Bootcamp WOD

Thursday, April 4

LAST CLASS PARTNER WOD!

For Time with a Partner:

100 Air Squats
80 DB Push Press
60 Alt V Ups
40 Walking Lunges
20 DB Man Makers

*EMOM: 1-3 Synchro Burpees – Jason assign reps!*

25m CAP

Tuesday, April 2

5m at Each Station, 2m Rest Between Stations:

Station 1 – 10 Shuttle Runs, 10 DB Snatch, 10 Jump Lunges
Station 2 – 10 DB Thrusters, 20 DB Twisting Sit Ups
Station 3 – 30 Plank Jacks, 20 Alt V Ups
Station 4 – 10 DB Seated Strict Press, 20 Jump Squats
 

Thursday, March 28th
A. EMOM x 12 (4 Rnds):
– 10 DB Front Squats
– 30s Pike Hold From Stage or High Plank
– 30s Flutter Kicks
B. For Time:
40 Mountain Climbers (2=1)
30 Sit Ups
20 Single Arm DB Snatch
10 Burpees
20 Single Arm DB Snatch
30 Sit Ups
40 Mountain Climbers (2=1)
Tuesday, March 26th
 
A. 4 Rounds, For Quality:
– 15 DB Bench Press
– 15 Upright Row with DB’s
– 15 Sit Ups (any version)
B. 4x3m AMRAP with 1m Rest Between:
12 Hang Squat Clean and Jerks w/2 DB’s
12 Alternating V Ups
Max Jumping Lunges in Remaining Time (Scale ro Reg Lunges)

 

 

Thursday, March 21st

 

A. Every 4 Minutes for 5 Rounds:

20 Jump Squats from Chair
20 Alternating V-Ups
10 Burpees

B. 4 Rounds: 30s Plank + 20s Hollow Hold + 40s Rest

 

***ANY REMAINING TIME, JASON’S SURPRISE***

 

Tuesday, March 19th

A. EMOM x 8
3 DB Deadlifts + 3 DB Hang Squat Cleans + 3 DB Push Press

B. 5 Rounds: 30s Each Station – 1m Rest Between Rounds:

– Mountain Climbers

– Glute Kick Back Right

– Glute Kick Back Left

– Superman’s

– Leg Raises

– Russian Twists

Thursday, March 14th

A. 4 Rounds: 40on/20 off –
– Shuttle Runs (scale – skip)
– DB Snatch
– Alternating V Ups
– DB Fly (On Back)

B. 4 Rounds for Quality:
10 Single Leg Slow Squats to Chair
10 Push Ups
15 Hollow Rocks

Tuesday, March 11th

For Time with a Partner:
100 DB Push Press
100 Walking Lunges
100 Sit Ups
100 DB Front Squats

*EMOM: 1 Synchro Burpee*

Thursday, March 7th

EMOM x 12:
– 20 Jump Squats from Chair
– 30 Plank Shoulder Taps
– 20 Bicycle Crunches

3m Rest

EMOM x 12:
– 10 Pulsing Lunges with DB’s Each Side
– 5-10 Burpees (Choose number and stick with it)
– 15 Leg Raises

Tuesday, March 5th

A. 4 Rounds: 40on/20off
– DB Thrusters
– Flutter Kicks
– Curtsey Lunges
– Shuttle Runs or Power Walks

B. 4 Rounds for Quality:
10 DB Front Raise + Side Raise
10 Slow Sit Ups Arms Crossed
20s Side Plank Each Side

B.

Thursday, February 28th

A. 15m Run or Jog or Walk
Every Odd Minute: 10 Squats
Every Even Minute: 10 Lunges

B. EMOMx15
– 24 Single Arm DB Bicep Curl (12 ES)
– 20 Alt V Ups
– 5 Negative Push Ups (5s Down)

Tuesday, February 26

3x4m AMRAP with 1m Rest Between Rounds:

50 Plank Jacks
20 Walking Lunges
Max DB Snatches in Remaining Time

– 3m Rest –

3x4m AMRAP with 1m Rest Between Rounds:

50 DB Russian Twists (25 ES)
20 Air Squats
Max DB Push Press in remaining time

KEEP COUNT OF REPS AND TRY TO STAY CONSISTENT!

