Bootcamp WOD

Monday, July 1

Session Focus – UPPER

Strength: In 4 sets
15 Reverse flies
15 Banded strict press
10 Push ups

5 Rounds: 40s work/20s transition
– Dual DB power clean
– Wallballs
– Burpee shuttle run (10m)

Friday, June 28

Teams of 2, Split Reps as Needed:

150 Air Squats
100 Kettlebell Swings
50 DB Man Makers
25 Box Step Overs

*Every 3m – 1 Lap of Courtyard Together*

25m CAP

Thursday, June 27

Session Focus – LOWER

A. 4 Sets –
15 Double KB Front Squats
15 Double KB Deadlifts
-90s Rest Between Sets-

(Share with a partner and use heavier for Deadlifts)

B. 3x90s on/30s off:
10 Wall Balls
5 Burpees

3x90s on/30s off:
10 Slam Balls
10 Kettlebell Swings

Tuesday, June 25

Session Focus – UPPER

EMOM x 15mins
1 – 5 double dumbbell upright row + 5 double dumbbell bent over row
2 – 8 Push ups + 20s long arm plank hold (Must complete both in 40s)
3 – 40s double kettlebell front rack carry (hands 3inch apart & elbows down)

2 Rounds for time (15 min Cap):
21 Dumbbell snatch
200m run
15 box jump overs
200m run
9 Burpees
200m run

Monday, June 24

Session Focus – MIDLINE

Strength – 4 Sets for quality:
30s Side plank reach through (each side)
15 Medball crunches OR 30 mountain climbers
15 Medball zombie sit ups (to go heavier use dumbbells)
Rest 90s

Every 5mins x 4 (20mins)
30 Jump rope
30 Kettlebell swings
30 Wallballs

Friday, June 21

In teams of 4 – 42min time cap

1 Mile Run – whole team
100 syncro kettlebell swings – In pairs
800m Run – whole team
100 syncro Kettlebell sumo deadlift high pull – In pairs
1 Mile Run – whole team

Thursday, June 20

Strength: 4 Sets of
40 Alternating shoulder tap
15 V-ups OR tucks OR 20 sit ups
12 Kettlebell side bends (each side)

3x4min Stations: AMRAP Style

Station 1:
60 Jump rope
10 Medball crunches

Station 2:
30 Alternating high knees
20 Kettlebell swings

Station 3:
8 Burpee shuttle runs
20 Wall balls

Tuesday, June 18

Strength – 4 Sets for quality:
5 Dumbbell Seasaw press
8 Bent over rows
Rest 90s

(**Seasaw – 1 = Right Rep, Left Rep, Together Rep)

EMOM x 16mins
1 – 45s Assault bike
2 – 45s Double dumbbell STOH (Shoulder to over-head)
3 – 45s Burpees
4 – 45s Slamballs

Monday, June 17

Strength – 4 Sets for quality:
– 8 Dumbbell box step up (each side 8/8) complete all reps on 1 leg before changing
– 10 Single leg or split stance dumbbell stiff leg deadlift (each side)
– Rest 90s Between Sets –

In teams of 2 or 3 –
5min AMRAP – As many lengths as possible: You go, I go style.
Box sled push – Keep box moving end to end. May add weight on top for added difficulty

EMOM x 8
1 – 5 Double dumbbell cleans + 10 double dumbbell squats
2 – 5 Double dumbbell thrusters + 10 double side loaded reverse lunges

Friday, June 14

Both In teams of 3

WORKOUT 1 – 12m AMRAP:
Max cal assault bike
All athletes must EMOM 3 Synchro Burpees

Rest 3 Mins

WORKOUT 2 – 12min AMRAP:
100 Dumbbell snatch
80 Goblet squats
60 Kettlebell swings
40 Box jump overs
20 Syncro sit ups

Thursday, June 13

Session Focus – MIDLINE

Strength – 4 Sets for quality:

20s Side plank (each side)
20 Mountain climbers
20m x1 waiter + x1 farmer carry (each side – 40m total)
20 hollow rocks or 20-30s Hollow hold
– Rest 90s Between Rounds –

15min AMRAP:

200m Run
10 Kettlebell sumo deadlift high pull
10 Medball Press ups
20 Medball Sit ups

Tuesday, June 11

Session Focus – LOWER BODY

Strength – 3 Sets of:
15 double Kettlebell front rack box squat – to a 20inch box
(Aim to keep strong through the core and gently tap sit on the box, keeping strong throughout)
Rest 90s between sets

Every 2 mins x 4 Sets:
20m Bear crawl (But down) + 8-10 Box Jumps OR Step ups

10m AMRAP LADDER – Down & Up continuous until time cap:
40 – Air squats
30 – Walking lunges
20 – Jump squats
10 – Alternating Pistols / Athletes may scale to box or coaches preferred choice.

(Once 10 Pistols are complete return to the Jump squats and so on…)

Monday, June 10

Session Focus – UPPER

Strength: In 4 sets –
Build to heavy 10 Reps – Dumbbell strict press
Rest 90s between sets

EMOM x 5:
10 Push press @ heaviest strict + 5 Press ups

12 min AMRAP:
50 Jump rope
25 Wall balls
5 Burpee Dumbbell Deadlift

Friday, June 7

A. In Teams of 3, Follow the Leader –

5 Rounds:
20/12 Cal Bike
20 Kettlebell Swings
10 DB Box Step Overs

*22m Time Cap*

B. Abs!

Thursday, June 6

SCULPT

4 rounds :45 on/:15 off
Goblet squats
Seated db press
Glute bridges
Push ups

EMOM x 10
15 russian twists
15 v-ups

BOOTCAMP

In a 7 Minute Window:
21-15-9
DB Front Squats
Push Ups

In a 7 Minute Window:
21-15-9
DB Push Press
Jumping Lunges (2:1)

In a 7 Minute Window:
21-15-9
Burpees
Ab Mat Sit Ups

Hold Plank the Remainder of Time, 2m Rest Between Stations

Tuesday, June 4th

A. 5 Rounds Each, Alternating with a Partner:
1 Lap Run
1 Lap Farmers Carry

B. EMOM x 16:
– 12 DB Curl + Press
– 45s Plank Jacks
– 12 KB Deadlifts
– 45s Jump Rope

Monday, June 3

A. 4m Each Station, Alternating Movements, 1m Rest Between Stations:

1. 10 Wall Balls/10 Wall Ball Sit Ups
2. 20 DB Walking Lunges/10 Burpees
3. 10 Snatches/30 Jumps Over Bar
4. 10 Pistols/10 Slam Balls

B. Tabata Hollow Rocks/Plank

Friday, May 31

3x6m AMRAPs with a Partner, 3m Rest Between:

1. 10 Kettlebell Swings
5 Burpees

2. 30 Jump Rope
15 DB Thrusters

3. 15 Wall Balls
10 DB Snatches

Thursday, May 30

SCULPT

Every 5 Minutes for 4 Rounds:

10 DB Split Squats Each Side
20 Alternating Bicep Curls
30 Plank Shoulder Taps

EMOM x 12:
– 45s Wall Sit
– 15 Skull Crushers
– 15 Easy Riders

BOOTCAMP

3 Rounds – 1m on/30s Rest and Rotate

1. Bike
2. Triple V-Ups
3. Box Jump Overs
4. Devils Press
5. Slam Ball Deck Squats

Tuesday, May 27

For Time:

1 Mile Run
100 Push Ups
200 Sit Ups
300 Squats
1 Mile Run

Scaling Options: Partner Murph, Half Murph

Friday, May 24

25m AMRAP in Teams of 3:

Partner 1:
Bike for Calories

Partner 2&3:
20 DB Thrusters
20 Sit Ups
20 Slam Balls

Once triplet is completed, rotate partners. Score is Bike Calories.

Thursday, May 23

SCULPT

EMOMx12:
– 12 DB Fly
– 12 Leg Raises
– 12 Fire Hydrants Each Side

2m Rest

EMOMx12:
– 12 DB Front Raises
– 12 Single Leg RDL with DB’s (6/6)
– 45s Sumo Squat Hold

BOOTCAMP

Every 3m complete 100 Jump Rope then Max Reps at Each Station:

1 – DB Snatch
2 – Leg Raises
3 – KB Sumo Deadlift High Pull
4 – Med Ball Plank Crunch Or Pike
5 – Wall Balls
6 – Walking Lunges

*1m Rest Between Each 3m*

Tuesday, May 21

10 Rounds at Each Station before moving to next station 30s on/15s off alternating movements, 1m Rest Between Stations:

1. Kettlebell Swings/KB Toe Taps
2. Burpees/Wall Sit
3. SA DB Thrusters/Lateral Hurdle Hops
4. Med Ball Clean/Twisting Med Ball Sit Up

Monday, May 20

4 Rounds, 1m Each Station, 30s Rest and Rotate:

1. DB Man Makers
2. Triple V Ups
3. Box Step Overs with Slam Ball
4. Plank (change variation each time)
5. Slam Ball Sprawl

Friday, May 17

With a partner

40 – 30 – 20 – 10
Wall balls
DB burpee step up
WB throw sit ups
DB hang clean

20min time cap
Buy out: 50 alt bicep curls while partner holds plank

Thursday, May 16

A. For Time:

10-9-8-7-6-5-4-3-2-1
DB Push Press
DB Renegade Row (R+L=1)
Plank knee to elbow
*1 Lap of Courtyard After Each Round*

B. 12 Rounds, 20s on/10s off, Alternate Between:
Hollow Hold
Bicycle Crunches

Tuesday, May 14

A. Every 4 Minutes for 5 Rounds:
20 DB Walking Lunges (Heavy)
10 Bent over row per side (use stage or box)
10 Push Ups w/band reach

B. EMOM x 8, Alternate Between:
– 45s Plank
– 20 Alternating V-Ups

C. Tunnel Ball (if we have time for a few games)

Monday, May 13

6m AMRAP at Each Station, 2m Rest Between Each:

Station 1: 10 DB Step Overs, 10 DB Push Press, 20 Plank Shoulder Taps
Station 2: 10 Slam Balls, 10 Slam Ball Sit Ups, 20 Slam Ball Russian Twists
Station 3: 3 Wall Walks, 10 Jump Squats, 20 Bicycle Crunches
Station 4: 10 Burpees, 10 Jump Lunges, 20 Alt V Ups

Friday, May 10

For Time with a Partner:

500m Run with a Medball
100 Walking Lunges
80 DB Push Press
60 Wall Balls
40 Med Ball Plank Rolls
20 Box Jumps

EMOM: 1-3 Burpees

25m TIME CAP

Thursday, May 9

SCULPT

5 Rounds for Quality:
10 Single Arm DB Bent Over Row Each Side
15 Hollow Rocks

EMOM x 15:
– 15 DB Skull Crushers
– 10 DB Front Squats with 3s Pause at Bottom
– 15 Straight Leg No Arm Sit Ups

BOOTCAMP

3 Rounds at Each Station before moving on: 40s on/20s off –

1) Frog Squats
2) DB Strict Press
3) Jump Rope
4) Bear Crawl
5) Deck Squat Slam Balls
6) Plank
7) DB Front Raise + Side Raise

Tuesday, May 7

Every 4 Minutes for 6 Rounds, 1m Rest Between Rounds:

Buy In – 200M run then Max Reps of given movement

Round 1 – Triple V-Ups
Round 2 – Singe Arm DB Hang Clean and Jerk
Round 3 – Plank Up Downs
Round 4 – Kettlebell Sumo Deadlift High Pull
Round 5 – DB Sit Ups
Round 6 – Box Jumps

Monday, May 6

2x2m at Each Station, 30s Rest Between, 1m Transition Between Stations:

Station 1 – 10 KBS + 6 Burpees
Station 2 – 10 DB Thrusters + 6 Sit Ups
Station 3 – 10 Slam Balls + 6 Jump Lunges
Station 4 – 10 Wall Balls + 6 Push Ups
Station 5 – 10 DB Snatch + 6 Air Squats

Friday, May 3

For Time, In Teams of 2:

Buy In: 20 Synchro Burpees

10 Rounds Alternating –
6 x DB Snatch + 2 Reverse Lunges
8 Push Ups
10 Sit Ups

Buy Out: 20 Synchro Burpees

*One Partner Holds Whilst One Works*

25 MIN CAP

Thursday, May 2

SCULPT

4 Sets for Quality:
10 Split Squats Each Side
15 DB Bench Press

4 Sets for Quality:
10 DB RDL
15 DB Sit Ups

4 Sets for Quality:
10 Push Up + Knee to Elbow
20 Band Pull Aparts

BOOTCAMP

10 Rounds at Each Station: 30on/30off Alternating movements –

Station 1: Battle Ropes/Box Jumps
Station 2: Jump Squats/Kettlebell Swing
Station 3: DB Clean + Jerk/Lateral Hops Over DB or Hurdle

Tuesday, April 30

4 Rounds: 40s on/20s off
– Shuttle Runs
– DB Thrusters
– Triple V Ups
– DB Box Step Ups
– Slam Balls
– Rest

Monday, April 29

8m Each Station, Alternate Between Movements Each Minute, 2m Between Stations:

Station 1 – Forward Lunge + Bicep Curl/Burpees
Station 2 – 3 Snatch + 3 OHS with Bar/Bar Sit Ups or Crunches
Station 3 – Jump Rope/Plank or Plank Shoulder Taps

Friday, April 26

For Time with a Partner:

200m Run Together
50 Slam Balls
30 Synchro Air Squats
50 Kettlebell Swings
30 Synchro Sit Ups
50 Wall Balls
30 Synchro Air Squats
50 DB Push Press
200m Run Together

22m Time CAP

Thursday, April 25

SCULPT

4 Sets Not For Time:

20 KB RDL
10 3s Negative Push Ups
30s Side Plank Each Side

4 Sets Not For Time:

20 DB Bench Press
10 3s Tempo Sumo Squats
20 Slow Mountain Climbers

BOOTCAMP

6m at Each Station, Alternate Movements Every 30s, 2m Rest Between Stations:

Station 1: DB Bench Press, Bicycle Crunches, Deck Squats with Jump at Top
Station 2: Jumping Lunges, Plank Up Downs, Reverse Snow Angels on Floor
Station 3: DB Push Press, Speed Skaters, Sumo Squat Hold
Station 4: Hurdle Jump Overs, Push Ups, Supermans

Tuesday, April 22

4 Rounds: 1m Each Station, 30s Between Each
– Kettlebell Deadlift
– Wall Balls
– Burpees
– Jump Rope
– DB Snatch

Monday, April 21

5m AMRAP at Each Station, 1m Rest Between Stations:

Station 1 – 10 Slam Balls, 20 Slam Ball Toe Taps, 30 Plank Jacks
Station 2 – 3 Wall Walks, 10 Jump Squats, 15 Kettlebell Swings
Station 3 – 10 Push Ups, 15 Hip Bridges, 30 Russian Twists
Station 4 – 10 Box Jumps, 15 Tricep Dips, 20 Easy Rider Crunches

Friday, April 19

23m AMRAP with a Partner:

200m Farmers Carry
100 DB Thrusters
80 Box Step Overs
60 Med Ball Plank Rolls
40 Med Ball Sprawls
20 Man Makers

Thursday, April 18

SCULPT

EMOM x 15:
– 10 DB Curl and Press
– 10 Reverse Lunges Each Leg
– 10 Alternating V Ups

3m Rest

EMOM x 15:
– 15 DB Fly (Laying Down)
– 15 Hip Bridges
– 15 Bicycle Crunches Each Side (Slow)

BOOTCAMP

6m Each Station, Alternate Movements Every 30s:

Station 1:
Mountain Climbers
Seated Strict Press with Bar
Alt V Ups

Station 2:
Reverse Lunge
Alt Bicep Curls
Wall Sit

Station 3:
Kettlebell Swings
Kettlebell Goblet Squats
Legs Over KB

*2M REST BETWEEN EACH STATION*

Tuesday, April 16

4m at Each Station, Alternate Between Movements, 1m Rest Between Stations:

Station 1 – 10 DB Push Press/30 Bicycle Crunches
Station 2 – 10 Wall Balls/30 Hurdle Jump Overs
Station 3 – 10 Squats/30 Shoulder Taps
Station 4 – 10 DB Snatch/30 Jump Rope

Monday, April 15

WELCOME NEW PEOPLE!

Intro – Names, How long have you been a member of FitClub, What are your goals for the next 8 weeks?

WORKOUT:

3 Rounds: 40s on/20s off at Each Station-

Station 1 – Step Ups
Station 2 – Twisting Sit Ups
Station 3 – Burpee Shuttle Runs
Station 4 – Slam Balls
Station 5 – Walking Lunges
Station 6 – Leg Raises

Friday, April 11

Three Rounds In Teams of Two:

50 Wall Balls
50 Burpees
50 Kettlebell Swings
200m Run Together

25m CAP

Thursday, April 11th

SCULPT

3 Rounds (3 Minutes) At Each Station Before Moving on to Next – 40s on/20s Off, One Time Through List:

1. DB Curl and Press
2. Sumo Squat with 1 DB Front Raise
3. DB Russian Twists
4. 3 Pulse Front Lunges (3 Pulses on Each One then Switch)
5. Supermans
6. Tricep Kick Backs
7. Straight Leg Sit Ups

BEGINNER BOOTCAMP!

