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Bootcamp – Friday – 10/20/17

8 Rounds For Time: (30 munute time cap)
6 Burpee Box Jump Overs
12 SDHP 53/35
14 Walking Lunges
100m Run
    Rest 1 minute between rounds (self time)
Coach RobBootcamp – Friday – 10/20/17

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Bootcamp – Thursday – 10/19/17

For time:
50/40 calorie bike (Buy in), then:
6 rounds of..
9 Kettlebell Swings
6 Pull-ups
3 Burpees
into..
50/40 calorie row (Cash out).
Coach RobBootcamp – Thursday – 10/19/17

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Bootcamp – Wednesday – 10/18/17

A. 3 Sets
10 push-ups
10/10 Single-arm DB rows (to a bench or a box)
20 Air Squats
B. 3 Rounds For Time:
400m Run
20 Alt. DB Snatch 40/25
30 Abmat sit-ups
Coach RobBootcamp – Wednesday – 10/18/17

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Bootcamp – Tuesday – 10/17/17

A. 3 Sets NOT For Time:
:60 of Double Under practice
12-15 Hollow Rocks OR V-ups
4 Turkish Get-ups
B. AMRAP 6:
250m Row
3 Wall Climbs OR 6 WTF’s
Rest 4 Mins
C. AMRAP 6:
16 Alt. DB Snatch
16 Medball Cleans
16 Lateral Abmat hops
Coach RobBootcamp – Tuesday – 10/17/17

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Bootcamp – Monday – 10/16/17

A. 3 Sets NOT For time:
8-10 Dips or 10-12 Push-ups
8-12 Knees To Elbows
4 Turkish Get-ups
B. 21-15-9
Goblet Squats 53/35
Burpees
    Run 400m after each set. (finish with 400m run)
Coach RobBootcamp – Monday – 10/16/17

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Bootcamp – Friday – 10/13/17

A. 3 Sets NOT For Time:
15 PVC OHS
10 Dips or 10 HR Push-ups
15 Hollow Rocks or V-ups
B. 3 Rounds For time
15 Pull-ups
15 Box jump overs
3 Wall climbs OR 3 Box walk-arounds (half way around and back is 1 rep)
15 Calorie Bike
     The bike can be done in any order each round to avoid bottleneck
Coach RobBootcamp – Friday – 10/13/17

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Bootcamp – Thursday – 10/12/17

AMRAP 30: Teams of 2
100 Wallballs
75 SDHP’s 53/50
50 Abmat Sit-ups
25 Burpees
     At the 10 and 20 minute mark on the clock, both team-mates must run 800m together.
Coach RobBootcamp – Thursday – 10/12/17

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Bootcamp – Wednesday – 10/11/17

A. EMOM 15: (alt)
12 Box Step-ups 24/20 (6 right, then 6 left)
12 HR Push-ups (all the way down, all the way up)
15 Hollow Rocks OR V-ups
B. 21-15-9
Calories on Row
Burpees
   Run 400m after each set
Coach RobBootcamp – Wednesday – 10/11/17

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Bootcamp – Tuesday – 10/10/17

A. 800m jog – warm up
B. 4 Rounds For Time:
10 Pull-ups
20 KB Swings
30 Air Squats
40 Jump rope
Cool Down/Core work: (on your own)
3 sets:
:30 Front Plank
15 Side bridges – R
15 Side bridges – L
Coach RobBootcamp – Tuesday – 10/10/17

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Bootcamp – Monday – 10/09/17

A. 3 Sets for Time:
8-12 HR Push-ups
15 Air Squats
12-15 Hollow Rocks
B. AMRAP 15:
14 DB Snatch
14 DB Single-arm OH Walking Lunges (7 right, 7 left)
10 Knees to elbows
14 Lateral Abmat hops
Coach RobBootcamp – Monday – 10/09/17