1. WED JUL 15 – 200715

    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

  2. TUE JUL 14 – 200714

    Buy in: 1:00 group squat hold, 20 walking lunge steps, 250-meter run, squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats 250m run WOD B 10 min. AMRAP: 15 star jumps 12 v sit-ups 9 reverse lunges per leg 100m run WOD C Tabata KTE sit ups Cash out: Bottom of squat hold (2-4 min., depending on time left)…Read More

  3. MON JUL 13 – 200713

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

  4. SAT JUL 11 – 200711

    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)…Read More

  5. FRI JUL 10 – 200710

    Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hold WOD B 8 min. AMRAP: 16 step ups 16 reverse lunges 50m sprint WOD C 12 min. AMRAP: PARTNER 1: 400m run PARTNER 2: 30 crunch ankle touches (15 per side), 15 star jumps *start with 30 crunch ankle tou…Read More

  6. THU JUL 9 – 200709

    Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 v-situps 10 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

  7. WED JUL 8 – 200708

    A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up OR renegade rows (1/2 of group may start on pull ups if not enough room for everyone to do pull ups at same time.) C) ACCESSORY: shoulders/core 6 min.: 30 sec. max pike push ups 30 sec. plank hold 30 sec. hollow body hold D) CONDITIONING 10 min. AMRAP: 100-meter backward/forward…Read More

  8. TUE JUL 7 – 200707

    Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea. side) 20 butterfly sit-ups C) 12 min. AMRAP 10 broad jumps 20 step ups 30 lunge steps (up incline if possible) D) Cash out 4 rounds of: 20 sec. suitcase crunches 10 sec. rest 20 sec. superman hold 10 se…Read More

  9. MON JUL 6 – 200706

    Buy in: Tabata hollow body hold WOD A Tabata sit ups THEN 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 scissor kicks 20 side plank rotations Cash out: 3 min. stair runs…Read More

  10. SAT JUL 4 – 200704

    Buy in: Tabata Reverse Crunch WOD A (chest/back) 10 min. AMRAP: 8 plyometric push ups 8 rail pull ups 100m run WOD B Tabata Lying Leg Raise WOD C (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD C Run 400m Cash out: Tabata V sit-ups…Read More