12 Rounds at Each Station: 20s on/10s off – Alternating Movements:

Station 1 – DB Reverse Lunges/DB Push Press
Station 2 – MB G2OH/MB Sit Ups
Station 3 – Burpees/Flutter Kicks
Station 4 – Plank Jacks/Bicep Curls

*1m Rest Between Stations*

Tuesday, April 9th

BEGINNER BOOTCAMP!

A. 4 Rounds: 40s on/20s off
– Slam Balls
– DB Step Ups
– Shoulder Taps
– Jump Rope

B. 3m on/2m off Abs x 3

SCULPT

Warm up:
Mobility
(Shoulders – Hips)

Upper body: (12mins)
3 sets for quality
10-15 Arnold Press @ 2111
10-15 Med ball press ups @ no tempo
10-15 dual bent over row @ 2111

Lower body: (12mins)
3 sets for quality
1. 6-8 goblet squats @ 8282 tempo
2. 50m FRDB walking Lunge (modi no DB)
3. 5/5/5/5 glute bridges
(5 dual / 5 single / 5 single / 5 dual)

Midline finisher: 2 rounds.
20-30s long arm plank
Rest 15
20-30s side plank
Rest 15
20-30s side plank
Rest 60s
20 opposite knee to elbow mountain climber.

Monday, April 8

DELOAD WEEK AFTER TOUGH MUDDER – Go Lighter and Easier but be ready to go hard again starting next week!

EMOM x 8:
Odd: 5L/5R Single Arm DB Thrusters
Even: 40s Plank Jacks

2m Rest

EMOM x 8:
Odd: 10L/10R Reverse Lunges with 1 DB in Goblet Position
Even: 15 Weighted Sit Ups (DB on Chest)

2m Rest

EMOM x 8:
Odd: 15 Wall Balls
Even: 20 Wall Ball Russian Twists

Friday, April 5

10 Rounds With a Partner Alternating:

10 MB Step Overs
10 DB Hang Clean and Jerks
10 Goblet Squats

Partner Holds KB Front Rack Hold

Thursday, April 3

SCULPT

4 rounds :45 on/:15 off
Goblet squats
Seated db press
Glute bridges
Push ups

EMOM x 10
15 russian twists
15 v-ups

BOOTCAMP

TOUGH MUDDER TRAINING VIDEO:

Warm Up: Pizza Game

Workout: 2m Each Station, 30s Rest and Rotate
1. Burpee Shuttle Run
2. Rope Pull
3. MB Box Overs
4. Plank Med Ball Roll
5. Heavy Farmers Carry
6. 20 Mountain Climbers + 10 Partner Push Ups
7. Over Unders
8. Partner Carries (Or Med Ball Carry)

Tuesday, April 2

5m at Each Station, 2m Rest Between Stations (Split Room into 4 Quarters and have a group at each station):

Station 1 – 1 Lap of Courtyard, 10 DB Snatches, 20 Jump Lunges
Station 2 – 10 Wall Balls, 20 Wall Ball Sit Ups
Station 3 – 50 Jump Rope, 10 Push Ups
Station 4 – 10 DB Seated Strict Press, 20 Jump Squats

Monday, April 1

A. 5 Rounds:
10 DB Burpee Box Step Ups
15 Slam Balls
20 Slam Ball Russian Twists
*1m Rest*

B. 3 Rounds:
30s Plank
20s Hollow Hold
40s Rest

Thursday, March 28th

A. EMOM x 12 (4 Rounds):
– 10 Heavy DB Front Squats (Challenge Yourself on Weight Here)
– 30s Handstand Hold/Wall Walk Hold/Pike Hold From Stage
– 30s Flutter Kicks

B. For Time:
100 Jump Rope
50 Sit Ups
25 SA DB Snatch
10 Burpees
25 SA DB Snatch
50 Sit Ups
100 Jump Rope

*15m CAP*

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

Tuesday, March 26th

A. 4 Rounds, For Quality

– 15 DB Bench Press
– 15 Band Pull Aparts
– 15 Slow Sit UPS

B. 4x3m AMRAP with 1m Rest Between:
20 Wall Balls or Slam Balls
20 Alternating V Ups
Max Jumping Lunges in Remaining Time

***REMAINING TIME, JENN’S SURPRISE***

Friday, March 22nd

 

25min AMRAP in Teams of 3:

Partner A: 10 Wall Balls, 10 Dumbbell Snatches, 10 Jumping Lunges

Partner B: Jump Rope
Partner C: Rest

(Partner on triplet of movements dictates time, scale weight to be appropriate to keep your group moving!)
***REMAINING TIME, VINCENT’S SURPRISE***

Thursday, March 21st

Sculpt

A. 4 Sets for Quality – 18m to complete:
10 Bulgarian Split Squats (foot on stage)
15 DB Bench Press
20 No Arm Sit Ups

B. 4 Rounds: 40s on/20s off
– Pulsing Sumo Squat
– Flutter Kicks
– Hip Bridge with 3s Hold at Top

BOOTCAMP
A. EMOM x 8:

3 Deadlifts + 3 Hang Squat Cleans + 3 Push Press
(With DBs, go heavy!)

B. For Time:
200m Run
30 Slam Balls
200m Run
30 DB Sit Ups
200m Run
30 Burpees

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

Tuesday, March 19th

A. 4 Rounds:
1 Lap Heavy DB Farmers Carry
2 Lap Run

B. EMOM x 15:
– 12 DB Seated Strict Press
– 15 Hollow Rocks or V Ups
– 45s Wall Sit

***ANY REMAINING TIME JENN’S SURPRISE***

Monday, March 17th

– Split Class in Half –

2m on/1m off x 4:
20 DB Thrusters
Max Burpee Box Jump Overs in Remaining Time

3m Rest

2m on/1m off x 4:
20 Wall Balls
Max Jump Rope in Remaining Time

*Each Round Should be a Sprint – Keep Track of Reps*

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

Friday, March 14th

For Time with a Partner:

100 Wall Balls
100 DB Hang Clean and Press
100 Shuttle Runs (100 lengths)
100 KB Sumo Deaflift High Pull

*EMOM: 3 Syncro Burpees*

Thursday, March 13th

Bootcamp

Every 4 Minutes x 3:
30 Jump Squats (Scale to Regular if Needed)
20 Push Press
10 V Ups
Any remaining time, walk laps.

2min Rest

Every 4 Minutes x 3:
30 Jumping Lunges (Scale to Regular if Needed)
20 Kettlebell Swings
10 Deck Squats
Any remaining time, walk laps.

(Rest remainder of time. If this is easy for you to complete in 4m window – go heavier on the weights)

Sculpt –

A. EMOM x 16:
– 12 DB Skull Crushers
– 12 Pistols to Stage
– 12 DB Front Raise
– 12 DB Sky Touch Sit Ups

B. 4 Rounds:
30s Plank
30s Shoulder Taps
30s Glute Kick Backs R
30s Glute Kick Backs L
1m Rest

Tuesday, March 12th

A. For Time:
90 Wall Balls
60 Ab Mat Sit Ups
30 Burpee Box Step Overs

15 Minute Time CAP

B. EMOMx12:
– 45s Plank
– 10 Pistols to Box or Stage
– 10 Push Ups (Scale to Box or Stage)

ANY REMAINING TIME
JENN’S SURPRISE

Monday, March 11th

In Teams

1 length army crawl then……
20 box overs
20 strict press with bar
20 jump squat
20 slam balls

1 length bear crawl then…..
repeat above

1 length tunnel crawl then…..
repeat above

1 length your choice crawl then…..
repeat above

PACE YOURSELF, IF YOU ARE WAITING ON
AN OBSTACLE, YOU ARE DOING BURPEES.

FINISHER
20 lengths heavy slam ball carry
20 lengths hero carry

SPLIT AS YOU WISH, DOES NOT
HAVE TO BE DONE AS A CHIPPER

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

Friday, March 8th
ANNOUNCEMENTS, SIGN UP SHEET IS IN OFFICE FOR 2ND BODY SCANS
 

For Time, In Teams of 3

30 Synchro Burpees
Then..
5 Rounds Each, Alternating
10 Sumo Deadlift High Pull
10 Wall Balls
10 Push Ups

Then..
30 Synchro Burpees

ANY REMAINING TIME, PEDRO’S SURPRISE

Thursday, March 7th

ANNOUNCEMENTS, SIGN UP SHEET IS IN OFFICE FOR 2ND BODY SCANS

Sculpt

Every 4 Minutes for 4 Rounds move through:
15 DB Bench Press
15 DB RDL
15 No Arm Sit Ups

4 Rounds, 1m Each Station:
– Wall Angels
– Plank Walk Out + 10 Shoulder Taps
– Fire Hydrants in Tabletop (30s ES)
– Rest

Tuesday, March 5th

ANNOUNCEMENTS, SIGN UP SHEET IS IN OFFICE FOR 2ND BODY SCANS

A. EMOM x 8:
– 10 Heavy Goblet Squats (Reps are Low so Challenge Yourself on Weight Here)
– 40s Flutter Kicks

B. 3 Rounds Through, 40s on/20s Off:
– Med Ball Cleans
– DB Curl + Press
– Med Ball Hip Bridge Hold with Straight Legs (Adv: Hamstring Curls on MB)
– Plank Shoulder Taps
– DB Hang Squat Cleans
– Bicycle Crunches

ANY REMAINING TIME,
JENN’S SURPRISE

Monday, March 3

8 Minutes at Each Station, No Rest Between Stations:

Station 1 – 4 Rounds:
20 Slam Balls
10 Box Step Overs with Ball

Station 2 – 4 Rounds:
20 DB Snatches
10 Burpees

Station 3 – 4 Rounds:
50 Jump Rope
5 DB Man Makers

*If you finish before the 8 minutes, rest the remainder of the time. If you don’t finish, stop at 7.5 minutes to get ready for next station*

ANY REMAINING CLASS TIME – VINCENT”S SURPRISE 🙂

Friday, March 1st

ANNOUNCEMENTS, SIGN UP SHEET IS AVAILABLE FOR 2ND BODY SCANS.

25m AMRAP in Teams of Three

Partner A – 500m Run
Partner B and C Complete –

40 Slam Balls
30 DB Thrusters
20 Sit Ups

*Split Reps as Needed*

If partner A returns first, they will rest until B and C complete the triplet. If B an C complete the triplet first, they will rest whilst waiting for A to return.

Once the run and triplet are completed, partner B will go out on their run whilst A and C complete the triplet.

Keep Score = Total Rounds Completed

Aim for 6-8 Rounds

New people can scale to 200m ONLY if really necessary to keep workout moving. Coach can make the call on this.

ANY REMAINING TIME – PEDRO’S SURPRISE

Thursday, February 28th

Sculpt

4 Rounds for Quality:
10 Front Raise Plus Side Raise (Light DB’s)
10 Band Pull Aparts

2m Rest

4 Rounds for Quality:
10 KB Single Leg RDL Each Side
30 Slow Bicycle Crunches

2m Rest

4 Rounds for Quality:
20 Alternating Hammer Curls
45s Wall Sit Hold

Bootcamp

A. 4 Rounds:
1 Lap DB Waiters Walk (Switch Arms Half Way)
1 Lap Run

*Go heavy on DB*

B. EMOMx15:
– 15 Double KB Deadlift
– 10 SA Push Press Each Side
– 20 Hollow Rocks or V Ups

Tuesday, February 26th

5m AMRAP at Each Station, 1m Rest Between Stations:

Station 1 – 10 Box Step Overs + 20 Alt V Ups
Station 2 – 10 DB Front Squats + 30 Plank Jacks
Station 3 – 15 Kettlebell Swings + 20 Speed Skaters
Station 4 – 15 Wall Balls + 15 Ab Mat Sit Ups

(Set Up Room Into 4 Stations and Rotate Through)

ANY REMAINING TIME

Split into 4 teams for Tug of War competition with ropes. After each competition first position on each team rotates left to be last position on next team until everyone has rotated through all teams.

Monday, February 25

3x4m AMRAP with 1m Rest Between Rounds:

100 Jump Rope
15 Burpees
Max DB Snatches in Remaining Time

– 3m Rest –

3x4m AMRAP with 1m Rest Between Rounds:

20 Box Jumps or Step Ups
20 Goblet Lunges
Max Push Ups in Remaining Time

Split the room so half are doing one WOD and half the other, then switch

IF TIME REMAINING

Stack 3 boxes (longways). Split into 2 teams, side by side each with med ball.
Athletes 1 throw (light) med ball over boxes from both sides. Then athletes 2, athletes 3 etc. Run length of room before rejoining team at last position.

Friday, February 22nd

For Time with a Partner:

300 Jump Rope (Split as Needed)
30 Synchro Air Squats

150 Wall Balls (Split as Needed)
10 Synchro Burpees

100 DB Thrusters (Split as Needed)
20 Synchro Sit Ups

REMAINING TIME :
PEDRO’S SURPRISE

Thursday
 
Bootcamp –
 
A. Every 3 Minutes x 5 Rounds:
Run 200m Laps as Fast as Possible
Scale to 2, 1.5 or 1 laps as needed, BUT choose something you can stick with the whole time and stay consistent on each run, this should feel hard!!
B. For Time:
25 Slam Balls
50 Single Arm DB Hang Clean and Jerks (25 Each Side)
100 Plank Shoulder Taps
50 Single Arm DB Hang Clean and Jerks
25 Slam Balls
– 15M TIME CAP –

IF ANY TIME REMAINING

With a partner, stay together. One partner does a lap bear crawl whilst other partner does (heavy) slam ball carry, then switch. Take rests as needed.

Sculpt

In TEN mins complete the below circuit THREE times:

1. 10x Single arm KB bent over row (per side – use stage or chair for stability)
2. 10x KB front raise
3. 30sec waiters walk per side

Then complete the below TABATA rounds

1. Hollow hold / Bicycle
2. Single leg hip bridge / side plank
3. KB goblet squats / controlled squat thrusts
4. Wall sit / lunges
5. Crunches / alt v-ups

Tuesday, February 19th

A. 4 Sets for Quality:
15 DB Bench Press
15 Band Pull Aparts
20s Handstand Hold
– 1m Rest Between Sets –
B. EMOM x 15:
– 20 Kettlebell Swings
– 10 Step Ups Holding KB in Goblet Position
– 45s Mountain Climbers

s needed.

Monday, February 18

A. Leg Day – 3 Sets:

30 Air Squats
25 Jump Squats
20 Lunges
15 Jump Lunges
10 Pistols or Single Leg Squats to Bench

*1m Rest Between Rounds*

B. Every 5 Minutes for 3 Rounds:

100 Jump Rope
30 Alternating V Ups
20 DB Push Press
*Rest Remainder of Time*

FOR REMAINDER OF CLASS

Alternate 1 lap army crawl, 1 lap KB or DB farmer’s carry with a challenging weight  Take breaks if needed.

Friday, February 15th

PART A.

For Time with a Partner:

10 Laps of the Courtyard, Alternating then…

100 Walking Lunges
80 Sit Ups
60 Single Arm Hang Clean and Jerks
40 Box Jumps
20 Burpees

(Split Reps as Needed)

-25m CAP-

PART B.

Everyone in one circle.
First person shouts out a movement of their choice.
Everyone does 10 of the movement EXCEPT the person choosing.Travel around the circle until everyone has made a choice.

THURSDAY, FEBRUARY 14th

SCULPT

A. EMOMx12:
– 20 Alternating Hammer Curls
– 30s Sumo Squat Hold
– 10 Plank Knee to Elbow w/1s Pause

B. 4 Sets for Quality:
10 Reverse Snow Angels on Floor (Superman Position)
15 Hip Bridges w/20s Hold (Add DB if you want)
30s V Sit Hold

BOOTCAMP

Thursday, February 14th
PART A. Every 5 Minutes for 4 Rounds, 1m Rest Between Rounds:
200m Run (Advanced: With Slam Ball)
20 Slam Balls
10 DB Thrusters
In remaining time max…
Round 1 – Plank Jacks
Round 2 – Alt V Ups
Round 3 – Leg Raises
Round 4 – Supermans
PART B.
In 2 teams, 20 lengths of room, Hero Carry. Any number of people carrying ONE person across AND back. Team always stays together. Those carrying can switch out as often as needed. Everyone should take a turn at carrying or being carried.
Tuesday, February 12th
PART 1.
A. EMOMx10:
– 10 Heavy KB Goblet Squats (Challenge Yourself on Weight Here)
– 45s Plank
B. 4 Rounds – 1m Each Station:
– Jump Rope
– Tempo Push Ups (3s Down)
– Glute Bridge + Crunch
– Rest
PART 2.
Split into 4 teams for Tug of War competition with ropes. After each competition first position on each team rotates left to be last position on next team until everyone has rotated through all team.

