w/sandbag
80 jump rope
400m w/sandbag
Cool down
plank
10 burpees
Aug 20
400m run w/kb
then 10 rounds of:
10 russian kb swings
10 russian twist
10 sumo dead lift high pulls
finish with 400m run no kb
Cool down
plank work
Aug 18
Warm up
10 burpees/20 squats
5 burpees/10 squats
400m run
WOD
tabata craziness
20sec:10sec (work:rest)
1 min squats
1 min v-ups
1 min push ups (release hands at bottom)
1 min lunges
1 min flutter kicks
4 rounds
Cool down
400m run
hold bottom of squat position as long as possible
1st person that drops does most burpees, 2nd does 1 less, 3rd 2 less and so on…
Aug 16
Warm up
team sled pulls 2x600m
WOD
“deck of cards”
hearts = squats
diamonds = plank get ups
clubs = star jumps
spades = 4 count flutter kicks
Joker = 15 burpees
A = 14 reps
K = 13 reps
Q = 12 reps
J = 11 reps
Cool down
team sled pulls 2x600m
Aug 14 Memorial Park
1 sled pull (50m)
25 plank get ups
25 slam ball twists (R/L)
25 slam ball sit ups
400m run
4 rounds
Cool Down
10 burpees
Aug 13
“Fight Gone Bad”
row (calories)
thrusters
box jumps
SDHP
push press
1 min. at each station followed by 1 min rest. for 3 rounds
score is total reps
Cool down
400m run
10 burpees
