Bootcamps

WU: (8 mins)
200m Ski + Row + Run + 25m Sled Push
Dynamic + Dowel

MOB: (8 mins)
Calf, Dragon, Twisted Lizard, Pigeon, Straddle, Forward Fold, Puppy Dog

ACTIVATION: (6 mins)
TWY + Rotator
Seated Glute ABduction
Gas Pedal
Banded Hamstring
Lat Pulldown + Tricep

WOD A: 4 Rounds
2 mins Work / 2 mins Rest
50 yard Small Sled + Max cals SKI

4 mins rest

WOD B: 4 Rounds
2 mins Work / 2 mins Rest
200m Run + Max cals Assault

REMINDER: This is the last week we will be posting the WODs in this location. See Mondays Post for more info. To clarify, the members with Level 1, 2, or 3 memberships, or Unlimited Bootcamp memberships will be granted free access to the IG/FB accounts.

WU: (8 mins)
2 Rounds:
500m Row
5 Inchworm
10 Lizard Lunge

MOB: (7 mins)
Puppy Dog, Forearm/Wrist, Low Dragon, Dragon, Forward Fold

ACTIVATION: (10 mins)
Goodmornings
TWY + Rotator
Gas Pedal
Knee Extension
Glute Walk
KB Arm Bar
Banded Press

SWOD: 10 Round alt EMOM
10 Right arm DB Shoulder Press
10 left arm DB Shoulder Press

WOD: 2 Rounds for time
1000/800m row
50 Burpees 6″ target

WU: (8 mins)
3 min Run on Treadmill (1%)
Start any speed – inc. speed by .5 every 30s

MOB: (7 mins)
Dragon, Twisted Lizard, Pigeon, Standing Straddle, Supine Twist

ACTIVATION: (5 mins)
Good Mornings
Gas Pedal
5 Inch Worm
10 Lizard Lunge

WOD: (40 min cap)
A) 1.5 mile treadmill run 1% incline
B) 3000/2400m ROW
C) 150/105 cal Assault
(Start on A, B, or C)

WU: (8 min)
2 Rounds each: 20/15 cal Ski & Row

MOB: (7 min)
Puppy Dog, Twisted Cross, Forearm, Wrist, Low Dragon, Dragon, Forward Fold

ACTIVATION: (10 mins)
Goodmornings
TWY + Rotator
Knee Extension
Glute Walk
Banded Press
KB Arm Bar
Lat pull down
Scap pull-up

SWOD: 7 Rounds ALT EMOM (21 min)
A: 4 strict MU
B: 7 strict hspu
C: 6 Right + 6 Left arm KB Snatch

WOD: For Time
40/30 cal Assault
30/21 cal Ski

WU: (7 mins)
1 min each Cardio
5 Inchworm

MOB: (8 mins)
Dragon, Forward Fold, Frog, Saddle, Puppy Dog, Seal, Forearm

ACTIVATION: (7 mins)
TWY + Rotator
Goodmorning
Tricep Extension
Lat Pulldown
Single Arm Banded Press
Knee Extension

WOD 1A: (8 min cap)
2 Rounds for time:
40 GHD Sit-ups (V-Ups)
20/15 cal Ski

Rest 4 mins after cap

WOD 1B: (8 min cap)
2 Rounds for time:
40 T2B
20/15 cal Row

WOD 2:
4 Rounds E4MOM
40 sec max cal Assault
Each round complete 1 min single arm DB oh hold
(try to do this immediately after bike)(alternate arms each round)

WU: (8 mins)
3 Rounds: 20/15 cal Ski / Row

MOB: (7 mins)
Puppy Dog, Forearm/wrist, Low Dragon, Dragon, Forward Fold

ACTIVATION: (8 mins)
Goodmornings
TWY + Rotator
Gas Pedal
Knee Extension
Glute Walk
Kb Arm Bar
Lat Pulldown
Scap pull-up

WOD 1A: (5 min cap)
100 Pull-ups / Ring Rows

Rest 1 min after cap

WOD 1B: (5 min cap)
200 yard Small Sled Push (45/30lb)

WOD 2: (13 min cap)
3 Legless Rope Climb
21 Strict HSPU (kipping)
3 Legless Rope Climb
15 Strict HSPU (kipping)
3 Legless Rope Climb
9 Strict HSPU

WU: (8 min)
1 min each Cardio + Dynamic

MOB: (7 min)
Low Dragon, Forward Fold, Straddle, Supine Twist, Puppy dog, Seal

WOD A: (20 min cap)
120/84 cal Assault
1 mile run (1.00 on treadmill)

Rest 5 min after cap

WOD B: for time 20 min cap
120/84 cal ski
120/84 cal row

WU: (8 min)
3 Rounds: 20/15 cal ski
Dynamic between

MOB: (7 min)
Puppy Dog, Forearm/Wrist, Low Dragon, Dragon, Forward Fold

ACTIVATION: (8 min)
Goodmornings
TWY + Rotator
Gas Pedal
Knee Extension
Glute Walk
KB Arm Bar
Lat Pull Down
Scap Pull-up

WOD 1: (5 min cap)
100 KB Swings (24/16kg)

Rest 1 min

WOD 2: (5 min cap)
10 Rope Climbs

(half the class start on WOD 3)

WOD 3: (13 min cap)
3 Rounds For Time
20 Meter Low Sled Push 135/90lbs
20 Meter Handstand Walk (1 min HS hold)
20 Meter Rope Sled Pull