Monday, February 11th

PART 1.

Skill: Med Ball Clean

A. 4m at Each Station, Alternate Movements every 30s, 1m Rest Between Stations:

Station 1 – DB Step Ups/Burpees
Station 2 – Med Ball Cleans/Med Ball Sit Ups
Station 3 – DB Push Press/Wall Sit
Station 4 – Wall Balls/Flutter Kicks

(Use Slam Balls for station 2 if we run out of Med Balls)

PART 2.

In 2 teams, using 2 boxes on top of each other, for remaining minutes.

Athlete 1 lifts (heavy) medicine ball onto and over both boxes from both sides. Then athlete 2, athlete 3 etc. Run lap of room before rejoining team at last position.

Friday, February 8th

BOOTCAMP

PART 1.

AMBER BENCHMARK for Time

50 ball slams

50ft broad jump

50 ft jog

50 slam ball russian twists

50ft jump/50ft jog

50 jump ropes

50ft jump/jog

50 slam ball chest press

50ft jump/jog

50 ball taps

50ft jump/jog

PART 2.

PEDRO’s SURPRISE

Thursday, February 7th

BOOTCAMP

PART 1

BENCHMARKPEDROfor time

5 rounds for time

15 DB Deadlift

10 DB Hang PC

5 DB Shoulder to OH

PART 2 Tough Mudder simulation

In 2 teams,

1 person plate drags while rest of team continuously do up and overs using 2 boxes. Then switch out to 2nd person, then 3rd etc until everyone has completed (x) rounds. Help your teammates if they tire, no box JUMPS, step or climb only.

SCULPT

A. EMOM x 15:
– 10 Tempo KB RDL (Both Legs, 3s Descent, 1s Up)
– 10 DB Front Raise + Side Raise (Choose Light DB’s For This)
– 40s Flutter Kicks

B. 5 Rounds:
10 Wall Angels
10 Single Leg Hip Bridge Each Side

Tuesday, February 5th

Part 1.

BENCHMARKWORKOUT.          “JENNforTime

30-25-20-15-10-5

DB Power Snatch

*5 push ups +

30 jump ropes

between each set

Part 2. Tough Mudder simulation. This is extra credit for non TMs.

Teams of 3. Stay together.
5 rounds of
{Carry 75lbs across room & back
{Bear crawl across room & back
Monday, February 4th
BENCHMARK WORKOUTVINCENT

8 min AMRAP

8 DB Thrusters

8 Burpees

8 DB Front Rack Lunges

Part 2. Tough Mudder simulation.

(This is extra credit for non – TMs)

Army crawl x 2 lengths of room.

Farmer’s Carry in Teams of 2.  10 lengths of room, 1 carries, 1 rests, stay together. Weight should be challenging. Rest as required.

Friday, February 1st
For Time with a Partner, Split Reps as Needed:
100 Jump Rope
80 Air Squats

60 DB Snatch

40 Box Jumps or Step Ups
20 DB Man Makers
40 Box Jumps or Step Ups
60 DB Snatch
80 Air Squats

100 Jump Rope

25m TIME CAP – If You’re Done Early, Hold 30s on/30s off Plank Until Everyone is Finished

Thursday, January 31st

Sculpt

Every 5 Minutes for 4 Rounds:10 DB Split Squats Each Side
20 Alternating Bicep Curls
30 Plank Shoulder Taps

EMOM x 12:
– 45s Wall Sit
– 15 Skull Crushers
– 15 Easy Riders

Bootcamp

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

Station 1 – KB Goblet Lunges/Flutter Kicks
Station 2 – Slam Balls/Slam Ball Russian Twists
Station 3 – KB Goblet Squats/Burpees
Station 4 – Hip Bridges/Leg Raises

Tuesday, January 29th

EMOM x 10:
– 15 DB Thrusters

– 45s Jump Rope

3m Rest

EMOM x 10:
– 20 Kettlebell Swings
– 45s Plank Hold

3m Rest

For Time:
Advanced : 100 Ab Mat Sit Ups
New People: 50 Sit Ups

Monday, January 28th

A. 3 Rounds With a Partner For Time:

20 Med Ball Chest Pass

20 Med Ball Plank Rolls

20 Med Ball Wall Ball Passes (With Squat)

20 Med Ball Partner Sit Ups

– 1m Rest Between Rounds, Time Your Own Rest –

Newbies: Choose a 6lb-10lb Wall Ball 🙂

15m TIME CAP

B. 3 Rounds: 45on/15off

– DB Seated Strict Press
– Wall Sit Hold
– Hollow Rocks or Lemon Squeezers
– Plank Shoulder Taps

Friday, January 25th

Bootcamp

For Time with a Partner, if possible 1 newbie & 1 OG.

200m Run Together
50 DB Box Step Overs
200m Run Together
50 DB Push Press
200m Run Together
50 Slam Balls
200m Run Together
50 DB Snatch

– 25m TIME CAP –

Newbies run 2 laps to OGs 3 Laps.

Thursday, January 24th

Sculpt:

A 4 Rounds NFT:
10 DB Row ES
15 Push Ups
20 Supermans

B. EMOM x 12:
– 10 DB Strict Press
– 45s Wall Sit
– 15 Leg Raises

Bootcamp

A. 3 Rounds for Quality:
30 Air Squats
25 Walking Lunges
20 Jump Squats
15 Jump Lunges
10 Pistols (Scale to Stage)
– 2m Rest Between Rounds – keep moving – walk around room –

B. 3 Rounds: 1m Each Movement
– DB Curl + Press
– DB Sit Ups
– KB High Pull (No Legs)
– Plank Hold
– Rest

Tuesday, 22nd January

ANNOUNCEMENTSanyone have 1 mile TT time?

A. 2 Times Through each Station

Station 1 – 4m AMRAP:
15 Slam Balls
15 Sit Ups

2m Rest

Station 2 – 4m AMRAP:
15 DB Snatch
30 Plank Jacks

2m Rest

Station 3 – 4m AMRAP:
20 Alt Lunges
10 Burpees

2m Rest

Monday, January 20th

A. Every 2 Minutes x 5:
10 DB Strict Press
10 DB Front Squats
10 Hollow Rocks

B. 4 Rounds: 45s/15s –
– DB Thrusters
– Burpees
– Plank Knee to Elbow

Sunday, January 19th

TOUGH MUDDERS,

WEEK 1 Running Workout for time. Complete Saturday or Sunday.

1 mile time trial; cover a distance of 1 mile as fast as you can.

If you are a regular or experienced runner, do your preferred warm-up then run 1 mile.

If you are new to running do the following,

5 min walk then dynamic stretch routine (see below), then use run/walk method for 1 mile.

Walk 1 minute/ jog 2 minutes or Walk 1 minute/ jog 3 minutes or Walk 1 minute/ jog 4 minutes and so on up up to walk 1 minute/jog 9 minutes.

OR                                                   Walk 1 minute/jog 1 minute or    Walk 2 minutes/ jog 1 minute or Walk 3 minutes/ jog 1 minute and so on……

Walk the full 1 mile if you need to. Make it a purposeful walk, no lollygagging!

If you are looking for a phone app to track distance and time, try Endomondo or Runkeeper.

If you have any injuries you are worried about, skip this workout.

Everyone – hydrate, eat well, rest and recover. Great job this week!

Email your time or bring to class Monday

Friday, January 18th

ANNOUNCEMENTS

Has everyone signed into class?

BodyComp sign up sheet is in office.

ALL CLASSES will run at usual times on Monday.

Bootcamp

In teams of two, you have 25m to complete:

200 Air Squats
150 Kettlebell Swings
100 Wall Balls
50 Burpees
In remaining time: Max Man Makers

SCORE = Man Makers

**Reps do not have to be split evenly, if you are with someone new, take more of the reps**

HOMEWORK

Running/Jogging/Walking homework this weekend for Tough Mudders is a 1 mile Time Trial. Cover 1 mile as fast as you can. It can be walking, jogging, running or run/walk. Please ask us if you need advice about how to complete this workout. Keep a note of your time and email or bring on Monday.

Thursday, January 17th

Announcements

Has everyone signed a waiver and signed into class?

BodyComp sign up sheet is in office. 

ALL CLASSES will run at usual times on Monday 

Sculpt 

A. 4 Sets for Quality – 18m to complete
10 Single Arm Bent Over DB Row Each Side (Use Stage)
15 DB Bench Press
20 No Arm Sit Ups

B. 4 Rounds: 40s on/20s off
– Pulsing Sumo Squat
– Flutter Kicks
– Hip Bridge with 3s Hold at Top

Bootcamp 

Announcements

Has everyone signed a waiver and signed into class?

BodyComp sign up sheet is in office.

ALL CLASSES will run at usual times on Monday

A. 20m AMRAP:
500m Run (Everyone do this distance even if you walk, it doesn’t matter how long it takes)
50 Slam Balls
50 DB Bench Press
50 Plank Shoulder Taps

New people: Take your time and take breaks as needed, everyone finishes at the same time.

Tuesday, January 15th

Announcements

** Has everyone signed a waiver?***

***Bodycomp sign up sheet in office***

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 DB Lunges + 20 Lemon Squeezers
Station 4: 10 Burpees + 20 Hip Bridges

Monday, January 14th
Announcements:  ***12 Weeks Until Tough Mudder***

Bootcamp

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 Step Ups (Scale to Regular Step Ups)
– Bicycle Crunches

***OG Members – Go Heavy on the DB’s!***

B. Tabata Plank

Friday, January 11th

ANNOUNCEMENTS. Tough Mudder deadline for team sign up is midnight Saturday. 

Bootcamp

In teams of 3;

350 burpees for time (or scale option)

One person is always chipping away at burpees, other two are completing work below with one person working at a time, team members can switch around at any time;

100 Wall Balls

100 Box Jumps

100 DB Snatches

100 Sit Ups

Once this work is finished, whole team can work together to finish burpees, but still only one person can work at a time.

*30m CAP*

Thursday, January 10th

Sculpt

3 Rounds (3 Minutes) At Each Station Before Moving on to Next – 40s on/20s Off, One Time Through List:

1. DB Curl and Press
2. Sumo Squat with 1 DB Front Raise
3. DB Russian Twists
4. 3 Pulse Front Lunges (3 Pulses on Each One then Switch)
5. Supermans
6. Tricep Kick Backs
7. Straight Leg Sit Ups

Bootcamp

10m AMRAP
1 Lap of Courtyard
10 DB Thrusters
10 Hollow Rocks

2m Rest

10m AMRAP
1 Lap of Courtyard
10 Kettlebell Swings
10 DB Russian Twists Each Side

**IN EACH AMRAP, ADD 1 LAP AND 10 REPS EVERY ROUND*

Tuesday, January 8th

Announcements. Less than 1 Week to Sign Up for Tough Mudder! Refer a friend to 12 week program and get Tough Mudder entry on us!

12 Rounds of Tabata at Each Station, Alternating Between Movements, 1m Between Stations.
1. Jumping Lunges/KB High Pull (Arms Only)
2. Burpees/KB Goblet Squat Hold (AT parallel – stay active)
3. KB Clean and Jerk/Alternating V-Ups
4. Single Leg KB RDL/Plank Jacks

Monday, January 7th

Announcements. Less than 1 Week to Sign Up for Tough Mudder! Refer a friend to 12 week program and get Tough Mudder entry on us!

A. EMOM x 12:
30s Double Under Practice
30s Handstand Hold or Pike Hold from Stage
10 Single Leg Squats

B. For Time:
500m Run then…
21-15-9
DB Push Press
Ab Mat Sit Ups

Friday, January 4th

In teams of 2; 30 Minute AMRAP

Partner A runs one lap
Partner B does Wall Balls until A gets back
Switch and repeat.

Partner A runs one lap
Partner B does Push -Ups until A gets back
Switch and repeat.

Partner A runs one lap
Partner B does Air Squats to Wall Ball for full ROM

Partner A runs one lap
Partner B Burpee Box Jump Overs (scale : bar jump overs)

Partner A runs one lap.

Partner B does Double Unders (scale : singles)

Work on keeping form and full range of motion. 

If above is completed in less than 30 minutes, start over and continute until 30 minute cap.

Thursday, Jan 3

SCULPT

EMOM x 16:
– 12 Seated Strict Press
– 20 Hollow Rocks
– 12 Push Ups
– 20 Heel Touch Crunches Each Side

4 Rounds:
45s Wall Sit
45s Wall Angels
45s Plank
45s Rest

BOOTCAMP

Skill: DB Squat Clean and Jerk

Every 4 Minutes for 5 Rounds (No Rest Between Rounds) Complete:

15 DB Squat Clean and Jerks
10 DB Step Ups
5-10 Burpees

In remaining time advanced people….1. Plank Jacks 2. Wall Sit 3. Side Plank 4. Plank Knee to Elbow 5.Reverse Plank

Advanced: Go Heavy on the Weight!

Friday, December 28th

ANNOUNCEMENTS

NEW YEAR SCHEDULE NO CLASSES DEC 31 & JAN 1

CLASSES RESUME WEDNESDAY JANUARY 2nd 2019

24m AMRAP with a Partner

500m MB Run Together (1 Med Ball)
50 Med Ball Chest Passes
50 KB Deadlifts (Split as needed)
50 Med Ball Plank Rolls
50 Jumping Lunges (Split as needed)

(Aim for 2 Rounds)

Thursday, December 27th

ANNOUNCEMENTS

NEW YEAR SCHEDULE NO CLASSES DEC 31 & JAN 1

CLASSES RESUME WEDNESDAY JANUARY 2nd 2019
Sculpt

4 Rounds: 1m Each Movement
– Alternating Hammer Curls
– Pulsing Sumo Squats
– Plank Knee to Elbow
2 min rest

4 Rounds: 1m Each Movement
– Seated Strict Press
– Single Leg DB RDL (30s Each Side)
– DB Sit Ups (Hold DB on Chest)

Use a heavier weight and focus on good technique.

Bootcamp
A. 4 Rounds – 4 Stations –  1m Each Station
DB Step Up  Burpees  DB Front Squats   DB Russian Twists

Use heavier weight and focus on good technique.

2 min rest

B. For Time:
50 Leg Raises
100 Shoulder Taps
50 Leg Raises

Friday, December 21st

ANNOUNCEMENTS

CHRISTMAS SCHEDULE NO CLASSES DEC 24/25/26

NEW YEAR SCHEDULE NO CLASSES DEC 31 & JAN 1

CLASSES RESUME WEDNESDAY JANUARY 2nd 2019

12 Days of Christmas 

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round.

The WOD is complete when the 12 Thrusters are completed.

– 1 Clean

– 2 Hand Stand Push Ups

– 3 Front Squats

– 4 Sumo DeadLift High-Pull

– 5 V Ups

– 6 Box Jumps

– 7 Burpees

– 8 Push Ups

– 9 Wall Balls

– 10 Kettle Bell Swings

– 11 Deadlifts

– 12 Thrusters

Thursday, December 20th

Sculpt

4 Rounds For Quality

10 Split Squats on Each Leg  (Advanced – use stage for a Bulgarian Split Squat, Scaled – just stand in lunge position)
10 Seated Strict Press
10 V Ups

*30 seconds rest between each exercise*

EMOM for 15 minutes, 5 rounds of
– 12 Skull Crushers
– 12 No Arm Sit Ups
– 40s Slow Shoulder Taps

ANNOUNCEMENTS

NO CLASS DEC 24th, 25th, 26th, 

ANYONE WANTING CLASS ON JAN 2nd?

Bootcamp

Every 5 Minutes for 5 Rounds

200m Run
15 Kettlebell Swings (Challenge yourself on weight)
15 Wall Balls (Challenge yourself on squat)

Rest in Remaining Time or
Advanced – Hold Plank in Remaining Time

Tuesday, December 18th

EMOM x 8:
Odd – 12 DB Hang Squat Cleans
Even – 12 Push Ups

1m Rest

EMOM x 8:
Odd – 12 DB Push Press
Even – 45s Jump Rope

1m Rest

EMOM x 8:
Odd – 12 DB Lunges
Even – 12 Burpees

Monday, December 17th

6 Stations, 45s Each Station, 15s Rest and Rotate,

5 Rounds

1. Rotating Slam Balls
2. Plank Jacks (Scale to Regular Plank)
3. Goblet Squats
4. Triple V Ups
5. Speed Skaters
6. Heel Touch Crunches

Friday, December 13th

BENCHMARK WORKOUT

“AMBER”

Thursday, December 12th

SCULPT

EMOM x 8:
Odd – 15 Band Pull Aparts
Even – 15 DB Bench Press

2m Rest

EMOM x 8:
Odd – 15 DB RDL
Even – 45s Plank Hold

2m Rest

EMOM x 8:
Odd – 45s Sumo Squat Hold w/1 DB
Even – 15 Hollow Rocks

BOOTCAMP

BENCHMARK WORKOUT

“PEDRO”

Tuesday, December 10th

BENCHMARK WORKOUT

“JENN”

Monday, December 9th 

BENCHMARK WORKOUT

“VINCENT”

Friday, December 7th

Teams of 2 or 3.  24m AMRAP

1 Partner Runs 400m

Other two complete below, splitting reps as needed:
30 KBS
20 Wall Balls
10 Burpees

Whoever finishes first waits for the other, when slower finishes,  one person switches out.

