07/22/2018 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (Time)

For time:

800m Run

60 Weighted Abmat Situps

50 Box Jumps (24/20)

40 KB Deadlifts (53/35)

30 Ring Dips

20 KB Sumo High Pull Deadlifts (53/35)

10 Pistols

5 Handstand Pushups

3 Rope Climbs

800m Run

07/16/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch

Easy AMRAP7

10 Reverse Grip Press

10 Hanging Hip Touch

10 Spider-Man

10 Calorie Row

Weightlifting

Clean and Jerk (Every 1 min for 10 mins)

Weightlifting

Push Press (2×10)

Weightlifting

Glute Bridges (1×20)

Glute Bridges

Metcon

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here

Metcon

Metcon (No Measure)

Midline not for time:

Front Rack Carry, 100ft (155/105)

500m Row

Front Rack Carry, 100ft (155/105)

500m Row

Front Rack Carry, 100ft (155/105)

*Recovery pace 500m row between each effort.

Couch stretch 2 min/side

Pec stretch 2 mins

07/15/2018 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (Time)

4 Rounds for time:

400m Run

25 Pull-Ups

35 Alternating DB Snatches (50/35)

50 Double Unders

07/14/2018 Team WOD

Southern Mass Functional Fitness – Team WOD

Metcon

Metcon (Time)

5 Rounds for time (with a partner)

50 Wall Balls (20/14)

50 Toes-to-Bar

50 Burpee Box Jumps (24/20)

50 Push Press (115/75)

50 Calorie Row/Bike

07/13/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Jog

5 Deadlifts

5 Muscle Clean

5 Reverse Grip Press

5 Roll Over V sit

10 Calorie Row/Bike

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Cleans (225/155)

KB Snatch (53/35)

Goal: Sub 2 mins/round

Metcon

Metcon (Time)

For time:

5 Rope Climbs

30 Row Calories

60 Double Unders

4 Rope Climbs

24 Row Calories

48 Double Unders

3 Rope Climbs

18 Row Calories

36 Double Unders

2 Rope Climbs

12 Calorie Row

24 Double Unders

1 Rope Climb

6 Row Calories

12 Double Unders
Goal: Sub 11 mins

Post-Workout

Metcon (No Measure)

Banded Lat Stretch :90 secs/side

Roll Calves and Quads 2 mins/side

07/12/2018 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (Time)

For time:

800m Run

50 Wall Balls (20/14)

40 Kettlebell Swings (53/35)

30 Burpee Box Jump Overs (24/20)

20 Toes to Bar

800m Run

20 Toes to Bar

30 Burpee Box Jump Overs (24/20)

40 Kettlebell Swings (53/35)

50 Wall Balls (20/14)

800m Run

07/11/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch

2-3 Rounds:

50ft High Knees

50ft Butt Kickers

10 Toy Soldier

10 Lunge with a twist

Weightlifting

Back Squat (4-4-4)

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Goal: sub 27 mins

Post-Workout

Metcon (Time)

Midline:

5 Rounds for time

Farmers Carry (155/105), 100ft (wall to rig, then rig to wall)

Front Rack Carry (155/105), 50ft (wall to rig)

Freestanding Handstand Hold, 25 secs
Farmers Carry (155/105) per arm

Freestanding Handstand Hold- accumulate the time

07/10/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Banded Hammie Stretch 2 mins/side

2-3 Rounds:

20 Banded Good Mornings

10 Banded Squats

10 Pike Compression

10 Calorie Row/Bike

Snatch Transfer x 3

Weightlifting

Snatch (1 Snatch, pick load)

Every 1 minute for 10 mins

Weightlifting

Snatch Balance (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

15 GHD Sit-ups or weighted situps

5 Deadlifts (225/155)

3 Hang Power Cleans (225/155)

1 Squat Clean (225/155)
Goal: 6+ rounds

Post-Workout

Metcon (No Measure)

Pigeon Stretch 2 mins/side

Banded Hip and Knee work of your choice

07/10/2018 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (Time)

3 Rounds for time:

400m KB Run (35/26)

3 Muscle Ups

5 Handstand push-ups

10 Pulls-ups

20 Wallballs (20/14)

30 Box Jumps (24/20)

40 Burpees

50 Double Unders

07/09/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Banded Spiderman Stretch

:90 sec/side

3 Rounds:

9 Goblet Squats

7 PVC Pass Thru

5 Hang Muscle Snatch

3 Low Ring Transition + Jumping Ring Dips

Weightlifting

Clean and Jerk (Every 1 min for 10 mins, pick load)

Weightlifting

Push Press (2×8)

Weightlifting

Glute Bridges (1×20)

Glute Bridges

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Women #55

Post-Workout

Metcon (No Measure)

Grunt Work:

For Distance:

Ruck, 60 mins (60/50lb) pack

Roll Upper Back/Lats 2-4 mins

Roll IT Bands :90 sec/side