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Bootcamp – Thursday – 08/24/17

AMRAP 30:
100m Bumper Plate carry 45/35
10 Box Jump Overs 24/20
25 Walking Lunges
2 Box Walk Arounds (half way and back is 1 round)
2 Rope Planks (can be anytime during the round)
25 Double Unders or 50 Single Jumps
Coach RobBootcamp – Thursday – 08/24/17

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Bootcamp – Wednesday – 08/23/17

6 Rounds For Time: (27 minute Cap)
Run 200m
20 KB Swings 53/25 (overhead)
10 Burpees
    Rest 1 minute between rounds (self time)
Coach RobBootcamp – Wednesday – 08/23/17

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Bootcamp – Tuesday – 08/22/17

A. 3 Sets:
4 Turkish Get-ups
20 Russian Twists with Medball
B. 5 Rounds For Time (20 minute Cap)
20 Wallballs 20/14 (full squats)
20 Abmat Sit-ups
200m Run
Coach RobBootcamp – Tuesday – 08/22/17

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Bootcamp – Monday – 08/21/17

A. 3 Sets:
10-15 Hollow Rocks (initiate movement with legs. Keep legs straight and feet together)
10-12 Supermans (arch bodies)
12 Cossack Squats
B. AMRAP 18:
5 Pull-ups*
10 Push-ups
16 Alternating standing lunges
* Scale to Jumpming Pull-ups or Ring Rows.
Coach RobBootcamp – Monday – 08/21/17

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Bootcamp – Friday – 08/18/17

6 Rounds For time: (23 Minute Time Cap)
10 KB DL
100m Farmers Carry
2 Wall climbs OR 2 Box Walk Arounds*
10 Pull-ups
20 Lateral Abmat hops
       Post time and Load used for KB’s
           *half way around box and back is 1 rep
Coach RobBootcamp – Friday – 08/18/17

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Bootcamp – Wednesday – 08/16/17

A. 3 Rounds For Time:
21 Kettlebell Swings
15 Knees To Elbows
9 Burpees
400m Run
B. 4 Sets (Not for time)
15 Side bridges – R
15 Side bridges – L
Front Plank :30
Coach RobBootcamp – Wednesday – 08/16/17

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Bootcamp – Tuesday – 08/15/17

B. AMRAP 10
12 Box Jump Overs
10 HR Push-ups
10 Alt. DB Snatch
  – Rest 5 Min –
B. AMRAP 10
20 Cal Row
25 Wallballs (full squats! Do the work)
Coach RobBootcamp – Tuesday – 08/15/17

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Bootcamp – Monday – 08/14/17

A. 4 Rounds NOT for Time:
10 Goblet Squats (You may increase weight throught sets)
10 Dips or Push-ups
      Rest approx :30 between movements
B. For Time:
Run 400m (Buy-in)
   Then 3 Rounds of:
      15 Pull-ups
      15 Burpees
      15 Abmat Sit-ups
Run 400m (Cash-out)
Coach RobBootcamp – Monday – 08/14/17