Thursday, December 6th

SCULPT

In 10mins complete as a circuit, 3 sets of

DB bench press x 10
DB fly x 10
Good Quality Push Ups x 5

THEN, 45seconds ON, 15seconds OFF for 3 rounds (depending on time)

Seated single arm db shoulder press (left)
Seated single arm db shoulder press (right)
Split squat (left)
Split squat (right)
Alternating bicep hammer curl
ABS – Choice of – In n out abs, Leg raises or Crunches

BOOTCAMP

10m AMRAP:
200 Jump Rope
100 DB Push Press
50 Walking Lunges
25 Burpees

3m Rest

10m AMRAP:
200 Jump Rope
100 Table Top Crunches
50 DB Front Squats
25 Push Ups
Tuesday, December 4

A. For Time:
100 DB Thrusters
EMOM: 3 Burpees

*12m CAP*

B. EMOM x 12:
– 45s Shoulder Taps
– 20 Alt V Ups
– 20 KB DL

Monday, December 3

A. 5 Rounds:
1 Lap MedBall Run
1 Lap Run
*1m Rest*

Make each of these a sprint!

B. 4 Rounds of 45secs on/15secs off
– DB Curl + Strict Press
– DB Step Ups
– Bicycle Crunches

Friday, November 30

A. With a Partner: 4×25 Unbroken Wall Balls Each
One partner works, other rests, then switch

12m Time CAP

B. For Time with Partner:
100 DB Snatches (Split as Needed)
20 Synchro Burpees
100 Slam Balls
20 Synchro Burpees
100 Box Jumps
20 Synchro Burpees

20m Time CAP

Thursday, November 29

Sculpt

EMOM x 8:
Odd – 10 Seated Strict Press
Even – 15 Leg Raises

2m Rest

EMOM x 8:
Odd – 10 DB Fly
Even – 20 Hip Bridges

2m Rest

EMOM x 8:
Odd – 10 DB Lat Pull Over
Even – 30s Hollow Hold

Bootcamp

A. EMOM x 12 (4x Through):
Min 1 – 2-3 Wall Walks
Min 2 – 10 Pistol Squats (Scale to Bench or Chair)
Min 3 – 40s Double Under Practice

B. 12m AMRAP:
200m Run
20 Wall Balls
20 Kettlebell Swings

Tuesday, November 27

A. Every 4m for 4 Rounds:
15 Kettlebell RDL
10 Reverse Lunges Each Leg (Do all on one side before the other)
15 Jump Squats

B. For Time:
200 Jump Rope
150 Plank Shoulder Taps
100 KB SDHP
50 Ab Mat Sit Ups

13m Time Cap

Monday, November 26

A. 4 Rounds:
1m DB Thrusters
30s Rest
1m Burpees
30s Rest
1m Alternating V Ups
30s Rest

B. 3 Sets:
10 Reverse Snow Angels
30s Hollow Hold

Tuesday, November 20

A. 50-40-30-20-10
Kettlebell Swings
Jumping Lunges
Plank Knee to Elbow
*100 Jump Rope After Each Round*

B. 4 Rounds:
45s Plank
15s Rest
45s Leg Raises
15s Rest

Monday, November 19

A. 4 Rounds for Quality on Each Leg:
10 Reverse Lunges
10 Single Leg RDL (No Weight)
10 Single Leg Hip Bridges
Finish all 30 Reps on one leg, then switch to the other, that is one round.

B. For Time:
500m Run
50 DB Thrusters
50 Alt V Ups
50 Wall Balls

*14m CAP*

Friday, November 16

10 Rounds for Time with a Partner, Alternate Rounds (5 Each):

10 DB Hang Squat Cleans
10 Burpees
10 Kettlebell Swings

20m Time Cap

Thursday, November 15 

Sculpt

A. 4 Rounds for Quality:
10 DB Step Ups Each Leg
10 Alternating Bicep Curls
10 Push Ups

B. EMOMx12:
– 20 Hollow Rocks
– 20 Hip Bridges
– 40s Plank Hold

Bootcamp

20m AMRAP:
500m Run
100 Air Squats
80 DB Push Press
60 Sit Ups
40 Box Jumps
20 Burpees
Hold Plank for Remainder of Time if you Finish Reps

Tuesday, November 2018

A. EMOMx10:
– 10 Heavy DB Front Squats
– 10 KB Slow High Pull from Hang (No Leg Drive)

B. 12m AMRAP:
3 Burpees
3 Wall Balls
3 Deck Squats
*Add 3 Reps to Each Movement Each Round*

Monday, November 12

A. For Time:
20 Walking Lunges
50 Slam Balls
20 Walking Lunges
50 KB SDHP
20 Walking Lunges
50 Sit Ups
20 Walking Lunges
50 Plank Shoulder Taps
20 Walking Lunges

18m Time CAP

B. 3 Rounds:
1 Minute Wall Sit
1 Minute Plank
No Rest

Friday, November 9

Teams of 2, Split Reps as Needed:

10 Laps in the Courtyard
80 Kettlebell Swings
40 DB Box Step Overs
20 Wall Balls
10 Laps of Courtyard
20 Wall Balls
40 DB Box Step Overs
80 Kettlebell Swings
10 Laps in Courtyard

*25 min time cap

Thursday, November 8 – SCULPT

A. Every 4 Minutes for 5 Rounds:
15 DB Bench Press
15 Band Pull Aparts
15 Hollow Rocks

B. 12 Rounds – 20s on/10s off, Alternate Between:
– Superman’s
– Side Plank

Thursday, November 8 – BOOTCAMP

3x40s on/20s off (3m Total Time) at Each Movement Before Moving on to Next Movement, no rest between movements:

1. Jump Rope
2. DB Strict Press
3. Plank Knee to Elbow
4. Jumping Lunges
5. DB Man Makers
6. Triple V Ups (R Leg, L Leg, Both Legs)
7. DB Front Squats

(21m Total Workout Time)

Tuesday, November 6

7min AMRAP
3-6-9-12-15 etc
Wall balls    &      Walking lunges w/ball

REST 2mins

7min AMRAP
50 jump rope
5 push ups
5 v ups
5 squats

REST 2mins

7min time cap
10 to 1
Burpees    &         Dips on stage
(if done before timer – wall sit w/ball overhead)

Monday, November 5

A. 5 Rounds:
1 Lap Heavy KB Farmers Carry
1 Lap Run

B. EMOM x 15:
– 15 DB Thrusters
– 10 Burpees
– 45s Plank

Friday, November 2

4 Rounds with a Partner, You Go, I Go:

200m Run Together
20 Slam Balls
15 DB Push Press
10 Box Jumps

Thursday, November 1

SCULPT

6 Rounds Through – 30s Each Station, No Transition Time Until Rest:
– Seated Strict Press
– Leg Raises
– Hip Bridges
– Russian Twists with 1 DB
– DB Fly
– Hollow Hold
*1m Rest*

BOOTCAMP

A. 10 Rounds for Time:

30 Jump Rope
10 KB Deadlift
5 Wall Balls

*20m Time CAP*

B. 1 Time Through:
50 Sit Ups
50 Leg Raises
50 DB Russian Twists (2:1)

Tuesday, October 30

3 Rounds With a Partner for Max Reps:
Min 1 – Partner A Max Reps DB Push Press
Min 2 – Partner B Max Reps DB Push Press
Min 3 – Jumping Lunges
Min 4 – Jumping Lunges
Min 5 – Alternating V Ups
Min 6 – Alternating V Ups
Min 7 – DB Hang Squat Clean
Min 8 – DB Hang Squat Clean
One Partner is Resting Every Minute when Other is Working – Keep Running Total of Reps

Monday, October 29

A. EMOMx10:

– 10 Heavy DB Snatch (Challenge Yourself!)
– 20 Slow Plank Shoulder Taps

B. For Time:

500m Run (Around Block)
200 Jump Rope
100 Air Squats
50 Burpees

*15m Time CAP*

Friday, October 26

4 Rounds Each:
– DB Walking Lunges, 10 DB Thrusters, Run
– Broad Jump, 10 Renegade Rows, Run
– Bear Crawl, 10 Alt V Ups, Run
– Slam Ball Run, 10 Slam Balls, Slam Ball Run

Thursday, October 25

SCULPT

A. 5 Rounds: Not For Time
10 Step Ups Each Leg (Keep foot on stage)
20 Alternating Hammer Curls

B. EMOM x 15:
– 12 No Arm Sit Ups
– 12 Skull Crushers
– 12 Marching Hip Bridge

BOOTCAMP

A. 100 Kettlebell Swings
EMOM: 3-5 Burpees

B. 4 Rounds: 45on/15 off –
– Single Leg KB RDL
– Push Up + Knee to Elbow Each Side
– Hollow Rocks

Tuesday, October 23

Every 5 Minutes for 4 Rounds:
200m Run (3 Laps)
20 DB Snatches
10 Slam Balls
Hold Plank for The Remaining Timr

(Scale = 1 or 2 Laps & all other reps the same)

Monday, Oct 22

A. EMOM x 10:
– 10 Seated Strict Press (Weight should be challenging)
– 15 V Ups
(5 Sets of Each)

B. 4 Rounds, 45on/15off:
– DB Hang Clean and Jerk
– Box Jumps or DB Box Step Ups
– Plank

Friday, Oct 19

For Time With a Partner:

500m Run Together
100 DB Box Step Overs
100 DB Push Press
100 DB Twisting Sit Ups
100 DB Front Squat

Thursday, Oct 18

SCULPT

A. EMOM x 15:
– 10 Tempo KB RDL (Both Legs, 3s Descent, 1s Up)
– 10 DB Front Raise + Side Raise (Choose Light DB’s For This)
– 40s Flutter Kicks

B. 5 Rounds:
10 Wall Angels
10 Single Leg Hip Bridge Each Side

BOOTCAMP

A. Every 4 Minutes for 5 Rounds:
20 DB Walking Lunges (Heavy)
15 Slam Balls
10 Push Ups

B. EMOM x 8, Alternate Between:
– 45s Plank
– 20 Alternating V-Ups

Tuesday, Oct 16

SCULPT

8m EMOM:
– 12 KB Deadlifts
– 8 DB Front Raise + Side Raise

8m EMOM:
– 10 DB Strict Press
– 10 DB Pause Front Squats

8m EMOM:
– 10 Slow DB Step Ups
– 30 Bicycles

(2m Rest Between Each)

BOOTCAMP

3 Rounds for Time:

200m Run with Slam Ball
20 Slam Balls
200m Run
20 Ab Mat Sit Ups

-25m CAP-

Monday, Oct 15

A. Every 4 Minutes for 20 Minutes:
10 Burpees
10 Hang Snatches with Bar
10 Push Ups
10 Overhead Squats with Bar

ADVANCED = 15 Reps of Each

B. 4 Rounds:
30s Hollow Rocks
30s Supermans
30s Rest

Friday, Oct 12

3 Rounds Each:
20 Slam Balls (Partner Holds Plank)
20 Kettlebell Swings (Partner Holds DB OH KB Hold)
20 Box Jumps (Partner Holds Wall Sit)
20 Alternating V Ups (Partner Holds Hollow Hold)
20 KB Goblet Squats (Partner Holds Side Plank)

Thursday, Oct 11

SCULPT

5 Rounds Not For Time:
15 Kettlebell RDL
15 Hollow Rocks

4 Rounds: 45s on/15s off:
– Plank Shoulder Taps
– Triple Lunges (Forward, Side, Reverse)
– Alternating V Ups
– Wall Sit

BOOTCAMP

EMOM X 12 (3 Rounds):
– 15 DB Push Press
– 15 DB Front Squat
– Max Burpees
– REST

2m REST

EMOM X 12 (3 Rounds):
– 20 KB Sumo Deadlift High Pull
– 10 Deck Squats
– Max Burpees
– REST

TODAY WILL BE SCORED, SCORE = TOTAL NUMBER OF BURPEES

Tuesday, Oct 9

A. Every 3 Minutes for 5 Rounds:

10 KB Deadlifts
10 KB Sumo Deadlift High Pull
10 KB Swings
10 KB Goblet Squats

(Try to go unbroken through all 40 reps)

B. For Time:
500m Run
50 Air Squats
50 Sit Ups
50 Walking Lunges

Monday, Oct 8

A. 3 Rounds:
1 Lap Waiter Walk R
1 Lap Waiter Walk L
1 Lap Run

B. 4 Rounds: 45on/15off
– DB Curl + Press
– Plank Mountain Climbers
– DB Step Ups
– Hollow Rocks

Friday, Oct 5

500m Run Buy In with Med Ball

Then…

5 Rounds Each:
10 DB Snatches
10 Wall Balls
10 Burpees

Thursday, Oct 4

SCULPT

A. 4 Rounds for Quality:
10 Tempo DB Front Squats – 3s Down, 3s Hold at Bottom
10 Alternating Bicep Curls
10 V-Ups

B. 4 Rounds: 45s Each Movement/15s Rest and Switch
– DB Fly (On Back)
– Russian Twists with 1 DB
– Side Plank (2 Full Rounds on Each Side)

BOOTCAMP

A. EMOMx10:

Odd Minute – 50 Jump Rope
Even Minute – 15 KB Deadlift

B. Every 4 Minutes for 4 Rounds:

10 Burpees
15 Kettbell Swings
20 Sit Ups

(Rest in Remainder of 4 Minute Interval, Each Round Should Feel Like a Sprint)

Tuesday, Oct 2

A. 5 Rounds: 30s Each Movement – Try and Go Unbroken Until Rest Time
– DB Push Press
– DB Front Squats
– DB Reverse Lunges
– DB Hang Power Clean
*90s Rest Between Rounds*

B. EMOM x 12:
– 20 Plank Shoulder Tas
– 15 Hollow Rocks
– 15 Hip Bridges

Monday, Oct 1

A. EMOM x 12:

Minute 1 – 2-3 Wall Walks
Minute 2 – 10 Pistol Squats (Scale to Stage or Med Ball)
Minute 3 – 8 Heavy DB Bent Over Row Each Side
*4 Times Through*

B. For Time:

100 Jump Rope Buy In
Then…
3 Rounds:
20 DB Snatch
20 Jumping Lunges
20 Push Ups
Then…
100 Jump Rope Buy Out

*15m Time Cap*

Friday, September 28

In Teams of Two, Split Reps as Needed:

20 Laps of Courtyard
150 Air Squats
100 Push Press
50 Burpees

Thursday, September 27

SCULPT

A. 4 Rounds for Quality (16m to Complete)
15 DB Bench Press
15 Pulsing Lunges Each Side with DB’s
15 Hollow Rocks

B. EMOM x 15:
– 45s Plank Knee to Elbow
– 10 Push Ups
– 45s Wall Sit

BOOTCAMP

A. 4 Rounds: 1m Each Station
– DB Walking Lunges
– Jump Rope
– Single Arm DB Snatch Alternating
– Rest

B. For Quality:
50 Hollow Rocks
50 Superman’s
50 Hip Bridges
(Break up as needed)

Tuesday, September 25

A. EMOMx10:
Odd – 10 Heavy Seated Strict Press
Even – 15 Leg Raises

B. 15m AMRAP:
50 KB Swings
50 Ab Mat Sit Ups
50 Goblet Squats
50 Alternating V Ups

*EMOM: 3 Burpees*

Monday, September 24

Technique notes:
Understanding the med ball clean
Positioning for wall ball

For time:
15-12-9-6-3
Med ball clean wall ball
Burpees
*Between every round complete 10 alternating lunge w/ball

Buy out:
Wall sit w/ball pass for everyone (you decide how many times)

Friday, September 21

For Time with a Partner:
100 Box Jumps
100 DB Thrusters
100 Slam Balls

Every 4 Minutes: 200m Run with Slam Ball, Starts with Run

Thursday, September 20

12 Rounds of Tabata at Each Station (6m), Alternate Between Movements, 1m Rest Between Stations :

1. KB Goblet Squats/Plank Jacks
2. Jumping Lunges/DB Bicep Curls
3. KB Swings/Plank Shoulder Taps
4. DB Skull Crushers/Alternating V Ups

Tuesday, September 18

A. For Time:

10-9-8-7-6-5-4-3-2-1
DB Push Press
DB Renegade Row (R+L=1)
*1 Lap of Courtyard After Each Round*

B. 12 Rounds, 20s on/10s off, Alternate Between:
Hollow Hold
Bicycle Crunches

Monday, September 17

A. EMOM x 10:
Odd Minutes: 10 DB Front Squats – HEAVY
Even Minutes: 40s Plank Hold

B. Every 4 Minutes for 5 Rounds:
20 KB Deadlifts
15 Slam Balls
10 Burpees

Rest Remaining Time, Each Round Should be a 100% Effort, Stay As Consistent As Possible Over the 5 Rounds

Friday, September 14

5 Rounds For Time, You Go, I Go:

50 Jump Rope
25 Push Press
10 DB Step Overs

Thursday, September 13

Every 5 Minutes for 5 Rounds, with a 1 Minute Break Between Each Round:

200m Run Then Max…in remaining time
Round 1 – Reverse Lunge Each Side + Curl + Press
ROund 2 – 3 Plank Jacks + Plank Up Down
Round 3 – DB Fly + Skull Crusher
Round 4 – 10 Hollow Rocks + 10 Superman
Round 5 – DB Snatches

Tuesday, September 11

9/11 Memorial WOD

3 Rounds for Time:

11 Box Jumps
11 Thrusters
11 Burpees
11 DB Squat Cleans
11 Push Ups
11 KB Swings
11 V-Ups
11 Deck Squats
11 Push Jerks

– 25m Time Cap –

Monday, September 10

A. 4 Rounds for Quality:

15 Heavy Kettlebell RDL (Two Legs)
20 Alt V Ups

B. 5 Rounds: 40s on/20s off

– Kettlebell Toe Taps
– DB Front Squats
– Speed Skaters
– DB Bench Press

Friday, September 7

For Time with a Partner:

500m Run Together
100 OH Walking Lunges
75 Burpees
50 Half Man Makers
500m Run Together

Thursday, September 6

SCULPT

Every 5 Minutes for 5 Rounds:
15 DB Front Raises
30 DB Russian Twist
15 Glute Kick Backs Each Side

Then..