Thursday, February 21st
 
A. 100 Walking Lunges
EMOM: 5 Burpees, Start with Burpees
(Scale Burpees if Needed but choose something and stick to that number the whole time)
B. 5 Rounds: 30 on/30off
– Twisting Sit Up
– DB Bench Press
– Hip Bridges

Tuesday, February 19th

A. EMOM x 12:
– 15 Seated DB Strict Press
– 20 Alternating V Ups
– 30 Mountain Climbers

B. For Time:
25 Air Squats
50 Single Arm DB Hang Clean and Jerks (25 Each Side)
100 Plank Shoulder Taps
50 Single Arm DB Hang Clean and Jerks
25 Air Squats

Thursday, February 14th
 
A. Every 5 Minutes for 4 Rounds, 1m Rest Between Rounds:
20 DB Thrusters
15 Alternativg V-Ups
10 Shuttle Runs
In remaining time max…
Round 1 – Plank Jacks
Round 2 – Alt V Ups
Round 3 – Leg Raises
Round 4 – Supermans
Tuesday, February 12th 
PART 1.
 
A. BENCHMARK – For Total Reps:
2m max squats in and out of chair
30s rest
2m max sit ups
30s rest
2m max burpees
PART 2.
B. A. EMOMx16:
– 10 DB Front Squats
– 10 Leg Raises
– 10 Hip Bridges (3s Hold at Top)
– 10 DB Curl

Thursday, February 7th

A. EMOMx12:
– 15 DB Seated Strict Press
– 15 Leg Raises
– 45s Wall Sit

2min rest
B. For Time With a Partner:
20x50ft Shuttle Runs or Power Walk, Alternating
4x50ft Walking Lunges, Alternating
2x50ft Bear Crawls, Alternating
20 Burpees (Split as Needed)

Tuesday, February 5th

3 Rounds:
1m DB Man Makers
1m Bicycle Crunches
1m Speed Skaters
1m Rest

– 3m Rest –

3 Rounds:
1m DB Lunge + Curl + Press
1m DB Russian Twist
1m Plank Jacks or Scale to Regular Plank
1m Rest

Thursday January 31st
EMOM x 10:
– 12 DB Thrusters

– 45s Jump Rope

3m Rest

EMOM x 10:
– 12 DB Snatch
– 45s Plank Jacks

3m Rest

For Time:

50 Sit Ups

EMOM x 10:
– 12 DB Thrusters

– 45s Jump Rope

3m Rest

EMOM x 10:
– 12 DB Snatch
– 45s Plank Jacks

3m Rest

For Time:

50 Sit Ups

Tuesday, January 29th

5m At Each Station, Alternate Movements Every 30s, 2m Rest Between Stations:

Station 1 – DB Lunges/Flutter Kicks
Station 2 – Plank Hold/Supermans
Station 3 – DB Front Squats/Burpees

Station 4 – Hip Bridges/Leg Raises

Thursday, January 24th

4m Each Station, Alternating Between Movements, 2m Rest Between Stations – keep moving – walk slowly around room –

Station 1:
10 Jump Squats from Chair
10 Push Up + Knee to Elbow Each Side

Station 2:
10 Jump Lunges (scale to lunge)
10 Alternating V Ups

Station 3:
10 DB Push Press
20 DB Russian Twists

Station 4:
10 DB Snatch
20 Bicycle Crunches

Thursday, January 17th

5m at AMRAP Each Station, 2m Rest Between Stations One time through:

Station 1: 10 DB Push Press + 20 Alternating V Ups
Station 2: 10 Alt DB Curls + 20 Plank Jacks
Station 3: 10 Curtsey Lunges + 20 Easy Riders
Station 4: 10 Burpees + 20 Hip Bridges

