We will be holding Bootcamp classes at 8am and 9am only, In the event of rain, class will be inside.
We hope you all enjoy a safe and healthy Thanksgiving with your loved ones.
BOOTCAMP
For time with a partner:
200 Double under buy in or 300 Singles
120 Air Squats
100 DB Push press
80 DB Hang squat clean
60 DB Burpees
200 Double under Cash out or 300 Singles
*30 min time cap
+
Core finisher :
Coach’s choice =)
WORKOUT
Warm-up
10 X band side steps L/R
10 banded strict press
10 goblet squats
10 goblet reverse lunges L/R
x 2 rounds
then:
A. 1 Squat Clean + 1 Front squat + 1 Hang Squat clean + 1 Front squat every 90 sec x 7 sets
*build to tough set
B. 10 mins steady flow:
Back Rack back foot elevated split squat x 6/leg tough
(Foot on 45# plate)
Rest 15 sec
10 Tall kneeling Cuban press (slow and controlled)
Rest 15 sec
30 sec Plank seesaw (use sliders if wanted)
Rest 15 sec
+
Every 6 mins x 3 sets:
75 Double under or 150 singles
15- 20 toes to bar or lying tuck ups
20 Power snatch @75/55# or Alt. DB power snatch
BOOTCAMP
25 Min EMOM:
Min 1: 10 Wall ball tosses
Min 2: 10 Burpees
Min 3: 40 sec wall ball wall sit
Min 4: 60 jump rope singles
Min 5: 15 wall ball sit ups
+
For time:
50-40-30-20-10
Crossbody Mountain climbers
30-25-20-15-10
Wall Ball GTO
WORKOUT
Warmup:
10 slow release push ups
10 SA DB or KB strict press L/R
10 SA DB or KB High pulls L/R
10 DB or KB halos L/R
x 2 rounds
then:
A. Every 3 mins x 4 sets;
Bench press @30×1 x 4 reps into 2 fast reps
Rest 20 sec
20 alternating ISO Hold DB Bicep curls (Holding at half way point) *controlled reps
B. 3 min AMRAP:
5 Power clean + Jerks @135/95 or 95/65
5 Box jump overs
5 pull ups or CTB or 5 Ball slams tough
Rest 1 min
x 4 sets
+
Finisher :
12 Seated Plate OH Sit ups
12 OH Plate hold leg lifts
12 Alt. Plate Hold dead bugs
x 3 sets
BOOTCAMP
For time:
15-12-9-6-3
Devils press
DB Front squat
Rest as needed
+
5 Rounds:
10 Alt. Hang DB Split jerk
10 DB Thrusters
200m run
+
Core finisher :
20 Alt. Single leg v-ups
20 alt. Bicycles
20 leg lifts
x 3 rounds
WORKOUT
With a light KB or DB
:20 samson stretch L/R
:30 weighted wall sit
10 Kang Squats
10 per side weighted cossacks
10 squat thrust jumps
x 2 rounds
then:
A. Back Squat @40×1 x 5 tough reps x 4 sets
Rest 15 sec
Into….
20 jumping switch lunges
Rest 2 mins
+
B. For time:
Buy in : 500m Row
Into 3 rounds:
15 deadlifts @225/155 or 185/125 or 135/95
15 burpees over bar
Cash out: 500m Row
*20 min time cap
BOOTCAMP
Monday
6 rounds for time:
24 jumping air squats
24 push ups
24 curtsy lunges
400m run
*rest 2-3 mins b.t rounds
+
Core finisher:
Coach’s Choice
WORKOUT
A. 1 Muscle snatch + 1 Hang Squat snatch + 1 Snatch balance per min x 8 sets
B. 10 mins steady flow:
10 Feet elevated KB Sumo RDL @21×1
Rest 20 sec
10 Tough DB Bicep curl to strict press slow lower down
Rest 20 sec
10 Hanging strict knee raises + 10 sec hold on last rep
Rest 20 sec
+
Conditioning TBD
BOOTCAMP
6 rounds: 90 sec on /1 min off:
12 DB Deadlifts
9 DB Hang power cleans
6 DB STOH
AMRAP burpees in remainder time
+
6 rounds: 90 sec on/1 min off:
10 Double DB Power snatch
10 DB Weighted curtsy lunges
AMRAP Lateral hops in remainder time
+
5 rounds:
30 sec DB Push ups
15 sec rest
30 sec weighted glute bridge hip thrusts
15 sec rest
30 sec right side plank hold
15 sec rest
30 sec left side plank hold
15 sec rest
SWEAT
5 min AMRAP:
10 Wall balls
50 Jump rope singles or 25 double under
*rest 2mins
5 min AMRAP:
10 Box jumps
5 Devils press @40/20#
Rest 2 mins
5 min AMRAP:
10/7 Cal row/ski
15 KBS
rest 2 mins
5 min AMRAP:
10 DB Box step ups or overs
20 Crossbody Mt. Climber + feet jacks
+
Finisher:
60 sec MAX Cal row/ski or bike
30 sec rest
60 sec Wall sit hold weighted if wanted
30 sec rest
60 sec Air squat
30 sec rest
x 3 rounds
MUSCLE
A1. Seated Barbell strict press @11×1 x 5-6 tough reps x 4 sets
Rest 30 sec
A2. Lying upper back on bench glute bridge hold bench press x 8/arm Alt Reps tough (hold one arm up at top while alt.) x 4 sets
Rest 30 sec
A3. Banded tricep press downs x 12-15 tough reps x 4 sets
Rest 30 sec
B1. 15-20/Arm Single arm DB bent over row on bench x 3 sets
Rest 30 sec
B2. Banded or strict pull ups any grip @11×1 x 6-8 tough reps x 3 sets
Rest 30 sec
B3. 15-20 Banded pull aparts
Rest 30 sec
+
3 rounds:
60 sec DB Bicep curl to press
30 sec rest
30 sec DB Deadlift
30 sec DB push ups
30 sec rest
60 sec Wall sit
30 sec rest
BOOTCAMP
6 rounds: 90 sec on /1 min off:
12 DB Deadlifts
9 DB Hang power cleans
6 DB STOH
AMRAP burpees in remainder time
+
6 rounds: 90 sec on/1 min off:
10 Double DB Power snatch
10 DB Weighted curtsy lunges
AMRAP Lateral hops in remainder time
+
5 rounds:
30 sec DB Push ups
15 sec rest
30 sec weighted glute bridge hip thrusts
15 sec rest
30 sec right side plank hold
15 sec rest
30 sec left side plank hold
15 sec rest
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