Bootcamp: Week of June 20th 2016

Monday, June 20th, 2016 Avalon BootCamp @7AM and @4PM Work up to OHS weight for #2 below (should not be more than 65% of your snatch or OHS Max) Metcon #1 4 Rounds for time: 4 OHS (same weight you worked up to above) 8 Toes 2 Bar 12 KB Swings Metcon #2 400M Farmer’s Carry (any weight) Metcon #3 21-15-9 Double Unders Box Jumps Ring Dips (or box dips) Metcon #4 Repeat Metcon #2

Tuesday, June 21, 2016
9:30 AM + 5:30PM BootCamp
Metcon #1
3x500M Row Splits- working in groups of at least 3, 3 x 500 M Row splits – rest through 2 turns before attempting your next split

Work up to comfortable Romanian Deadlift weight- should not be more than 50% of your most recent deadlift max.

Metcon #2
12 Min AMRAP
2-4-6-8-10…
Romanian Deadlift
Burpees over the Barbell
Chest 2 Bar Pullups
Pushups

Metcon #3
EMOM for 6 Minutes
Odd Minutes Max Wall Ball Shots- as soon as you take a break move onto Air Squats
Even Minutes- Max Ab Mat Situps

 

 

Wednesday, June 22^nd 2016
7AM Camp Kettlebell
Wednesday, June 22, 2016

Camp Kettlebell #16:

Beautifully Simple

For time (cap is 10 minutes)

300x Walking lunge steps (Knee to floor)

On your way to 300 reps stop every minute and perform 10x push-ups

KB Hero WOD Whittman “ish”- (cap is 14 minutes)

5 rounds

15x KB swings (53#)

15x Double KB or dumbbell Power clean (95#)

15x Double KB or dumbbell Box Step Ups (24 inch)

 

16 Round Ab Circuit: 28 seconds of work/2 seconds to transition

Supermans

V-up

Bicycles

Burpees

W/ or W/O Weight Windmill Right Side

W/ or W/O weight Windmill Left Side

 

 

Thursday, June 23, 2016
Avalon BootCamp @7AM
Metcon #1
Drop it While It’s Hot Summer Fit Challenge #5- 20 Min Cap
800M Medball Run
20 Ab Mat Situps
400M Medball Run
20 Ab Mat Situps
400M Farmer’s Carry (any size weight!)
20 Ab Mat Situps
800M Sprint

Metcon #2

Friday, June 24th, 2016
Avalon BootCamp @7AM

Avalon BootCamp 73

30 1 Minute Work Intervals with a 20 second rest interval between each work interval
Everyone should get 3 chances at each station

Stations
1.  Kettlebell Swings
2.  Ab Mat Situps
3.  Rower
4.  Back Extensions
5.  Box Jumps
5.  Lateral Hurdle Jumps
6.  Pullups
7.  Plank
8.  Ring Dips (or bench dips/overhead tricep extension)
9.  Jumping Lunges or alternating forward lunges
10. Pushups

 

Saturday, June 25, 2016
Avalon BootCamp @ 9:30AM

Annual Avalon Field Day/Battle of the BootCamps!

4 Person Team AMRAP (2 men and 2 women per team)
Team Member A starts w/ 400 M Run
Team Member B-D start w/ 95/65# Back Squat (Bar Can Never Touch the Floor) /rotate as each team member comes back until 100 Back Squats are completed; each team member must accumulate 25 reps; partners should be holding the barbell off the floor and helping each other switch it in and out including switching the men’s and women’s weights. One team member ALWAYS must be out running for reps to counts. If at any point all team members are not running (like coming in for a switch), then reps do not count until a team member starts running.

Once the 100 back squat reps are complete, then the team (all can be working at the same time) need to complete 200 burpees (all reps added together need to equal 200)

Once the 200 Burpees are completed, then the team (all can be working at the same time) need to complete 300 Ab Mat Situps (all reps added together need to equal 300).

Once the 300 Ab Mat Situps are completed, the team needs to complete a 1 mile relay run (each person needs to complete 400M of the run AND only 1 person from each team can be outside the building at a time and team members must physically tap the next person before they can go.

Score= total back squat reps, plus total burpees plus total ab mat situps, plus total completed 400M runs that are done before the cutoff.

If more than 1 team finishes before the cutoff, the team with the best time wins!