01/18/2018 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (Time)

4 Rounds for time:

20 Calorie Row

30 Wall Balls (20/14)

20 Toes to bar

30 Box Jumps (20/14)

20 KB Sumo DL High Pull (53/35)

30 Burpees

20 Calorie AB

01/18/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

EMOM8

Odd: Bike or Row 10 Calories

Even: 5 Kip Swings and 7 Burpees

Snatch Transfer Exercise

Weightlifting

Snatch (2-2-2-2-2)

Metcon

Metcon (Time)

Open Prep:

21 Hang Power Snatches (95/65)

5 Rope Climbs

15 Hang Power Snatches (115/80)

3 Rope Climbs

9 Hang Power Snatches (115/80)

1 Rope Climbs
Goal: Sub 10 mins

Metcon

Metcon (Time)

For time:

Farmers Carry (70/53), 13 lengths of the room

40 Calorie Row/Bike

40 Medicine Ball Cleans (30/20)

Farmers Carry (70/53), 13 lengths of the room
Goal: Just get it done

Post-Workout

Metcon (No Measure)

Midline:

Reverse Hyper 20-20-20

Roll Upper Back 2 mins

2 Rounds:

25’ lateral banded walk left

25’ lateral banded walk right

25’ forward banded walk

25’ backward banded walk

01/17/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Single Leg DB Deadlift/leg

7 Kip Swing

10 Kneeling Shoulder Tap

OTM x 5 min

3 Deadlifts (increasing to working weight)

Weightlifting

Back Squat (10-8-6)

Metcon

Metcon (Time)

3 Rounds for time of:

24 Chest to bar Pullups

12 Deadlifts (275/185)
Goal: Sub 8 mins

Metcon

Metcon (Time)

Open Prep:

150 Wall Balls (20/14)

*At the top of each min do 5 Bar Facing Burpee
Time Cap: 15 mins

Post-Workout

Metcon (No Measure)

Roll Lats & Glutes :90 sec/side

Shoulder Stretches

01/16/2018 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (Time)

3 Rounds for time:

20 Calorie Row/Bike

30 Goblet Squats (53/35)

40 KB Push Press (35/25)

50 Double Unders

40 Wall Balls (20/14)

30 Box Jump Overs (24/20)

20 Turkish Getups (53/35)

01/16/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Easy AMRAP8

5 Windmill/arm

10 Box Step Up (alternating)

30 Singles

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 1 min for 16 mins, alternating between:

15/13 Assault Bike Calories

10 Kettlebell Swings (70/53)
Goal: Completion

Metcon

Metcon (Time)

Complete as many rounds as possible in 11 minutes of:

Dumbbell Walking Lunge (50/35), 50ft

7 Power Cleans (155/105)

7 Handstand Pushups
Goal: 4+Rounds

Post-Workout

Metcon (No Measure)

Midline:

Barbell Paddle on GHD 3×10/side

Barbell Good Morning 3×10

01/15/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch

1 Round:

Row/Bike :90 sec

10 Lateral Lunge

10 Spiderman

Row/Bike :90 sec

10 Goblet Squat

10 Wall Squat

Weightlifting

Clean and Jerk (2-2-2-2-2)

Metcon

Metcon (Time)

3 Rounds for time of:

400m Run

500m Row
Goal: Sub 12 mins

Gymnastics

Metcon (Time)

21-15-9

Bar Muscle Ups

Burpee Box Jump Overs (30/24)
Goal: Sub 12 mins

Post-Workout

Metcon (Weight)

Turkish Getups 10-10-10

01/14/2018 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (Time)

3 Rounds for time:

500m Row

10 Ring Dips

15 KB Clean & Jerk (35/25)

20 Medicine Ball Cleans (20/14)

25 Knees to Elbows

30 Burpees

35 Weighted Abmat Situps