Tabata 8 Rounds 20/10: Plank & Hollow Rocks, Alternating

BOOTCAMP

A. 100 DB Push Press For Time 25/15
– Each time you break, 10 Burpees –

*10m CAP*

B. SKILL DAY

4 Rounds: 45on/15off
– Pistol Squats (Scale to Stage or Use DB for Counter-balance)
– Double Under Practice
– Handstand Hold or Wall Walk Hold (Adv: Shoulder Taps in HS, Scale: Plank Shoulder Taps)
– Hollow Rocks

Tuesday, September 4

3 Minutes at Each Station: 40s on/20s off
1. Curtesy Lunges
2. Shuttle Runs
3. Seated Strict Press
4. Jump Squats
5. Push Up + Knee to Elbow
6. Slam Balls
7. Alternating V Ups
8. Burpees

Friday, August 31

6 Rounds For Time with a Partner:

50 Jump Rope
40 Mountain Climbers
30 Jumping Lunges
20 DB Thrusters
10 Burpees

Thursday, August 30

SCULPT

EMOM x 15:
– 10 DB Curl and Press
– 10 Reverse Lunges Each Leg
– 10 Alternating V Ups

3m Rest

EMOM x 15:
– 15 DB Fly (Laying Down)
– 15 Hip Bridges
– 15 Bicycle Crunches Each Side (Slow)

BOOTCAMP

For Time:

500m Run
50 SDHP
75 Sit Ups
100 KBS
500m Run

Tuesday, Aug 28

SCULPT

Every 5 Minutes for 4 Rounds:

10 DB Split Squats Each Side
20 Alternating Bicep Curls
30 Plank Shoulder Taps

EMOM x 12:
– 45s Wall Sit
– 15 Skull Crushers
– 15 Easy Riders

BOOTCAMP

EMOM x 25:
– 20 Jump Squats
– Shuttle Runs Whole Minute
– 20 Push Press
– Bicycle Crunches Whole Minute
– 20 Shoulder Taps

Monday, Aug 27

A. EMOM x 10:
– 10 Heavy Front Squats
– 5 Negative Push Ups with 5s Tempo Down

B. For Time:

100 Jump Rope
50 Plank Knee to Elbow
100 Jump Rope
50 Walking Lunges
100 Jump Rope
50 DB Snatches
100 Jump Rope

Friday, Aug 24

20m AMRAP with a Partner:
100 Jump Rope
100 Air Squats
100 DB Push Press
100 Slam Balls

Thursday, Aug 23

For Time with a Partner:

100 KBS
80 Box Jumps
60 Burpees
40 KB Goblet Squats
20 Push Ups

Wednesday, Aug 22

SCULPT

5 Rounds for Quality:
10 Single Arm DB Bent Over Row Each Side
15 Hollow Rocks

EMOM x 15:
– 15 DB Skull Crushers
– 10 DB Front Squats with 3s Pause at Bottom
– 15 Straight Leg No Arm Sit Ups

Tuesday, Aug 21

SCULPT

A. EMOM x 10:
– 10 DB Bench Press
– 10 DB Step Ups (Try not to push off the foot on the floor here, only use the foot on the step, and make them slow and controlled)

B. 4 Rounds:45 on/15 off
– Single Leg Hip Bridge (Alternate Legs Each Full Round)
– Leg Raises
– Plank Knee to Elbow
– Fire Hydrants (Alternate Legs Each Full Round)

BOOTCAMP

A. For Time:
200m Run
25 OHS w/Bar
200m Run
25 Hang Power Snatches
200m Run
25 V-Ups
200m Run
25 OH Lunges w/Bar

B. Tabata:
Single Leg Hip Bridge, Alternating Legs Each Round

Monday, Aug 20

EMOM x 20:

Odd Minute: 10 HEAVY Russian Kettlebell Swings
Even Minute: 5 Push Ups, 10 Sit Ups, 15 Squats

Friday, Aug 17

Teams of 2, 20m AMRAP:

200m Run Together
50 DB Thrusters
25 Burpees

Split Thrusters and Burpees as needed, aim for 3 Rounds.

Thursday, Aug 16

SCULPT

A. EMOM x 16:
– 12 DB Skull Crushers
– 12 Pistols to Stage
– 12 DB Front Raise
– 12 DB Sky Touch Sit Ups

B. 4 Rounds:
30s Plank
30s Shoulder Taps
30s Glute Kick Backs R
30s Glute Kick Backs L
1m Rest

BOOTCAMP

A. Handstand Hold Practice then – 3x45s Handstand Hold

B. EMOM x 30:
– 15 Slam Balls
– Walking Lunge Whole Minute
– 15 Handstand Push Ups
– Bicycle Crunches Whole Minute
– 15 Jump Squats for Height

Tuesday, Aug 14

SCULPT –

A. 4 Rounds: 45 on/15 off
– DB Bench Press
– DB Curtsey Lunges
– DB Ruddian Twists
– Alternating V Ups

B. EMOM x 8:
Odd: 45s Wall Sit
Even: 15 Crossed Arm Sit Ups

BOOTCAMP

A. For Time:

10 Burpees
30 OHS
10 Burpees
30 Sumo Deadlift High Pull
10 Burpees
30 V Ups
10 Burpees
30 Kettlebell Swings
10 Burpees

– 18m TIME CAP –

B. In Your own Time:
50 No Arm Sit Up
20 Wall Angels
50 Slow Plank Knee to Elbow

Monday, Aug 13

STRETCH & SCULPT

Upper Body Circuit twice through

15 x Bicep curl to press
15 x Tricep kick back
15 x side raise
15 x upright row
15 x Across body raise

Abs twice through

30 seconds plank
30 seconds side plank
30 seconds side plank
30 seconds hollow hold

Lower Body Circuit twice through

15 x single leg hip bridge per side
15 x single leg fire hydrant per side
15 x front raise per leg
15 x sumo squat

Complete the below twice through

30 seconds wall sit
30 seconds bird dog right arm extend
30 seconds bird dog left arm extend

BOOTCAMP

A. EMOM x 10:
– 10 Heavy Seated Strict Press
– 15 Leg Raises

B. For Time:
200 Jump Rope
150 Plank Shoulder Taps
100 Air Squats
50 DB Push Press

Friday, Aug 10

For Time with a Partner:
500m Med Ball Run
3 Rounds:
20 Wall Ball Passes
20 DB Front Squats
20 Push Ups
500m Med Ball Run

Thursday, Aug 9

SCULPT

3 Rounds (3 Minutes) At Each Station Before Moving on to Next – 40s on/20s Off, One Time Through List:

1. DB Curl and Press
2. DB Front Raise
3. DB Russian Twists
4. 3 Pulse Front Lunges (3 Pulses on Each One then Switch)
5. Supermans
6. Tricep Kick Backs
7. Straight Leg Sit Ups

BOOTCAMP

Every 4 Minutes for 5 Sets, with a 1 Minute Break Between Rounds:

Buy in: 30 Wall Balls

Then in the remaining time….

Round 1 – Max DB Snatch
Round 2 – Max Triple V Ups
Round 3 – Max Jumping Lunges
Round 4 – Max SA DB Clean and Jerk
Round 5 – Max Plank Up Downs

Tuesday, Aug 7

SCULPT –

A. 5 Rounds – 45on/15off
– Kettlebell RDL
– Leg Raises
– Pulsing Sumo Squats
– KB Upright Row

B. 12 Rounds of Tabata:
– Side Plank
– Tabletop Crunches

BOOTCAMP –

A. For Time:
50 KBS
100 Jump Rope
40 Sit Ups
100 Jump Rope
30 Box Jumps
100 Jump Rope
20 Burpees
100 Jump Rope
10 Deck Squats

16m CAP

B. 12 Rounds of Tabata:
Odd Rounds: Plank
Even Rounds: Side Plank (Switch on Every Other Round)

Monday, Aug 6

A. EMOM x 10:
– 10 Heavy Push Press (Last couple of reps should be very challenging)
– 15 Hollow Rocks

B. 3 Rounds For Time:

20 DB Walking Lunges
15 Slam Balls
10 Push Ups

*1m Rest Between Rounds*

Friday, Aug 3

With a Partner for Max Reps, 3 Times Through:

2m DB Hang Squat Cleans
30s Rest
2m Push Up + Knee to Elbow
30s Rest
2m Wall Balls
30s Rest

Thursday, Aug 2

SCULPT

8m EMOM:
– 12 KB Deadlifts
– 8 DB Front Raise + Side Raise

8m EMOM:
– 10 DB Strict Press
– 10 DB Pause Front Squats

8m EMOM:
– 10 Slow DB Step Ups
– 30 Bicycles

(2m Rest Between Each)

BOOTCAMP

3 Rounds for Time:

200m Run with Slam Ball
20 Slam Balls
200m Run
20 Ab Mat Sit Ups

-25m CAP-

Tuesday, July 31

SCULPT

5 Sets not For Time (Approx 15m):

10 Single Leg Squats to Stage Each Side
(Work on sitting back and down as slow as you can)
20 Alternating Hammer Curls

EMOMx15:
– 40s Plank Knee to Elbow
– 25s Fire Hydrant Each Side
– 15 Supermans

BOOTCAMP

A. Superset:
5×10 Seated Strict Press – Building
5×20 Weighted Alternating Lunges

(15m to Complete)

B. 30-20-10 For Time:
DB Push Jerks
Box Jumps
Alt-V Ups

15m CAP

Monday, July 30

EMOM x 12:
– 10 Burpees
– 10 Heavy Thrusters

3m Rest

EMOM x 12
– 50 Jump Rope or 30 Jumping Jacks
– 20 Alternating DB Snatches

Friday, July 27

20m AMRAP with a Partner:

30 Synchro Burpees
Then..
5 Rounds Each
10 Sumo Deadlift High Pull
10 Wall Balls
10 Push Ups
Then..
30 Synchro Workouts

Thursday, July 26

SCULPT

4 Rounds, NFT:
10 Single Leg KB RDL Each Side
10 KB Upright Row/High Pull
20s Hollow Hold

EMOM x 12:
– 12 Skull Crushers
– 12 Alternating V-Ups
– 12 Hip Bridges w/3s Hold

BOOTCAMP

A. 4 Rounds: 1m Each Station, Score = Reps
– DB Man Makers
– Sit Ups
– Jump Rope
– Rest

B. 3 Rounds NFT:
15 Band Pull Aparts
15 Hip Bridges
15 Leg Raises

Tuesday, July 24

SCULPT

4 Rounds: 45/15
– Lat Pull Over
– Med Ball Hamstring Curls
– Flutter Kicks

3 Minute Rest

4 Rounds: 45/15
– Pulsing Sumo Squat with 1 DB in Hang Position
– Med Ball Russian Twists
– Plank Heel Raises

BOOTCAMP

A. EMOM x 10:
– 15 DB Bench Press (Heavy)
– 15 Hollow Rocks

B. For Time:
100 Thrusters

*Every 3 Minutes: 200m Run, Start with Run*

Monday, July 23

Every 4 Minutes for 5 Rounds:

10 Burpees
15 Goblet Squats
20 Kettlebell Swings

Score = Slowest Round

Each Round is a Sprint

Friday, July 20

In Teams of 2:

500m Run Together
5 Rounds Each Alternating
10 DB Hang Clean and Jerks
10 Box Step Overs
500m Run Together

Thursday, July 19

SCULPT

5 Rounds for Quality:

10 DB Split Squats Each Side
15 DB Bench Press
20 Slow Sit Ups

4 Rounds: 40on/20off –
– Glute Kick Back
– Plank Shoulder Taps
– Leg Raises

BOOTCAMP

5 Rounds for Time:

100ft Walking Lunges w/Slam Ball
20 Slam Balls
100ft Bear Crawl
20 Alternating V Ups
-1m Rest Between Rounds-

(25m CAP, Time Your Own Rest)

Tuesday, July 17

SCULPT

EMOM x 15:
– 10 DB Strict Press
– 20 Hollow Rocks
– 15 DB Fly

3m Rest

EMOM x 15:
– 10 DB Side Raises
– 10 DB Front Squats w/3s Pause
– 15 Skull Crushers

BOOTCAMP

25m AMRAP:
100 Jump Rope
80 Kettlebell Swings
60 Box Jumps
40 Push Ups
20 Goblet Squats

Monday, July 16

A. EMOM x 10:
3 Deadlifts + 3 Hang Squat Cleans + 3 Push Press
(With DBs, go heavy!)

B. For Time:
200m Run
30 Thrusters
200m Run
30 Sit Ups
300m Run
30 Burpees

Friday, July 13

3 Rounds In Teams of 2:
200m Med Ball Run Each
3 Rounds:
50 Wall Balls
50 Burpees
50 DB Push Press
200m Med Ball Run Each

Thursday, July 12

SCULPT

A. 4 Sets for Quality – 18m to complete:
10 Single Arm Bent Over DB Row Each Side (Use Stage)
15 DB Bench Press
20 No Arm Sit Ups

B. 4 Rounds: 40s on/20s off
– Pulsing Sumo Squat
– Flutter Kicks
– Hip Bridge with 3s Hold at Top

BOOTCAMP

EMOM x 25:
– 15 Kettlebell Swings
– 50 Jump Rope
– 15 Goblet Squats
– 15 Box Jumps or Step Ups
– 15 Leg Raises

*Go one Kettlebell Heavier than Usual!*

Tuesday, July 10

SCULPT

A. Every 5 Minutes x 4 Rounds:
10 DB Step Ups on Each Leg
20 Alternating Hammer Curls
15 Hollow Rocks

B. 3 Rounds: 40s on/20s Off –
– Plank
– Side Plank (20s Each Side)
– Tabletop Bird Dog

BOOTCAMP

A. For Time:

30-20-10
Slam Balls
Alternating V-Ups
*200m Run After Each Round*

B. EMOM x 12:
– 30 Plank Shoulder Taps
– 30 DB Russian Twists
– 45s Wall Sit

Monday, July 9

Every 5 Minutes for 4 Rounds:

100 Jump Rope
20 Thrusters
20 Sit Ups

Rest Remainder of Time or Stop Working at 4 minutes if you are not finished.

Friday, July 6

3 Rounds: 1m Each Alternating
– Slam Balls
– Burpees
– DB Snatches
– V-Ups

Thursday, July 5

SCULPT

4 Sets Not For Time:

20 KB RDL
10 3s Negative Push Ups
30s Side Plank Each Side

4 Sets Not For Time:

20 DB Bench Press
10 3s Tempo Sumo Squats
20 Slow Mountain Climbers

BOOTCAMP

Review: KB Clean and Jerk

For Time:
200 Jump Rope
100 Kettlebell Swings
80 DB Russian Twists
60 Box Jumps
40 KB Clean and Jerk
20 Push Ups

Tuesday, July 3

SCULPT

A. Every 5 minutes for 4 Rounds:
10 Bulgarian Split Squats Each Side
20 DB Hip Bridges
20 Hollow Rocks

B. 3 Rounds: 45 on/15 off-
– Plank Shoulder Taps
– Twisting DB Sit Up
– Reverse Snow Angels on Stomach

BOOTCAMP

A. 4 Rounds in Courtyard
3 Laps Running
2 Laps DB Waiter Walk (1 Each Arm)
1 Lap Double KB Front Rack Carry

– 15m Time Cap –

B. EMOM x 12:
– 12 Burpees
– 12 Goblet Squats (or Front Rack KB)
– 12 DB Sit Ups (DB on Chest)

Monday, July 2

5 Rounds: 45s on/15s off
– Alternating DB Reverse Lunges
– Triple V Ups
– DB Push Press
– Plank Jacks

Friday, June 29

10 Rounds for Time, Alternate Rounds:
20 Toe Taps
15 KB SDHP
10 Wall Balls
5 Burpees

Thursday, June 28

SCULPT

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

– Plank Knee to Elbow
– Glute Kick Back R
– Glute Kick Back L
– Supermans
– Leg Raises
– DB Russian Twists

BOOTCAMP

10m AMRAP:
3-6-9-12-15-18 etc
DB Thrusters
Push Ups
Hollow Rocks

-3m Rest-

10m AMRAP:
3-6-9-12-15-18 etc
DB Hang Squat Cleans
Box Jumps
Sit Ups

Tuesday, June 26

SCULPT

5 Rounds: 45 on/15 off
– Wall Sit
– Heel Touch Crunches
– DB Bench Press
– Bird Dog
– Fire Hydrants
– Rest

BOOTCAMP

For Time:

50-40-30-20-10
Kettlebell Swings (Light)
Alternating V Ups
Air Squats
Plank Shoulder Taps

-25 Minute Cap-

Scale = Half Reps

Monday, June 25

Every 8 Minutes for 4 rounds:

100 Jump Rope
25 DB Push Press
25 DB Front Squats
4 Laps of Courtyard

(Should take 5-6 Minutes – Rest in Remaining Time)

Thursday, June 21

SCULPT

5 Rounds for Quality:
20 Alternating Hammer Curls
20 Plank Shoulder Taps
10 Pulsing Lunges Each Side

EMOM x 15:
– 45s Flutter Kicks
– 10 Push Up + Knee to Elbow
– 30 DB Russian Twists

BOOTCAMP

Every 4 Minutes for 4 Rounds, 1m Rest Between Rounds:
200m Med Ball Run then:
Round 1 – Max Kettlebell Swings
Round 2 – Max Med Ball Cleans
Round 3 – Max Sit Ups
Round 4 – Max Goblet Squats

Tuesday, June 19

SCULPT

A) 10 Min Amrap
-10 banded pull aparts
(3sec hold at finish)
-10 DB Step-ups
(BW if needed)
-10 Leg Raises

*focus on quality over quantity of movements.

B) 5 rds (20min) 45on 15off
-bicycle sit-up
-weighted hip bridge
-stage pistols
-seated press
-Rest

BOOTCAMP

A) 3 RFT 10 Min cap
12 Renegade Row
50 Russian Twist

B) For Time 20 Min cap
70 Flutter Kicks
60 Mt Climbers
500m run
40 Lunges
30 Alt. v-ups
20 V-ups
10 Slam Balls

Extra credit:
Every 1:30 accumulate 45 sec of planning

Monday, 18th June
*adjust reps if needed to ensure 15sec rest time

6MIN EMOM
60 JUMP ROPE
10 DB THRUSTERS

REST 3MINS

6MIN EMOM
15 BURPEES
10 DB HANG CLEAN AND JERK

REST 3MIN

6MIN EMOM
15 FRONT SQUATS
15 BENT OVER ROW

Friday, June 15

3 Rounds For Time with a Partner:

200m Med Ball Run
40 Plank Taps
30 Wall Balls
20 Burpees

Thursday, June 14

SCULPT

EMOM x 8:
– 15 Bicep Curls
– 10 Curtsey Lunges (DB Optional)

EMOM x 8:
– 15 Strict Press
– 10 Plank Knee to Opposite Elbow Each Side

EMOM x 8:
– 15 Push Ups
– 10 Slow Sit Ups

BOOTCAMP

4 Rounds – 1m Each Station
– DB Manmakers
– Jump Rope
– DB Step Ups
– Bicycles
– Rest

Tuesday, June 12

SCULPT

A. EMOM x 15:
– 10 Tempo KB RDL (Both Legs, 3s Descent, 1s Up)
– 10 DB Front Raise + Side Raise (Choose Light DB’s For This)
– 40s Flutter Kicks

B. 5 Rounds:
10 Wall Angels
10 Single Leg Hip Bridge Each Side

BOOTCAMP

A. Every 4 Minutes for 5 Rounds:
20 DB Walking Lunges (Heavy)
15 Slam Balls
10 Push Ups

B. EMOM x 8, Alternate Between:
– 45s Plank
– 20 Alternating V-Ups

Monday, June 11

A. 4 Sets:
10 L-Sit Strict Press
20 Hollow Rocks

B. For Time:
1000m Run
50 DB Thrusters
30 Burpees

Friday, June 8

25m AMRAP – Teams of 3
Parter 1: 500m Run
Partner 2&3:
30 Box Jump Overs
30 DB Snatch
30 Push Ups

Thursday, June 7

SCULPT

A. 5 Rounds: Not For Time
10 Step Ups Each Leg (Keep foot on stage)
20 Alternating Hammer Curls

B. EMOM x 15:
– 12 No Arm Sit Ups
– 12 Skull Crushers
– 12 Marching Hip Bridge

BOOTCAMP

A. 100 Kettlebell Swings

EMOM: 3-5 Burpees

B. 4 Rounds: 45on/15 off –
– Single Leg KB RDL
– Push Up + Knee to Elbow Each Side
– Hollow Rocks

Tuesday, June 5

SCULPT

A. 4 Rounds: 45 on/15 off –
– L-Seated Strict Press
– Sky Touch Crunches
– Narrow Grip Chest Press (Palms Facing Toward Each Other & DB’s Touching)
– Bird Dog

B. 8 Rounds: 30s Each, No Rest
– Weighted Wall Sit or Sumo Squat Hold
– Plank Hold

BOOTCAMP

A. For Time (16m CAP):
200m Run
50 DB Push Press
200m Run
50 DB Front Squats
200m Run
50 DB Thrusters
200m Run

B. EMOM x 9:
– 20 Alt V-Ups
– 45s Plank
– 15 Supermans

Monday, June 4

7m AMRAP:
20 Slam Balls
20 Burpees

2m Rest

7m AMRAP:
20 Slam Ball OH Lunges
20 Hollow Rocks

2m Rest

7m AMRAP:
20 Air Squats
20 Plank Shoulder Taps

Friday, June 1

A. 5×30 Wall Balls Each, Alternating

B. 3 Rounds For Time:
50ft Walking Lunges Each
50ft Bear Crawl Each
50ft Broad Jumps Each
50ft OH MB Carry Each

Thursday, May 31

SCULPT

Every 5 Minutes for 5 Rounds:
15 DB Skull Crushers
30 DB Russian Twist
15 Glute Kick Backs Each Side

Then..

Tabata 8 Rounds 20/10: Plank & Hollow Rocks, Alternating

BOOTCAMP

A. Every 3 Minutes for 5 Rounds:

10 DB Hang Power Cleans
10 DB Box Step Overs
10 Burpees

EACH ROUND SHOULD BE A SPRINT!

B. 3 Rounds:
10 Bicep Curls
10 Band Pull Aparts

Tuesday, May 29

BOOTCAMP

Bootcamp Murph – For Time:

1000m Run
100 SDHP
150 Sit Ups
200 Squats
1000m Run

SCULPT

EMOM x 15:
– 10 DB Curl and Press
– 10 Reverse Lunges Each Leg
– 10 Alternating V Ups

3m Rest

EMOM x 15:
– 15 DB Fly (Laying Down)
– 15 Hip Bridges
– 15 Bicycle Crunches Each Side (Slow)

Friday, May 25

Teams of 3, 5 Rounds Each:

100 Jump Rope
20 Goblet Squats
20 Sit Ups

Thursday, May 24

SCULPT

Every 4 Minutes for 4 Rounds Complete:
10 Heavy DB Bench Press (Heavier Than May 17)
20 Curtsey Lunges
30 Tabletop Crunches

4 Rounds: 45s Each Station
– Reverse Snow Angels on Floor
– Side Plank (2 Rounds on Each Side)
– Marching Hip Bridges
– Rest

BOOTCAMP

5 Rounds Not For Time (15m To Complete):
20 DB Walking Lunges
10 Single Arm Seated Strict Press Each Side

For Time (15m CAP):
500m Med Ball Run
50 Wall Balls
40 DB Russian Twists Each Side
30 DB Push Jerks
20 Deck Squats
10 Push Ups

Tuesday, May 22

SCULPT

5 Rounds not For Time:

12 KB High Pull (No Legs)
12 Single Leg KB RDL (6 Each Side)

5 Rounds: 40 Seconds Each –
– Plank Knee to Elbow
– Straight Leg Glute Kick Back (20s Each Side)
– Leg Raises
– Slow Negative Push Ups (Snake Back Up)
– Rest

BOOTCAMP

EMOM x 10:
– 15 DB Thrusters
– 8 Burpees (Advanced: 15 Burpees)

2m Rest

EMOM x 10:
– 15 Box Jumps or Step Ups
– 10 Renegade Rows (Push Up, Row R, Row L)

2m Rest

For Time:
100 Ab Mat Sit Ups

Monday, May 21

20m AMRAP:

10 Jump Rope
10 Air Squats
10 Kettlebell Swings
10 Alternating V Ups

*Add 10 Reps To Each Every Round*

Friday, May 18

10 Rounds Each, Alternating:

10 Sumo Deadlift High Pull
8 Box Jumps
6 Burpees

*22m CAP*

Thursday, May 17

SCULPT

4 Rounds for Quality & Weight:
15 DB Bench Press
10 DB Bent Over Row Each Side

EMOM x 16:
– 10 Reverse Lunges Each Side
– 15 Hollow Rocks
– 10 Med Ball Hamstring Curls
– 15 DB Russian Twists ES

BOOTCAMP

Every 4 Minutes for 5 Rounds, 1m Rest Between Rounds:
20 Slam Balls
15 Sit Ups
10 Jumping Lunges
Max Man Makers

Score = Number of Man Makers

Tuesday, May 15

SCULPT

A. 4 Rounds: 45on/15off
– DB Curl and Press
– Heel Touch Crunches
– DB Fly
– Alternating V Ups

B. 3 Rounds:
1m Wall Sit
1m Side Plank
1m Rest

BOOTCAMP

A. For Time:
200m Run
50 Kettlebell Swings
200m Run
50 Goblet Squats
200m Run
50 Alternating V Ups

B. 3 Rounds:
10 Reverse Snow Angels (On Ground)
45s Plank

Friday, May 11

For Time in Teams of 2:

100 Wall Balls
100 DB Snatches
100 DB Step Ups
100 DB Push Press
100 DB Front Squats

EMOM: 3 Burpees

25 Minute CAP

Thursday, May 10

Every 5 Minutes for 5 Rounds Complete:

2/3 Laps of Courtyard
30 Plank Shoulder Taps
20 Slam Balls
10 Slam Ball Deck Squats Or Sit Ups

Tuesday, May 8

SCULPT

Every 4 Minutes for 4 Rounds move through:
15 DB Bench Press
15 DB RDL
15 No Arm Sit Ups

4 Rounds, 1m Each Station:
– Wall Angels
– Plank Walk Out + 10 Shoulder Taps
– Fire Hydrants in Tabletop (30s ES)
– Rest

BOOTCAMP

EMOM x 12:
– 50 Jump Rope
– 15 DB Thrusters
– 20 Russian Twists Each Side

2m REST

EMOM x 12:
– 10 Reverse DB Lunges Each Side
– 10 Renegade Row (1 Push Up, Row R, Row L)
– 15 Box Jumps

Monday, May 7

8 Rounds for Time:
5 Goblet Squats
6 Burpees
7 Kettlebell Swings

*1m Rest Between Rounds*

5m ABS

Friday, May 4

20m AMRAP with a Partner:

20 Med Ball Chest Passes
20 Med Ball Plank Rolls
20 Med Ball Clean Rolls
20 Med Ball Partner Sit Ups
20 Toe Taps Each

Thursday, May 3

SCULPT

5 Rounds, Not For Time:
10 Single Arm Seated DB Press Each Side (Challenge yourself on weight today)
10 Reverse Lunges Each Side (Do all R first, then all L)

4 Rounds: 45s Each Station
– Plank Knee to Elbow
– Glute Kick Back (Go whole round on one side)
– DB Russian Twists
– Hip Bridge Hold
– Rest

BOOTCAMP

5 Rounds, Not For Time (12 Minutes to Work):
15 KB RDL
10-15 Push Ups

For Time:
500m Run
50 DB Thrusters
50 Alternating V Ups
500m Run

Tuesday, May 1

SCULPT

4 Rounds: 45on/15off
– Marching Hip Bridge
– Skull Crushers
– Triple V Ups

4 Rounds : 45on/15off
– Pulsing Sumo Squat
– Front Raise + Side Raise
– Standing Knees to Elbows

BOOTCAMP

A. Death By Kettlebell Swings
(Start at 6 and Go up in 2’s – 15m CAP)

B. EMOM x 16:
– 20 Kettlebell Sumo Deadlift High Pull
– 50 Jump Rope
– 20 Goblet Squats
– 45s Plank Jacks

Monday, April 30

In a 7 Minute Window:
21-15-9
DB Front Squats
Push Ups

In a 7 Minute Window:
21-15-9
DB Push Press
Jumping Lunges (2:1)

In a 7 Minute Window:
21-15-9
Burpees
Ab Mat Sit Ups

(No extra rest between only how much you have after finishing)

Friday, April 27

20m AMRAP in Teams of 3:

Partner A: 10 Wall Balls, 10 Dumbbell Snatches, 10 Jumping Lunges
Partner B: Jump Rope
Partner C: Rest

Thursday, April 26

SCULPT

EMOM x 16:
– 12 Seated Strict Press
– 20 Hollow Rocks
– 12 Push Ups
– 20 Heel Touch Crunches Each Side

4 Rounds:
45s Wall Sit
45s Wall Angels
45s Plank
45s Rest

BOOTCAMP

Skill: DB Squat Clean and Jerk

Every 4 Minutes for 5 Rounds (No Rest Between Rounds) Complete:

15 DB Squat Clean and Jerks
10 DB Step Ups
5-10 Burpees

In remaining time advanced people….1. Plank Jacks 2. Wall Sit 3. Side Plank 4. Plank Knee to Elbow 5.Reverse Plank

Advanced: Go Heavy on the Weight!

Tuesday, April 24

SCULPT

5 Rounds Not For Time:
10 Pause Front Squats (3s Pause)
20 Slow Plank Shoulder Taps

EMOM x 15:
– 12 DB Lat Pull Overs (1 DB)
– 16 Leg Raises
– 20 Alternating Bicep Hammer Curls

BOOTCAMP

A. 15m AMRAP:
10 Slam Balls
10 Slam Ball Sit Ups
1 Lap Slam Ball Run

Add 10 Reps and 1 Lap Every Round

B. 3 Rounds:
45s Flutter Kicks
45s Plank
45s OH Slam Ball Hold
45s Rest

Monday, April 23

A. Every 4 Minutes for 4 Rounds:

12 DB Bench Press
12 DB RDL
45s Plank

Go Heavy!!

