Glenda WOD

Our WOD today was in honor of our spotlight bootcamper Glenda!! You Rock!

34 Slam Balls
34 Superman
34 Side Jumps
34 Front Weighted Squats
34 Burpee Jump overs
RX x's 3
Mod x's 2

We heart you Glenda!!

Tuesday WOD

100 KBS
100 SDHP
100 BODS
5 Burpees On The Minute
Run 1 Mile
mod 1/2

Chipper WOD

10 Burpees
100 Push Press
10 Burpees
90 Mountain Climbers
10 Burpees
80 Back Squat
10 Burpees
70 Butterfly
10 Burpees
60 Thrusters
10 Burpees

50 jump ropes

10 burpees

40 weighted lunges

10 burpees

30 table top planks

10 burpees

20 dunks

10 burpees



mod: 1/2

Saturday WOD

25 Minutes AMRAP:
10 KBS
15 Ball Slams
20 Air Squats
1 Suicide

Huff and Puff After You've Stuffed!!

50 push press, 10 burpees, 200 m run
40 push press, 20 burpees, 200 m run
30 push press, 30 burpees, 200 m run
20 push press, 40 burpees, 200 m run
10 push press, 50 burpees, 200 m run

Turkey Day Fun!!

Count Your Blessings (30 minutes AMRAP):

Start at 1, add 1 each round:
Buttered Biscuit Burpees
Sweet Potato Slam Balls
Turkey Gobbler Squats
Brown Gravy Butterfly Situps
Run 100m each round

Tabata Wednesday!

20 Sec Work; 10 Sec Rest
Dunks
Push Ups
Split Squat Jumps
Curls
Burpees

Medicine Ball Tuesday

20 Minute AMRAP:
10 Burpee Ball Jumps
10 Ball Hops
10 Ball Slams
10 Rt Wood Chopper
10 Left Wood Chopper
Waiter Carry

Monday WOD

50 KBS
Run 400m
50 Air Squats
Run 400m
50 SDHP
Run 400m
50 Burpees
Run 400m

Saturday WOD

4 Corners AMRAP 25 minutes:

Jump Ropes
Burpees
Box Jumps
Mountain Climbers

Friday W.O.D

400m Run
21 SDHP
14 Burpees
7 Box Jumps
Rx x's 5
Mod x's 3

Thursday WOD

10-20-30-40 Rx
5-10-15-20 Mod

Thrusters
Burpees
Curls
Run 5 Laps

Wednesday W.O.D.

20 KBS
20 Gobblers
20 SDHP
20 Jumpin Jacks
AMRAP 15 min

Tuesday WOD

10 Burpees
20 Butterfly Situps
30 Squats
40 Mountain Climbers-each leg counts
50 Jump Ropes
RX  x's 10
Mod x's 7

Monday WOD

25 Wall Balls
50 Slam Balls
25 Burpees
25 Wall Balls
50 Weighted Lunges- each leg counts
25 Burpees
RX x's 2 rounds
Mod x's 1

KINDA KELLY

400m Run
40 Slam Balls
40 Box Jumps
RX x's 5 Rounds
Mod x's 3 Rounds

Friday Partner WOD

400m Run
150 Wall Balls
150 Push Press
150 Slam Balls
150 Burpees
400m Run

Happy Birthday Mike and Keith!!

S.O.S. WOD

7 Burpee High 5's
38 SDHP, 38 KBS, 38 Gobblers
7 Burpee High 5's
X's 7 Rounds

Hell's Kitchen WOD in honor of Sheri Kitchen!!

RX 49 reps of:
Mod: 25 reps of:

400m Run- Buy In
Burpee
Weighted Butterfly Sit Ups
Weighted Lunges- Set
Mountain Climbers- Set
Weighted Squats
Jump Ropes
Superman
Shoulder Taps- set
Slam Balls
Weighted Twist -Sets
400m Run- Buy Out

Rock Star Sheri !! We love you!

Tuesday W.O.D.

Count Up By 3's
Push Ups
Back Squats
Box Jumps

Monday W.O.D.

RX 10-9-8-7-6-5-4-3-2-1
M 7-6-5-4-3-2-1

Burpee Bar Jumps
Thrusters
Curls
200m Run

Saturday WOD- Soul 2 Sole 5K Run !



WOW!! What an aMAZEn Boot Camp Family!! Love You!!



Friday W.O.D.

21-18-15-12-9-6-3-1
Slam Balls
Box Jumps
KBS
Jump Ropes
Burpees

Thursday WOD

10-20-30-40 RX
5-10-15-20 Mod
Lunge Set, Jump Ropes add 0, Wallballs

Kettle Bell Hell

10 SDHP
10 KBS
10 Gobblers
10 Bod's
Weighted Shuffle
3 Burpees
x 10 Rounds
Mod: 5 Reps Each

Tuesday W.O.D.

50 Slamballs / 10 Burpees / 200m Run
40 Slamballs / 20 Burpees / 200m Run
30 Slamballs / 30 Burpees / 200m Run
20 Slamballs / 40 Burpees / 200m Run
10 Slamballs / 50 Burpees / 200m Run