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WOD – BootCamp – Wednesday – 11/22/17

4 sets;
sprint 200m, one set every 3:00

5 RFT
100m farmers carry; switch arms @50m; 53/35
10 Russian KB swings
10 KB deadlifts
10 mountain climbers
10 sit-ups

 

Thanksgiving Hours.

 

Wednesday November 22nd

 – 5am, 6am, 7am, 9am, 10am, 11am, 12pm, 4pm, 5pm and 6pm

 

Thursday November 23rd

 – Closed

 

Friday November 24th

 – 9am, 10am, 11am

Alex RuggiereWOD – BootCamp – Wednesday – 11/22/17

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WOD – BootCamp – Tuesday- 11/21/17

3 RNFT
20m single arm (right) overhead KB carry
20m single arm (left) overhead KB carry
5 goblet squats w/3 sec pause @bottom (heavier than last week’s)

4 RFT
row 250m
20 wallball
run 100m with medball
– rest 2 min bet rounds

 

Thanksgiving Hours.

Wednesday November 22nd

 – 5am, 6am, 7am, 9am, 10am, 11am, 12pm, 4pm, 5pm and 6pm

 

Thursday November 23rd

 – Closed

 

Friday November 24th

 – 9am, 10am, 11am

Alex RuggiereWOD – BootCamp – Tuesday- 11/21/17

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WOD – BootCamp – Monday – 11/20/17

EMOM x15 min;
1st; 8 step ups while holding DB’s (4/leg)
2nd; 6-8 ring rows w/3 sec pause @top
3rd; 10-16 pushups

5 RFT
10 single arm DB OH lunges; modify to DB in front rack if unable to maintain good positioning
10 alt DB snatch
10 pullups
20 dubs/40 singles
* switch hang hold DB on lunges each round

 

Thanksgiving Hours.

Wednesday November 22nd

 – 5am, 6am, 7am, 9am, 10am, 11am, 12pm, 4pm, 5pm and 6pm

 

Thursday November 23rd

 – Closed

 

Friday November 24th

 – 9am, 10am, 11am

Alex RuggiereWOD – BootCamp – Monday – 11/20/17

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WOD – Bootcamp – Friday – 11/17/17

EMOM x12 min
1st; floor press using DBs, 5/arm
2nd; 1 rope climb – 3 rope planks
3rd; bent over DB rows; 5/arm; same weight as floor press

For Time
10 burpees
40 DB push press; 35/20 (dumbell in each hand)
10 burpees
30 DB push press
10 burpees
20 DB push press
10 burpees
10 DB push press
10 burpees
5 DB push press

Alex RuggiereWOD – Bootcamp – Friday – 11/17/17

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WOD – Bootcamp -Thursday – 11/16/17

3 Rounds NFT
Glute bridges double leg 30 sec hold at top
Wall sit 30 sec hold at parallel

5 sets;  5 back squats building weight 2 min rest between sets
Start heavier than last week
Post heaviest set

3 RFT
5 wall walks/10 wtf
15 toes to bar/ knees to elbow
20 dumbbell cleans (10 each arm); 50/35
15 sumo deadlifts; 53/35

Alex RuggiereWOD – Bootcamp -Thursday – 11/16/17

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WOD – Bootcamp – Monday – 11/13/17

EMOM x12 min;
1st; half kneeling, DB or KB press x5/arm (arm opposit of knee down is working arm)
2nd;  tempo goblet squat x5 reps; heavier than last week’s; 3 sec down; 3 sec hold @bottom
3rd; 10 pushups

15 min amrap
200m run
5 man makers; 35/20
10 pullups or ring rows
15 sit ups
20 OH plate walking lunges; 25/15

Alex RuggiereWOD – Bootcamp – Monday – 11/13/17