Thruster
Build to a Heavy Set of 3

“Child’s Play”
3 Rounds:
10 Thrusters (65/45)
20 Deadlifts (65/45)
150 Single Unders

Thruster
Build to a Heavy Set of 3

“Child’s Play”
3 Rounds:
10 Thrusters (95/65)
20 Deadlifts (95/65)
150 Single Unders”

Thruster
Build to a Heavy Set of 3

“Child’s Play”
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders”

Complete 5 Rounds for Time:

400 Meter Run

15 Dumbbell Thrusters

15 Burpees

1 Min Rest after each round.

With a Partner….

50 Cal Row

50 DB Push Press

50 Weighted Step Ups

50 Press Sit-Ups

50 Devils Press

50 Front Rack Lunges

50 DB Deadlifts

Every 5 Min both partners complete a mystery movement

With a Partner….

50 Cal Row

50 DB Push Press

50 Weighted Step Ups

50 Press Sit-Ups

50 Devils Press

50 Front Rack Lunges

50 DB Deadlifts

Every 5 Min both partners complete a mystery movement

With a Partner….

50 Cal Row

50 DB Push Press

50 Weighted Step Ups

50 Press Sit-Ups

50 Devils Press

50 Front Rack Lunges

50 DB Deadlifts

Every 5 Min both partners complete a mystery movement

“Spend 1st part of class instructing on the ROW                                  

5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge”

“Spend 1st part of class instructing on the ROW

5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge”

“5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge”

Teams of 2:

1000 / 800 / 600 / 400/ 200 Meter Row (One Partner Rows one partner rest in plank hold)

In between each row a round of ….

200 Meter Farmer Carry (Partner walks together and switch KB as needed)

100 OH Walking Lunges (1 Partner working at a time)

Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
75/55

Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
115/85

““WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Weighted Run “

““WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Weighted Run “

““WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Weighted Run “

Bootcamp and Wodfather WOD

Teams of 2: 

Buy In: 50 Wall Balls

1000 Meter Row or 800 Meter Run

100 Air Squats

1000 Meter Row or 800 Meter Run

100 KBS

1000 Meter Row or 800 Meter Run

100 Sit Ups

500 Meter Row or 400 Meter Run

50 Air Squats

500 Meter Row or 400 Meter Run

50 KBS

500 Meter Row or 400 Meter Run

50 Sit Ups

Cash Out: 50 Wallballs

“Deadlift
Build to a Heavy Set of 5

“Detention”
AMRAP 12:
3 Wall Walks
9 Deadlifts
45 Single Unders”

“Deadlift
Build to a Heavy Set of 5
“Detention”
AMRAP 12:
6 Double Dumbbell Strict Press (50’s/35’s)
9 Deadlifts (225/155)
30 Double Unders”

“Deadlift
Build to a Heavy Set of 5“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders”