1. MON OCT 15 – 181015

    Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repeat 4 min. AMRAP D) STRENGTH: chest/back 6 rounds of: 20sec scapular push ups 10sec rest 20sec push ups 10 sec rest E) CONDITIONING 800m run F) Cash out Tabata Bicycle Crunch…Read More

  2. SAT OCT 13 – 181013

    Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway mark. At end of WOD – tabata mtn climbers WOD #2 (16 min.) 12 min AMRAP: 3 Hatemakers Lunge up the hill Side lunge down the hill Run 250m at 6 min to go At end of WOD, tabata flutter kicks Cash out: 5 min. abdominal work (trainer’s choice) Categories:…Read More

  3. FRI OCT 12 – 181012

    Buy in: 1 min max alligator crawl / 1 min max crab walk. WOD Teams of 3 must complete: 2400m run 240 squats 210 situps 180 pushups Exercises can be split up in any way, but teams must do the same exercise together except for runner. Only 1 runner may run at a time. 22 min time limit: Extra credit for teams that finish before time limit: AMRAP: 3 hatemakers 6 leg lifts 9 leg lift twists 100m run C…Read More

  4. THU OCT 11 – 181011

    Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 30 v-situps 40 Plank Pushups At 11, 7 & 3 min. to go – everyone must complete 50 hands above head straight leg calf jumps. WOD B 6 min. AMRAP: Run 250m 10 leg lifts 20 ground thrusts 30 bicycle crunches Cash Out: 800m Run then 30 star jumps Categories:…Read More

  5. WED OCT 10 – 181010

    Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minutes, 30 hollow body rocks (30 forward and 30 backward) Cash out: Tabata bicycle sit ups (NOT bicycle crunches-lower back must leave the ground)…Read More

  6. TUE OCT 9 – 181009

    Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposite hand / opposite toe lifts (while in plank) WOD B Tabata bench dips WOD C 12 min AMRAP: Run 250 meters 25 situps Run 250 meters 50 Squats Run 250 meters 100 jumping jacks At 5 and 10 minutes: 1 min max side …Read More

  7. MON OCT 8 – 181008

    Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (modification: go halfway down) 10 v sit-ups WOD B Tabata sprinting WOD C 10 min. 15 reverse crunch w/hip raise 15 bench dips Cash out: Tabata partner cross clap sit-ups…Read More

  8. FRI OCT 5 – 181005

    Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10 box step-ups C) CONDITIONING 7 minutes: 20 sec. max box jumps 20 sec. max jumping squats 20 sec. rest Go hard and fast (with good form) on work segments D) ACCESSORY: ABS 6 minutes: 20 sec. max butterfly sit-ups 20 sec. sid…Read More

  9. THU OCT 4 – 181004

    Buy in: Partner 1: 100m sprint (50m out, 50m back), Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch places during rest time) WOD B 9 min.: 250m run 30 clapping abs (15 per side) 30 plank toe touches (15 per side) WOD C 9 min.: 20 heel to sky 20 window washer abs (10 per side) 100m run WOD D …Read More

  10. WED OCT 3 – 181003

    Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B) 10 min. AMRAP Run 400m 16 box jumps (mod: step ups) 8 frog jumps C) 800m run D) 6 min. AMRAP 5 rail pull ups 10 push ups 15 squats E) Cash out 3-6 min. trainer’s choice abs…Read More