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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

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Bootcamp – Friday – 08/11/17

A. 4 Sets: (rest approx. :30 between movements)
10 DB Push-Press
10 Banded Pull-aparts. (keep arms straight and pull outward to touch chest)
B. AMRAP 14:
10 SDHP’s 53/35
10 Box Jump Overs 24/20*
10 Alternating Jumping Lunges
20 Mountain Climbers
Coach RobBootcamp – Friday – 08/11/17

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Bootcamp – Thursday – 08/10/17

 

4 Rounds For Time:
16/12 Calories on Bike
16 Pull-ups (scale to banded pull-ups or Ring Rows)
20 Double Unders (Scale to 50 Single jump rope)
200m Run w/Bumper plate 45/35
      Rest 2 minutes between rounds – self time
Coach RobBootcamp – Thursday – 08/10/17

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Bootcamp – Tuesday – 08/08/17

For Time:
21-15-9 of:
Box Jump Overs 24/20
Kettle Bell Swings
Abmat Sit-ups
      Into:
3 Rounds of:
25 Jumping Squats
15 Abmat Sit-ups
3 Wall Climbs – Scale to 2 Box-Walk-Arounds. (half way around and back is 1 rep)
Coach RobBootcamp – Tuesday – 08/08/17