Bootcamps

WU: (20 mins) 3 ROUNDS
Ski 100m + 10 push-ups (try ring) +
10 BB Muscle Snatch + 10 Snatch Balance + MOB
MOB: Pec, Bully, BB Distraction, Hamstring, Squat, Ankle

OLY: (15 mins)
Snatch Pull + Snatch

WOD:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to 6″ target
30 Snatches (75/45)
30 Burpees to 6″ target
30 Snatches (135/75)
20 Burpees to 6″ target
30 Snatches (165/100)
10 Burpees to 6″ target
MAX Snatches (210/120)

WU: (10 mins)
5 mins cardio of choice
MOB: Lat, Glute, Roll Back & Quads

WODS:
10 min cap (or time to complete)
1 min WORK / 1 min REST x 5 Rounds x 3 WODS
A) 125/85 cal ASSAULT
B) 150/110 Cal Row
C) 125/85 Cal Ski
Rest 10 mins between WODS
Score is total cal in 10 min or time to complete
Between WODS, spend some extra time on Mobility

CHECK out our LATEST NEWS post for info about YOGA here at HYBRID.
REMEMBER that BOOTCAMP classes run at 9:30am and 7pm Tuesdays!

WU: (20 mins)
5 min Agility Ladder
MOB: Calf, Ankle, Lat, Forearm, Bully, Squat
3 ROUNDS:
10 ring row / 5 Strict C2B Pull-up
10 snatch press + 10 ohs
30 sec hs hold

OLY: (15 mins)
Build to a Heavy “Snatch Pull + Snatch”

WOD 1: (15 min cap)
5 Legless Rope Climbs (15 ft)
27 alt DB Snatch (70/50)
4 Legless Rope Climbs
21 alt DB Snatch
3 Legless Rope Climbs
15 alt DB Snatch
2 Legless Rope Climbs
9 alt DB Snatch
1 Legless Rope Climb

WOD 2: (starts at 15 min marker for time – 10 min cap)
100 – 50 – 25 Double Unders
21 – 15 – 9 Strict HSPU

THURSDAYS is BOOTCAMP ALL DAY so bring your friends to give it a try!!!

WU: 20 mins
5 min Assorted Cardio of Choice
10 min MOB: Calf, Hamstring, Pec, Choice
5 min Roll out session

WOD: 33 min
A) 3 min cap
40/30 cal assault + 20 burpee to 45lbs plate
Rest 3 min
B) 3 min cap
50/40 cal row + 50 DU’s
Rest 3 min
C) 3 min cap
35/25 cal assault + 20 burpees to plate
Rest 3 min
D) 3 min cap
40/30 cal row + 50 DU’s
Rest 3 min
E) 3 min cap
30/20 cal assault + 20 burpees to plate
Rest 3 min
F) 3 min cap
35/25 cal row + 50 DU’s

WU: (15 mins) 3 Rounds
Ski 200m (last ski for time)
MOB: Squat, Hamstring, Bully, Lat, Calves

OLY: (20 mins)
Snatch Pull + Snatch (Heavy)

WOD: 18 min AMRAP
15 Box jumps (24/20)
12 Push Press (115/75)
9 Toes-to-bar

Remember, Thursday is BOOTCAMP all day so bring a friend to try out what Hybrid has to offer.

WU: (15 mins)
5 min cardio of choice
MOB: Hamstring, Calf, Hip, Lat, Roll Quads & calf

SKILL: (10 mins)
5 mins to warmup for strict pull-ups
1 MAX set UB, then finish to 30 for time
(2 scores, MAX UB, and time to finish 30)

WOD: (25+ mins)
5 rounds alt min of
20/15 cal ski
20/15 cal row
20/15 cal assault
200 yard run
Rest

Approximately Every 20 min Complete 1 WOD
Score is time including rest (3 scores)
MOB Between WODS / At end of Class

WODS:
A) 4 rounds: 50/35cal Assault + 60 secs rest
B) 4 rounds: 50/35cal Ski + 60 secs rest
C) 4 rounds: 50/35cal Row + 60 secs rest

BETWEEN WODS complete:
5 Rounds:
10 GHD sit-ups
10 v-ups
10 hollow rocks

WU & SKILL: (20 mins)
Ski 300 m + Row 300m
MOB: Lat, Pec, Squat, Ankle

SKILL:
Strict pull-up ladder
Min 1 = 1 Strict pull-up
Min 2 = 2 Strict Pullups
Min 3 = 3 ……….so on
(Scale to hardest band)(FB = Unbroken sets only)

OLY: (20 mins)
Heavy: Snatch High-Pull + Power Snatch + Hang Snatch

WOD: 20 min AMRAP
40 cal row
30 T2B
20 Wallball (30/20)
10 MU / C2B

WU: (15 mins)
1 min each cardio: Row, Ski, Assault, Run
MOB: Hamstring, Lat, Bully

WOD 1: (20 mins)
4 rounds: 4 min WORK, 1 min REST
Choose 1 Cardio: Ski, Row, Assault/Airdyne, Treadmill (1%)
Score= Total Cals

WOD 2: (20 mins)
10 min TECH: Freestanding HS Hold
Spend as much of a 3 min period in a Handstand Hold as possible.
*Have a partner judge/time you. Hands must stay within ONE 4×6 floor mat.

*Busy Classes will have 1/2 the class start on WOD 2.