B. For Time:

50 DB Snatch
100 Jump Rope
50 DB Goblet Reverse Lunges
100 Jump Rope
50 DB Twisting Sit Up

Friday, April 20

20m AMRAP with a Partner:

500m KB Farmers Carry
100 Mountain Climbers
80 DB Thrusters
60 Box Jumps
40 Alternating V-Ups/Deck Squats
20 Push Ups

Thursday, April 19

SCULPT:

Every 3 Minutes for 4 Rounds Complete:
10 SA KB/DB Row Each Side (Go Heavy on This!)
10 DB Split Squats Each Side

5 Rounds: 30s Each Movement, No Rest Between Movements Only at the End –
– Straight Leg/No Arm Sit Ups
– Hip Bridges
– Flutter Kicks
– Skull Crushers (using 1 db)
– DB Russian Twist
– Rest

BOOTCAMP

Skill: Slam Balls

EMOM x 20:
– 12/20 Slam Balls
– 6/12 Burpees (Extra Advanced: Burpee Tuck Jump)
– 30/60 Toe Taps on Slam Ball
– 12/20 Slam Ball Sit Ups

Beginner/Advanced

Tuesday, April 17

SCULPT

5 Rounds, Not For Time:
10 Step Ups with Straight Leg Kickback Each Side
10 DB Chest Fly

4 Rounds: 45 on/15 off –
– Banded Spidermans (Full Round On Each Side)
– DB Narrow Press
– Psoas March
– Triple V Ups

BOOTCAMP

Skill: Kettlebell Swing

20m AMRAP:

25 MB Russian Twists
20 Shoulder Taps
15 Lunges (Adv: Goblet Lunges)
100m MB Run (Adv: 200m Run)

EMOM – 10 Kettlebell Swings

Monday April 16th

New: Air Squat, Front Squat, Thrusters

Advanced: 5×10 Heavy Front Squats with 90s Rest Between Sets

4 Rounds: 45s on/15s off

– Air Squats or Jump Squats
– Jump Rope
– Push Press
– Plank or Plank Up Downs

Friday, April 13

10 Rounds For Time in Teams of Two – You Go, I Go:

50 Jump Rope
10 DB Step Ups
10 Single Arm Clean and Jerks

Resting Partner Holds Heavy Med Ball or Kettlebell

Thursday, April 12

SCULPT

5 Rounds Not For Time:
15 Kettlebell RDL
15 Hollow Rocks

4 Rounds: 45s on/45s off:
– Plank Shoulder Taps
– Triple Lunges (Forward, Side, Reverse)
– Alternating V Ups
– Wall Sit

BOOTCAMP

EMOM X 12 (3 Rounds):
– 20 Kettlebell Swings
– 20 Alternating V-Ups
– Max Burpees
– REST

2m REST

EMOM X 12 (3 Rounds):
– 20 KB Sumo Deadlift High Pull
– 10 Deck Squats
– Max Burpees
– REST

TODAY WILL BE SCORED, SCORE = TOTAL NUMBER OF BURPEES

Tuesday, April 10

SCULPT

Every 4 Minutes x 4:
20 Band Pull Aparts
10 Bent Over Row Each Side (Use one knee on stage)
10 Slow Negative Push Ups (Then snake up if you can’t push back up)

Tabata 8 Rnds – 20/10, Alternate Between Movements
– Side Plank/Bird Dog Hold
– Hip Bridge Hold/Flutter Kicks
– Easy Riders/Heel Touch Crunches

BOOTCAMP:

A. 20m AMRAP:

50 DB Thrusters
200m Run
50 Ab Mat Sit Ups
200m Run
50 Slam Balls
200m Run

Newer People Aim for 1 Round, OG’s Aim for 2 Rounds

B. Tabata: Side Plank

Monday, April 9

A. EMOM x 10:
– 10 Heavy DB Bench Press
– 10 Heavy Front Squats

B. 4 Rounds: 45 on/15 off
– Overhead Squats with Barbell
– Lateral Hops Over Barbell
– Sky Touch Sit Ups with Barbell
– Jump Rope

Friday, April 6

Teams of 3 – 22m AMRAP:

Partner A: 200m Run (Ball Optional)
Partner B and C, You Go I Go:
10 Burpees
10 DB Thrusters
10 Box Jumps

Thursday, April 5

SCULPT

5 Rounds NFT (15m to Complete):
20 DB Walking Lunges
20 Alternating Bicep Curls

EMOM x 16:
– 10 Seated Strict Press (Legs in L-Sit)
– 30 DB Russian Twists
– 10 Hip Bridges with 3s Hold at Top of Each
– 30 Bicycle Crunches

BOOTCAMP

Every 5 Minutes for 5 Rounds, with a 1 Minute Rest Between Rounds:
20 Slam Balls
20 Alternating Lunges (DB’s Optional)
20 DB Snatches

In remaining time:
Round 1 – Plank Up Downs
Round 2 – Side Plank R
Round 3 – Side Plank L
Round 4 – Plank Shoulder Taps
Round 5 – Plank Jacks

(Try and complete movements as fast as possible each round)

Tuesday, April 3

SCULPT

5 Rounds NFT (15m to Complete):
10 Single Leg KB RDL Each Side
10 KB Tempo High Pull (3s Pause at Top)

EMOM x 16:
– 10 Slow Squats with KB
– 40s Plank
– 10 Curtsey Lunges (KB Optional)
– 40s Superman’s

BOOTCAMP

A. For Time:

500m Run
50 Kettlebell Swings
10 Wall Walks or 20 Push Ups
50 Goblet Squats
500m Run

16m TIME CAP

B. 7m AMRAP:
20 Superman’s
20 Alternating V Ups
20 Single Arm Bent Over Row w/KB (10 ES)

Monday, April 2

Fight Gone Bad – FitClub Style!

Three rounds of 1 min per station:
Wall-ball
KB Sumo deadlift high-pull
Box Jump
DB Push-press
Jump Rope
REST

Then at your own pace, in 5mins:
30 hollow rocks
30 plank knee to elbow
30 sec wall sit

Friday, March 30

AMRAP 20MIN TEAM SLAM BALL WOD

2 lap run together w/ball
60 DB push jerk
60 partner plank hi5
60 slam balls
60 sec hollow hold together

Thursday, March 29

10min time cap to complete 4 rounds of:
10x bent over DB row
10x DB front squats

15min time cap for the chipper WOD
120 walking lunges w/1x DB
100 jump rope
80 weighted crunches
60 DB snatches (alternating)
40 air squats
20 laying DB pullover

Tuesday, March 27

EMOM for 10mins
A: 10 stiff leg single KB deadlift
B: Wall walk into HS hold 30seconds

8 RFT 15min time cap
4 HSPU
8 Med ball clean
12 Russian twists w/med ball

If you finish before the time cap: Wall sit w/med ball

-SCULPT-
In TEN mins complete the below circuit THREE times:

1. 10x Single arm KB bent over row (per side – use stage or chair for stability)
2. 10x KB front raise
3. 30sec waiters walk per side

Then complete the below TABATA rounds

1. Hollow hold / Bicycle
2. Single leg hip bridge / side plank
3. KB goblet squats / controlled squat thrusts
4. Wall sit / lunges
5. Crunches / alt v-ups

Monday, March 26

7min AMRAPs (3mins rest between each AMRAP)

1. 21-15-9
Single arm Russian KB swings (complete BOTH arms before moving on)
Goblet squats
*10 Burpees between each set

2. 21-15-9
Single arm KB push press (complete BOTH arms before moving on)
V-ups
*10 burpees between each set

3. 21-15-9
KB SDHP
Push ups
*10 Burpees between each set

Friday, March 23

20m AMRAP a Partner:

100 DB Thrusters
100 MB Chest Pass
100 Box Jump Overs
AMRAP Manmakers in Remaining Time

Thursday, March 22

Every 8 Minutes for 3 Rounds Complete:

20 Shuttle Runs (One way is 1)
10 DB Snatches
1 Waiter Walk Shuttle Each Side
10 Push Ups
4 Laps Walking Lunges

Optional: Hold Plank for Remaining Time

Tuesday, March 20

SCULPT

Equipment: Light DBs

12 Rounds of 20on/10off at Each Station Alternating between two movements, 1m Rest Between Tabatas:

– Pulsing Sumo Squat with 1 DB/DB in and out in front Raise Position
– Rotating Side Plank/Kneeling Tricep Kickbacks
– Alternating Lunges/Strict Press
– Skull Crushers/Heel Touch Crunches

BOOTCAMP

A. 5 Rounds: 45 on/15 off
– DB Hang Squat Clean and Jerks
– Jump Rope
– DB Step Ups
– Plank Lateral Hops

Monday, March 19

A. For Time:
10 Burpees
30 OHS
10 Burpees
30 Sumo Deadlift High Pull
10 Burpees
30 V Ups
10 Burpees
30 Kettlebell Swings
10 Burpees

– 18m TIME CAP –

B. In Your own Time:
50 No Arm Sit Up
20 Wall Angels
50 Slow Plank Knee to Elbow

Thursday, March 15

A. EMOM x 10 Alternating:
– 15 Kettlebell Deadlifts
– 15 Seated L-Sit Strict Press

B. 4 Rounds: 45on/15off
– Jump Rope
– DB Hang Squat Cleans
– Bicycles

Tuesday, March 13

SCULPT

8m EMOM:
– 12 KB Deadlifts
– 8 DB Front Raise + Side Raise

8m EMOM:
– 15 Bicep Curls
– 15 DB Front Squats

8m EMOM:
– 10 DB Step Ups
– 30 Bicycles

(2m Rest Between Each)

BOOTCAMP

A. 3 Rounds for Time:

200m Run with Slam Ball
20 Slam Balls
200m Run
20 Ab Mat Sit Ups

– 20m Time Cap –

B. 3 Rounds:
1m Plank
1m Side Plank (30 Each Side)
20s Hollow Hold
40s Rest

Monday, March 12

Each workout in an 8 Minute Window, remaining time is rest:

1. 21-15-9
DB Push Press
DB Front Squat
Alternating V Ups

2. 21-15-9
DB Lunges
Alternating DB Curls
Plank Knee to Elbow

3. 21-15-9
Alternating DB Snatches
Jump Squats
Push Ups

Friday, March 9

10m AMRAP with a Partner:
21 Wall Balls
15 Sit Ups
9 KB Sumo Deadlift High Pull

10m AMRAP with a Partner:
21 DB Thrusters
15 Plank Up Downs
9 Burpees

Thursday, March 8

Every 10 Minutes for 30 Minutes:

100 Jump Rope
12 Burpee Box Jump Overs (or Box Jumps)
20 DB Snatches
12 V Ups
100 Jump Rope

Tuesday March 6

SCULPT

A. EMOM x 16:
– 12 DB Strict Press
– 12 Sumo Squats
– 12 DB Side Raises
– 12 Alternating V Ups

B. 4 Rounds:
30s Plank
30s Shoulder Taps
30s Glute Kick Backs R
30s Glute Kick Backs L
1m Rest

BOOTCAMP

A. For Time:

500m Run
50 Slam Balls
50 Push Ups
50 Kettlebell Swings
500m Run

(Beginners scale to 200m Run or Walk)

B. Tabata Side Planks

20m CAP

Monday, March 5

8m AMRAP:
10 DB Push Press
50 Jump Rope

2m Rest

8m AMRAP:
10 Overhead Squats with Bar
10 Lateral Burpees over Barbell

2m Rest

4 Rounds:
45s Handstand Hold
30s Rest
20 Hollow Rocks
30s Rest

Friday, March 2

For Time with a Partner:
100 Alternating DB Snatches
80 MB Box Step Overs
60 DB Overhead Squats
40 Wall Ball Throws
20 Man Makers

22m CAP

Thursday, February 28

4 Rounds for Time:

20 DB Hang Squat Cleans
20 Burpees
20 DB Push Press
20 Alternating V Ups

*1m Rest Between Rounds – Time your own rest*

25 MIN TIME CAP

Tuesday, February 27

SCULPT –

15 Minutes to Complete 4 Rounds of:

10 Bulgarian Split Squats Each Side
20 Hollow Rocks
(Rest about 1 Minute Between Sets)

4 Rounds: 1m Each Station –
– Narrow DB Press + DB Fly
– Leg Raises
– Side Plank (30s Each Side)
– Rest

BOOTCAMP –

Every 4 Minutes for 5 Sets, with a 1 Minute Break Between Rounds:

Buy in: 100 Jump Rope + 20 Wall Balls

Then in the remaining time….

Round 1 – Max Kettlebell Swings
Round 2 – Max Triple V Ups
Round 3 – Max Jumping Lunges
Round 4 – Max SA Kettlebell Clean and Jerk
Round 5 – Max Plank Up Downs

Monday, February 26

A. 3 Rounds:
200m Med Ball Run
100m Waiters Walk
200m Run
*1m Rest*

B. 4 Rounds: 45s Each
– Rotating Slam Balls
– Devils Press
– Diagonal Crunches
– Renegade Rows

Friday, February 23

22m AMRAP with a Partner:

100 Wall Balls
100 Burpees
100 Kettlebell Swings
100 Wall Ball Plank Rolls

Split Reps as Needed

Thursday, February 22

A. 4 Rounds: 45on/15 off:

– DB Squat Clean Thrusters
– Plank Jacks
– Single Arm DB OH Lunges
– DB Box Step Overs or Step Ups
– Bicycle Crunches (Advanced – Hollow Rocks)

Tuesday, February 20

SCULPT

EMOM x 12:
– 15 DB Bench Press (Go heavier)
– 40s Pulsing Sumo Squats with 1 DB
– 30 Russian Twists

2m Rest

EMOM x 12:
– 15 DB RDL
– 10 Side to Side Lunges (Move Slowly)
– 10 Crossed Arm Staight Leg Sit Ups

BOOTCAMP

For Time:

500m Run
200 Jump Rope
Then….10 Rounds:
5 Push Ups
10 Alt V Ups
15 Air Squats

*25m CAP*

Monday, February 19

A. EMOM x 10:
– 20 Kettlebell Swings
– 10 Burpees

2m Break

B. EMOM x 10:
– 20 Kettlebell Sumo Deadlift High Pull
– 20 Jumping Lunges

2m Break

C. For Time:
100 Ab Mat Sit Ups

Friday, February 15

22m AMRAP with a Partner Relay Style:

50ft OH Walking Lunges, 10 Snatches
50ft Broad Jumps, 10 Push Ups
50ft Bear Crawl, 10 V Ups
50ft Front Rack Carry, 10 KB Deadlifts

Partner Holds:
Goblet Hold
Plank
Deadlift Hold
Wall Sit Hold

Thursday, February 15

Every 5 Minutes for 5 Rounds:

200m Run
15 Box Jumps (Adv: Box Jump Overs)
15 DB Push Press
15 DB Sit Ups

Rest Remainder of 5 Minute Interval

Tuesday, February 13

SCULPT –

A. 4 Rounds: 45 on/15 off
– DB Hammer Curls
– DB Curtsey Lunges
– Seated DB Press
– Alternating V Ups

B. EMOM x 8:
Odd: 45s Wall Sit
Even: 15 Crossed Arm Sit Ups

BOOTCAMP –

A. 15m AMRAP:
50 Slam Balls
50 Walking Lunges
50 Alternating V-Ups

*EMOM: 3 Burpees for Advanced, 2 for Intermmediate, 1 for Beginner

B. 4 Sets:
30s Side Plank Each Side
5 Slow Push Ups – 5s Down

Monday, February 12

A. For Time:

10-9-8-7-6-5-4-3-2-1
DB Front Squats (Go Heavy!)
Renegade Row (Push Up, Row R, Row L = 1)
*30 Jump Rope After Each Round*

– 20m CAP –

B. EMOM x 8:
Odd: 20 Hollow Rocks
Even: 40 DB Russian Twists

Friday, February 9

20m AMRAP with a Partner:

500m Med Ball Run
40 DB Hang Squat Cleans
30 MB Passes
20 DB Push Press
10 MB Plank Rolls

Thursday, Feb 8

2 Rounds Through –

5m AMRAP:
10 DB Snatches
10 Jumping Lunges

1m Rest

5m AMRAP:
10 SA DB Thrusters (Switch Arms Each Round)
10 Alternating V Ups

1m Rest

5m AMRAP:
10 Slam Balls
10 Deck Squats

*Advanced Athletes Aim for around 5 Rounds on each AMRAP*

Tuesday, Feb 6

SCULPT-

A. 4 Rounds Not for Time:
15 Kettlebell Sumo Deadlift (Go Heavier)
15 DB Front Raise + Side Raise

B. EMOM x 15:
– 20 Slow Plank Shoulder Taps
– 10 Bird Dog w/2s Hold Each One
– 30s Glute Kick Back Each Side

BOOTCAMP-

A. 5 Minutes Double Under Practice

B.5 Rounds for Time:

25 Double Unders
20 Kettlebell Swings
15 Burpees
10 Box Jump Overs
5 Push Ups

*1m Timed Rest Between Rounds*

Monday, Feb 5

A. Handstand Hold Practice then – 3x45s Handstand Hold

B. EMOM x 30:
– 15 Slam Balls
– Walking Lunge Whole Minute
– 15 Handstand Push Ups
– Bicycle Crunches Whole Minute
– 15 Jump Squats for Height

Friday, Feb 3

3 Rounds: 1m on/1m off with a Partner
– DB Box Step Overs
– Burpees
– DB Snatches
– Plank Push Up + Knee to Elbow

Thursday, Feb 1

Every 4 Minutes for 5 Rounds, 1m Rest Between Rounds:

100 Jump Rope
20 Wall Balls
10 DB Man Makers
Hold Plank for Remainder of 4 Minutes

Tuesday, Jan 30

SCULPT

4 Rounds: 45s Each Station
– Standing Knee to Elbow
– Pulsing Lunges w/DB’s (Full Round on Each Leg)
– Bent Over DB Row (Standing – Both Arms)
– Rest

