04/01/2018 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (Time)

4 Rounds:

800m Run

10 Pullups

10 KB Snatch (53/35)

20 Wall Balls (20/14)

20 DB Front Rack Lunge (50/35)

03/31/2018 Team WOD

Southern Mass Functional Fitness – Team WOD

Metcon

Metcon (Time)

Teams of 2

30 Power Cleans (155/100)

60 Toes to Bar

15 Ring Muscle Ups

60 Dumbbell Push Press (35/20)

60 Double Unders each

30 Thrusters (155/100)

60 Burpees

60 OH Walking Lunges (45/35 plate)

800m Run together

03/30/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Easy Bike, Row, or Jog 3-5 mins

Banded Delt Hell

-10 Band Front Raise with wide grip

-10 Band Pull Aparts

-10 BTN Banded Shoulder Press

Tabata Single Unders

Weightlifting

Clean and Jerk (3-3-2-2-1)

Hang Squat Clean & Jerk

Metcon

Metcon (AMRAP – Reps)

In 4 mins complete:

50 Push Jerks (135/95)

Max reps in time remaining, AB Calories or Row Calories

REST 2 MINUTES

In 4 minutes complete:

50 Calorie Bike/Row

Max reps in time remaining Push Jerk (135/95)

Post-Workout

Metcon (No Measure)

Roll out pecs :90 sec/side

Roll Upper back 2 mins

03/29/2018 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (Time)

3 Rounds for time:

400m Run

10 Handstand Pushups

20 Wall Balls (20/14)

25 DB Clean & Jerk (50/35)

30 Burpees

03/29/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

10 PVC Pass Thru

5 PVC Sotts Press

3 Kip Swing + 1 Toe 2 bar + 3 Kip Swing

Weightlifting

Deadlift (5-5-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

Complete as many rounds as possible in 30 mins:

800m Run (together)

40 Squat Snatches (115/75)

40 Toes-to-bars

80 Calorie Row/Bike
Teams of 2

-Both athletes must run 800m, the rest of the work can be shared and split up but only one person works at a time.

Goal: 2.5+ rounds

Post-Workout

Metcon (No Measure)

Gymnastics:

5 Rounds:

5 Ice Cream Makers

1 Muscle-up

5 Strict Ring Dips

03/28/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Deep Squat Hold 2 mins

Easy EMOM8

Odd: 5 Stiff Leg Deadlift and 5 Muscle Clean

Even: 10 Lateral Lunge and 20 Double Unders

Weightlifting

Front Squat (2-2-2-2)

Metcon

Metcon (Time)

For time:

10 Rounds of:

5 Pull ups

10 Push-ups

15 Air Squats

-then-

5 Rounds of:

5 Handstand Pushups

10 Pistols

15 Pull-ups

Post-Workout

Metcon (No Measure)

Single Leg Dumbbell Deadlift 10-10-10

Couch stretch 2 min/side

03/27/2018 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP25

20 Calorie Row/Bike

15 Box Jumps (24/20)

20 Kettlebell Swings (53/35)

25 Wall Balls (20/15)

03/27/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Easy Row/Ride 5 mins

Banded Lat Stretch :90 sec /side

2 Rounds:

Burgener Snatch x2

5 Low Ring Transition

10 Banded Press

10 Kang Squat

Weightlifting

Snatch (1-1-1-1-1)

1 Snatch Pull + Power Snatch

Metcon

Metcon (AMRAP – Reps)

Every 1 min for 20 mins, alternating between:

5 Muscle Ups

7 Double KB Push Jerks (53/35)

9 Handstand Push Ups

11 Double KB Front Squats (53/35)

Post-Workout

Metcon (Time)

Midline:

3 Rounds:

OH KB Carry, 50ft

25 GHD Situps (Weighted Situps)

50 Double Unders

03/13/2017 Intro

Intro

Weightlifting

Intro 1

Deadlifts

Medicine Ball Cleans

Gymnastics

Intro 1 Gymnastics

Air Squats

Pullups

Push ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Review: Row

AMRAP10

10/8 Calorie Row

10/8 Wall Balls

5 Pull-ups

5 Pushups