WODs 9.18.17 - 9.22.17 - New Class Time 7:30 AM Bootcamp - No experience needed.

We have bootcamp classes available for athletes that want to focus primarily on body weight movements while burning lots of calories in a 45 minute class. These classes do not require an intro. Invite your friends! 

Bootcamp Schedule:  M-W-F 7:30 and 11:30 AM M-TH 5:30 PM  Saturday 10 AM. 

Monday

1. Gymnastics Conditioning
15 Strict HSPU or Strict Press 95/65
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU

2. Conditioning
For Time:
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Wreckbag Run (50/35) (Do not drop bags on concrete)
40 Kettlebell Swings (70/53)
40/30 Calorie Schwinn (30/20 Calorie Assault Bike) Row if no bike available

Tuesday

1. Power Snatch (Do not drop bar from overhead)
(70%/2)3

2. Snatch Pull
(90%/2)3

3. Back Squat
(75%/2)4

4. Conditioning
AMRAP 8:
10 Toes to Bar
10 Burpees

Wednesday

1. Clean & Jerk
1RM

2. Snatch
1RM

3. Conditioning
5 RFT:
20 Calorie Row
10 Thrusters (115/80)

Thursday

1. Conditioning
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

*Extra Work

Gymnastics Conditioning
5 sets: 
6 Ring Muscle-ups
rest as needed between sets

Friday

1. Deadlift - Build to heavy

5-4-3-2-1

2. 21-15-9

Pull Ups

Deadlift 225/155

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