3m Rest

4 Rounds: 45s Each Station
– DB Bench Press
– Heel Touch Crunches
– Hip Bridge hold on Stage (Straight Legs)
– Rest

BOOTCAMP

A. For Time (18m CAP):

30-20-10
Alternating Pistols (Scale to Stage)
Kettlebell Sumo Deadlift High Pull
Alternating V-Ups

B. 4 Sets:
10 Wall Angels
15 Supermans
45s Plank

Monday, Jan 29

10m AMRAP:
10 DB Snatches
10 V Ups
200m Run

2m Rest

10m AMRAP:
10 DB Hang Squat Cleans
30 Plank Shoulder Taps
200m Run

Friday, Jan 26

22m AMRAP with a Partner:
50 Mountain Climbers
40 Toe Taps on Slam Ball
30 DB Push Press
20 Slam Balls
10 Box Jump Overs

Thursday, Jan 25

A. For Time:
100 Air Squats
80 Kettlebell Swings
60 Sit Ups
40 Burpees
20 Push Ups

B. 3 Rounds:
1m Plank
1m Squat Hold with KB
1m Hip Bridges

Tuesday, Jan 23

SCULPT –

5 Sets not For Time (Approx 15m):

10 Single Leg Squats to Stage Each Side
(Work on sitting back and down as slow as you can)
10 Kettlebell Upright Row (High Pull)

EMOMx15:
– 40s Plank
– 15 Sumo Squats with KB in Hang Position
– 15 Leg Raises

BOOTCAMP –

4 Rounds: 45s on/15s off –
– Box Jumps
– DB Curl + Press
– DB Box Step Overs
– DB Man Makers
– Sky Touch Sit Ups

Monday, Jan 22

A. EMOM x 12 (4x Through):
– 12 Heavy DB Snatches
– Jump Rope Whole Minute
– 12 Handstand Push Ups

3m Rest

EMOM x 12 (4x Through):
– 12 Single Arm Heavy DB Thrusters (Stay on same arm for whole round)
– Jump Rope Whole Minute
– 12 Push Up + Knee to Elbow Each Side

Friday, Jan 19

With a Partner for Time:

100 Wall Balls
100 Plank Wall Ball Rolls
100 DB Front Squats
100 Hollow Rocks

EMOM everyone does 1-3 Burpees

Thursday, Jan 18

7m AMRAP:
Overhead Squats
Push Ups

2m Rest

7m AMRAP:
Slam Balls
Walking Lunges (2:1)

2m Rest

7m AMRAP:
Med Ball Cleans (With Slam Ball)
Shoulder Taps (2:1)

Rep Scheme on Each: 3, 3, 6, 6, 9, 9 etc

Tuesday, Jan 16

SCULPT

6 Rounds Through – 30s Each Station, No Transition Time:
– Seated Strict Press
– Leg Raises
– Hip Bridges
– Russian Twists with 1 DB
– DB Fly
– Rest

BOOTCAMP

A. 10 Rounds for Time:

15 Air Squats
10 DB Push Press
5 Burpees

*20m Time CAP*

B. 1 Time Through:
50 Alt V-Ups
50 Leg Raises
50 DB Russian Twists (2:1)

Monday, Jan 15

A. 50-40-30-20-10
Kettlebell Swings
Ab Mat Sit Ups
200m Run After Every Round

B. EMOM x 8:
– 15 Supermans
– 15 Hip Bridges

Friday, Jan 12

12m AMRAP with a Partner:

15 Wall Balls
20 OH Walking Lunges
10 Burpees

2m Rest

12m AMRAP with a Partner:

15 Med Ball Cleans
10 Snatches
50 Jump Rope

Thursday,  Jan 11

EMOM x 12:
– 12 Heavy Thrusters (Go one weight up from usual weight)
– 14 Kettlebell Sumo Deadlift High Pull
– 16 Hollow Rocks

3m Rest

EMOM x 12:
– 12 Heavy Kettlebell Swings (Go one weight up from usual weight)
– 14 Alternating V Ups
– 16 Air Squats

Tuesday, Jan 9

Every 3 Minutes for 7 Rounds –

100 Jump Rope then…
Round 1 – Max DB Snatches
Round 2 – Max Slam Ball Sit Ups
Round 3 – Max Jumping Lunges
Round 4 – Max Plank Knees to Elbows
Round 5 – Max SA DB OH Squat
Round 6 – Max Slam Balls
Round 7 – Max Russian Twists with Slam Ball

Add up total reps!

Monday, Jan 8

5 Rounds for Time:
25 DB Push Press
20 Air Squats
15 V-Ups
10 Burpees
5 Handstand Push Ups

*1m Rest – Time Your Own Rest*

25 MIN CAP

Friday, Jan 5

4 Rounds Each with a Partner – You Go I Go:

10 DB Front Squats
10 Push Ups
10 Lateral Burpees Over Hurdle
200m Run Together

25m Time Cap

Thursday, Jan 4

Welcome to 2018!

EMOM x 30:
– 10 Kettlebell Swings
– 12 Slam Balls
– 10 KB SDHP
– 12 Sit Ups
– 10 Box Jumps

Friday, December 29

20m AMRAP with teams of 3 – Follow the leader style:

20 Slam Balls
20 Kettlebell Swings
20 Lunges
20 Sprawls

Thursday, December 28

A. EMOM x 15:
– 5 Heavy Squat Clean Thrusters
– 10 Strict Handstand Push Ups
– 15 Wall Balls

B. For Time:
100 Jump Rope
50 Sit Ups
100 Jump Rope
50 Alt V Ups
100 Jump Rope
50 Plank Knees to Elbows

Friday, December 22

12 Days of Christmas!

1 Man Maker
2 Push Ups
3 Burpees
4 Jumping Lunges
5 Kettlebell Swings
6 Goblet Squats
7 Hollow Rocks
8 Speed Skaters
9 Wall Balls
10 KB Sumo Deadlift High Pull
11 V Ups
12 DB Alternating Snatches

*40 Minute CAP*

Thursday, December 21

A. For Time:
30-20-10
Slam Balls
DB Box Step Overs (Heavy!)

B. 4 Rounds: 45 on/15 off:
– Hip Bridges
– Negative Push Ups (Slowly Down, Explosive Up)
– Plank

Tuesday, December 19

BOOTCAMP:

A. EMOM x 20:
– 15 DB Push Press
– 8-12 Burpees (Adv: Add Tuck Jump at the Top of Each)
– 200m Run
– Rest

B. 100 Alternating V Ups

SCULPT

A. 5 Sets not For Time:
15 Heavy DB Bench Press
15 Hollow Rocks

B. 3 Rounds: 1m Each
– DB Curl + Press (Use 1 Heavy DB)
– Single Leg RDL (With both Heavy DB’s)
– DB Sit Ups or Crunches (DB on Chest)
– Pulsing Hip Bridge
– Rest

Monday, December 18

A. 3 Rounds:

10 DB Snatches (R)
10 SA DB OH Walking Lunges (R)
10 Box Jumps
10 DB Snatches (L)
10 SA DB OH Walking Lunges (L)
10 Box Jumps

*16m CAP*

B. EMOMx10:

Odd – 20 Sit Ups
Even – 20s Hollow Hold

Friday, December 15

12m AMRAP with a Partner, Alternate Movements:
5 Burpees
10 DB Snatches
50ft Walking Lunges

2m REST

12m AMRAP with a Partner, Alternate Movements:
5 Deck Squats
10 Thrusters
15 Ab Mat Sit Ups

Thursday, December 14

Every 7 Minutes for 5 Rounds:

200m Run
15 DB Front Squats
15 Push Ups
200m Run

Tuesday, December 12

BOOTCAMP –

A. Superset:
5×10 Seated Strict Press – Building
5×20 Weighted Alternating Lunges

(15m to Complete)

B. 30-20-10 For Time:
DB Push Jerks
Jump Squats
Alt-V Ups

15m CAP

SCULPT –

A. 5 Rounds – 45on/15off
– Kettlebell RDL
– Leg Raises
– Pulsing Sumo Squats
– KB Upright Row

B. 12 Rounds of Tabata:
– Side Plank
– Tabletop Crunches

Monday, December 11

A. For Time:
50 Slam Balls
100 Jump Rope
40 Slam Ball Sit Ups
100 Jump Rope
30 Box Jumps
100 Jump Rope
20 Burpees
100 Jump Rope
10 Deck Squats

16m CAP

B. 12 Rounds of Tabata:
Odd Rounds: Plank
Even Rounds: Hollow Rock

Friday, December 8

5 Rounds for Time with a Partner:

10 DB Box Step Overs Each – Partner Holds DB OH Hold
50 Shoulder Taps Each – Partner Holds Plank
10 Goblet Squats Each – Partner Holds Goblet Hold
50 Jump Rope Each – Partner Holds Squat

– 25m CAP –

Thursday, December 7

A. For Time:
500m Run
500m Farmers Carey
500m Run

A. EMOM x 16:
– 10 Heavy Thrusters
– 15 Push Ups
– 20 KB Deadlifts
– 25 Lateral Hurdle Hops

Tuesday, December 5

Bootcamp –

Every 5 Minutes for 5 Rounds:
200m Run
15 Heavy Russian Kettlebell Swings
10 Box Jumps

Round 1 – Max Plank Hold in Remaining Time
Round 2 – Max Sit Ups in Remaining Time
Round 3 – Max Leg Raises in Remaining Time
Round 4 – Max Alt V Ups in Remaining Time
Round 5 – Max Bicycles in Remaining Time

Sculpt –

5 Rounds: 40s Each straight through, rest at the last station –
– Slow Shoulder Taps in Plank
– Slow Negative Push Ups
– Alternating DB Curls from Kneeling Position
– DB Strict Press from Kneeling Position
– Bicycles
– Flutter Kicks
– Rest

Monday, December 4

A. 100 DB Push Press For Time 25/15
– Each time you break, 10 Burpees –

*10m CAP*

B. SKILL DAY

4 Rounds: 45on/15off
– Pistol Squats (Scale to Stage or Use DB for Counter-balance)
– Double Under Practice
– Handstand Hold or Wall Walk Hold (Adv: Shoulder Taps in HS, Scale: Plank Shoulder Taps)
– Hollow Rocks

Friday, December 1

Teams of 3!

25m AMRAP:
Partner 1 – 200m Run
Partner 2 and 3 working on:

125 Kettlebell Swings
100 Wall Balls
75 Box Jumps
50 Kettlebell Clean and Jerks
25 Push Ups

Thursday, November 30

A. Death By DB Thruster (25/15)

Start at 2 Reps and add 2 Reps Every Minute – 15m CAP

B. For Time:
5 Laps of Courtyard
1m Plank
4 Laps of Courtyard
1m Plank
3 Laps of Courtyard
1m Plank
2 Laps of Courtyard
1m Plank
1 Lap of Courtyard
1m Plank

Tuesday, November 28

BOOTCAMP –

For Time:

100 Air Squats
100 DB Push Press
100 Lateral Jumps Over Hurdle
100 Russian Twists with DB

*EMOM 3 Push Ups*

24M CAP

If you finish early:
3 Rounds –
15 Hip Bridges
15 Supermans
15 Hollow Rocks

SCULPT –

5 Rounds, Not For Time:

10 Single Arm DB Row Each Side Using Stage (Go Heavier than Usual)
10 Tempo Goblet Squats with DB (3s Down, 3s Pause, 1s Up)

4 Rounds: 45s Each Station –
– DB Bench Press
– Hip Bridge Hold (Adv: Alternate Lifting One Foot Off The Ground)
– Pull Over with One DB
– Sky Touch Crunches with One DB
– Rest

Monday, November 27

BOOTCAMP

2 Rounds Through:

4m AMRAP: 10 Kettlebell Swings, 10 Burpees

4m AMRAP: 10 Goblet Squats, 50 Jump Rope

4m AMRAP: 10 Kettlebell Sumo Deadlift High Pull, 10 Alternating V Ups

*1 Minute Rest Between Each AMRAP*

SCULPT

3 Rounds (3 Minutes) At Each Station Before Moving on to Next – 40s on/20s Off, One Time Through List:

1. DB Curl and Press
2. Sumo Squat with 1 DB Front Raise
3. DB Russian Twists
4. 3 Pulse Front Lunges (3 Pulses on Each One then Switch)
5. Supermans
6. Tricep Kick Backs
7. Straight Leg Sit Ups

Tuesday, Nov 21

BOOTCAMP

A. For Time with a Partner, Split Reps as Needed:

500m Slam Ball Run Together
100 Slam Balls
80 Slam Ball Walking Lunges
60 Slam Ball Sit Ups
40 Push Ups
20 Burpees

20 MINUTE CAP!

B. 4 Rounds Together as a Class:
30s Plank
30s Front Raise Hold
30s Sumo Squat Hold
30s Rest

SCULPT

5 Rounds not for Time:
10 Seated DB Strict Press
10 Single Leg Squats to Stage (Try and go down as slow as possible)

4 Rounds: 45on/15off –
– DB Sumo Squats
– Shoulder Taps
– DB Fly
– Bicycle Crunches

Monday, Nov 20

A. 5 Rounds: 45on/15off
– Alternating DB Snatch
– Jump Rope
– Single Arm DB Thrusters
– Plank Knees to Elbows + Sprawl

B. 3 Rounds:
30s Hollow Rocks
30s Supermans
30s Rotating Side Plank
30s Rest

Friday, Nov 17

12m AMRAP with a Partner:
10 Double KB Deadlifts
10 Lateral Burpees over Hurdle

Rest 3 Minutes

12m AMRAP:
10 Wall Balls
10 Russian KBS

Thursday, Nov 15

A. EMOM x 16:
– 15 DB Push Press (25/15)
– 10-15 Box Jumps
– 15 Sit Ups (Adv: Add Weight to Chest)
– 45s Wall Sit

B. Death By: Manmakers (No Push Up – Row R, Row L, Squat Clean Thruster)

Start at 1 minute 1, Add one every minute until you can’t complete anymore.

When Done, hold 30s on/30/ off Plank until everyone is done.

Tuesday, Nov 14

BOOTCAMP:

Each Station is 4m, once you complete the work at that station, rest until the start of the next 4m –

Station 1: 20 Goblet Squats, 20 Air Squats, 10 Burpees

Station 2: 10 Push Ups, 15 DB Bench Press, 20 Slam Balls

Station 3: 20 Russian Twists, 20 Shoulder Taps, 20 KB Deadlifts

Go through each station 3 times each!

SCULPT:

4 Rounds: 45on/15off –

– Three Pulse Squats
– Alternating Bicep Curls
– Slow Shoulder Taps
– Triple Lunges (Front, Side, Back)
– DB Reverse Fly (Standing, Bent Over)

Monday, Nov 13

A. 5 Rounds of Each: 30s on/30s off – No Rest on 30s on!
– DB Thrusters
– Deck Squats
– Jumping Lunges
– Mountain Climbers

B: For Time:
50 Alternating V Ups
50 Straight Leg No Arm Sit Ups No
50 Leg Raises
50 Regular Sit Ups

Friday, November 10

10 Rounds Alternating with a Partner:

10 Kettlebell Swings
10 Box Jump Overs
10 Push Ups
10 Slam Balls

Thursday, November 9

A. 5×15 Strict Press – Increasing in weight each set

Between Each Set: 10 Pistols or Pistols to Stage

B: 4 Rounds: 45s on/15s Off
– Jump Rope
– DB Hang Power Clean + Jerk
– Jump Squats
– DB Renegade Rows

Tuesday, November 7

Bootcamp –

A. For Time:

500m Run
40 KB SDHP
30 Walking Lunges
20 Burpees
10 Push Ups
20 Burpees
30 Walking Lunges
40 KB SDHP
500m Run

B. If done early:
5 Round: 15 Hollow Rocks + 15 Hip Bridges

Sculpt –

A. 5 Sets:
50ft DB Waiters Walk Each Side
15 Hollow Rocks

B. Tabata Each Movement:
– Narrow Press + DB Fly
– Plank with One Leg 1 Inch from Floor (switch leg each round)
– Pulsing Lunges (Switch Leg each Round)
– Front Raise Hold (with one or 2 DB’s)

Monday, November 6

Every 4 Minutes for 5 Rounds:

10 Hang Power Snatch
10 Overhead Squats
10 Overhead Lunges
Max AbMat Sit Ups in Remaining Time

Score = No. of Sit Ups

Friday, November 3

6 Rounds with a Partner:

50 Jump Rope
40 Shoulder Taps
30 DB Push Press
20 Wall Balls
10 DB Snatches

Thursday, November 3

A. For Time:

5-4-3-2-1
Laps of Courtyard
50-40-30-20-10
Alternating V-Ups
25-20-15-10-5
DB Thrusters (25/15)

B. Tabata 20/10 – 12 Rounds Alternating Between:

Handstand Hold or Pike Push Up Hold
Hollow HoldTue12