Tuesday, January 15th

A. 4 Rounds: 1m Each Station, 30s Rest and Rotate Between Stations, No Extra Rest Between Rounds:
– DB Front Squats (Scale to Air Squats)
– Jump Rope or Jumping Jacks
– DB Lunges (Scale to Reg Lunges)
– Bicycle Crunches

Tuesday, September 18th

Every 5 Minutes for 5 Rounds, Rest in Remaining Time:

20 Jump Squats from Chair
15 Leg Raises
10 Walking Lunges
5 Burpees

Tuesday, September 11th

12 Rounds of Tabata at Each Station: 20s on/10s Off (6m Total) , Alternate Between Two Movements – Rest 1 Minute Between Each Station

1. Curtsey Lunges/Standing Knee to Elbow
2. Alternating V-Ups/Hip Bridge with 2s Hold at Top
3. Jumping Jacks/Sumo Squat Hold
4. Bird Dog/Plank Shoulder Taps

Tuesday, August 21st

EMOM x 21:

1: 4 Push Ups, 8 Sit Ups, 12 Squats (adv 5, 10, 15)
2: 2x burpees into 30second plank (adv 5 into 45seconds)

Tuesday, July 24

Warm Up
DROM
Calves
Lat stretch
Quads
Hip Flexors

Jog around room twice
Banded Pull Apart
Banded overhead
Bicep curls
Upright Row
Lunges

WOD
Every 4mins for 5 rounds
– 10 burpees
– 15 squats
– 20 alternating v-ups

BUY OUT
TABATA wall sit | plank

Tuesday, July 10

Warm Up
DROM
Chest stretch
Lat stretch
Banded pull apart
Lat activation
Walking lunges

WOD (40seconds of work / 20seconds of rest)
1. 2x jump lunges into burpee broad jump
2. Alternating V-ups into 20sec hollow hold
3. Single leg hip bridge (switch after 20seconds)
4. Push up knee to elbow into 20sec plank
5. Shuttle sprints

Tuesday, July 2

Warm up

Jog around room
Bicep curls
Upright row
Partner lat pull down
Partner tricep push down
Partner face pull
Lunges

Workout

1. Burpee broad jump (squat jump / jumping jacks)
2. Banded front to side raise
3. Bicycle crunch w/clap between legs
4. Banded pull apart
5. Split squat left
6. Split squat right
7. Rest

Cool down

Thursday, June 28

6 Rounds: 30s Each Station – 1m Rest Between Rounds:

– Mountain Climbers
– Glute Kick Back Right
– Glute Kick Back Left
– Superman’s
– Leg Raises
– Russian Twists

24m Total Workout Time
(18m of Working time)

Tuesday, June 26

Warm Up

4 rounds | 45seconds on / 15seconds off

Start each round with 5 or 10 jumping jacks (adv. 5 burpees)
– Squat, rear lunge right / rear lunge left
– Chair push ups or knee push ups (adv. push up side step)
– Wall sit
– Chair dips or chair hold (adv. crab toe touches or crab hold)

Buy out – 50 plank high 5 w/ partner

Stretch & cool down

Thursday, June 14

Warm Up

6 Rounds: 30s of Each Movement, No Rest Until The End of The Round –

– Jumping Jacks
– Curtsey Lunges
– Plank Shoulder Taps
– Superman’s
– Tabletop Crunches
– Hip Brige With 2s Hold at the Top

*1 Minute Rest Between Rounds*

Tuesday, June 12

Warm Up

Every 4 Minutes for 5 Rounds:

A. 20 Jump Squats
20 Alternating V-Ups
10 Burpees

B. 20 Chair Squats
20 Alternating V-Ups
5 Burpees

Thursday, June 7

Warm Up

4 Rounds: 45 on/15 off
– Alternating Reverse Lunges
– Shuttle Runs
– Marching Hip Bridge
– Sit Ups

Tuesday, June 5

Intro

Warm Up

Technique: Air Squat, Push Up, Sit Up

4 Rounds: 45 on/15 off

– Air Squats
– Plank
– Jump Rope
– Bicycle Crunches