1. WED JUL 31 – 190731

    “Danielle’s Partner Party” Buy In: 2 minute partner squat hold with cross arm handgrip WOD A [12 minute time limit] Burpees & Squats Partner 1 – 10 burpees Partner 2 – 20 squats Partner 2 – 9 burpees Partner 1 – 18 squats Partner 1 – 8 burpees Partner 2 – 16 squats (Continue in this pattern until you get down to 1 burpee/2 squats) *If finished early complete AMRAP (partners…Read More

  2. TUE JUL 30 – 190730

    Warmup: Standard boot camp warm up A) Buy in (2-3 min.) Duck walk meet and greet Everyone spreads out, then duck walks until everyone has duck walked up to everyone else and fist bumps/shakes hands with every class member B) CONDITIONING (2-4 min.) 400m run C) STRENGTH (5:00) Tabata reverse lunges THEN 1:00 bottom of the squat hold D) CONDITIONING (10-12:00) AMRAP in 10-12:00 8 box jumps (mod: 16 …Read More

  3. MON JUL 29 – 190729

    Warmup Standard boot camp warm up A) Buy in 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps B) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rounds): 8-10 horizontal railing pull ups 8-10 push ups C) CONDITIONING AMRAP in 12:00 Hill sprint or 200-meter run 10 box jumps 10 bench dips D) ACCESSORY: ABS 3x 1:00 hollow hold 1:00 Reverse crunch w/hi…Read More

  4. FRI JUL 26 – 190726

    Standard boot camp warm up A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 12 min. AMRAP: 250m run 20 box jumps (mod.: step ups) 20 star jumps C) RUN 800m run D) CONDITIONING 4 min.: 30 sec. mountain climbers 30 sec. plank hold E) Cash out 3-6 min, as time allows: 20 sec. supermans 10 sec. rest 20 sec. v-sit ups 10 s…Read More

  5. THU JUL 25 – 190725

    Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break) 1 min. group squat hold WOD B 18-15-12-9-6 of: Walking lunges each leg jumping squats 100-meter run between rounds 15 minute cutoff, if finished before cutoff, go to the round of 9 and work back up Ca…Read More

  6. WED JUL 24 – 190724

    A) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) C) CONDITIONING 10 min. AMRAP: 2 Hatemakers (ea. HM is 5 push ups/20 mtn. climbers/burpee jump) 250m run 20 plank toe touches D) CORE WORK Tabata alternating opposite arm and leg raise 8 rounds of: 20s alternating opposite arm and leg raise 10s rest E) Cash o…Read More

  7. TUE JUL 23 – 190723

    Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then Run 250m, rest exactly 2 min, then proceed to WOD B WOD B 4 rounds of: 20 sec max v-situps 10 sec hollow body hold 20 sec max supermans 10 sec superman hold then Run 250m, rest exactly 2 min, then proceed to WOD C WOD C 4 rounds of: 20 sec max 50m shuttle sprin…Read More

  8. MON JUL 22 – 190722

    Warmup Standard boot camp warm up A) Partner Buy in P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times (6 min. cut-off) B) STRENGTH: TRIS/SHLD Tabata Pike Push-ups 8 rounds of: 20s Pike Push-ups 10s rest C) ACCESSORY: CHEST/BACK Alternating Tabata of Renegade Row/Push-up 4 rounds of: 20s Renegade Row (no weight)…Read More

  9. FRI JUL 19 – 190719

    Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low) 5 burpees at the top Run down 10 side plank rotations D) 400m run, plank hold until all runners return and last runner has done at least 20 sec. hold E) Cashout (if time allows) 3-6 min. trainer’…Read More

  10. THU JULY 18 – 190718

    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…Read More