BootCamp
45 on/ 15 off
Medball sit ups
KB thrusters
Band jacks
Medball cleans
High plank
x6
_______________
Level 1
5×3 OH Squat
Kipping pull up technique
Jumping negatives 3×5

Bootcamp
Odds/Evens
10 Burpees/Box jumps
15 Rope jumps/Box squats
__________
21-18-15-12-9-6-3
Push press
Body row
____________________
Level 1
10 DB Power Snatch
50 Double Unders
10/40, 10/30, 10/20, 10/10
Save the Date- November

Bootcamp
AMRAP 60s for 3 Rounds
Push press
Jumping pull up
Push up
KBS
Box jump
Rest 1 minute between rounds.
_______________
Level 1
21-15-9
Thrusters 95/65#
Pull ups

Adults are always asking little kids what they want to be when they grow up because they’re looking for ideas.

The difference between try and triumph is a little umph.

Bootcamp
10 Push ups
10 Sit ups
Run 200M (100 mountain climbers if

Agility ladder work
__________
AMRAP 5 min
10 KBS/ 1 Backward hill run
__________
AMRAP 5 min
10 One arm snatch/ 1 Forward hill run
__________
The Cookie

The LTC is SOLD OUT!!! I can’t wait to see who comes out on top!! This is going to be

OHS Holds/ Snatch Balance
__________
5 RFT:
10 OHS
10 Goodmornings
Run 200M
Accept the challenges, so that you may feel the exhilaration of victory. -Gen.

4 RFT (rounds for time):
50 Squats
Run 400m
Pop Quiz- What does BFC stand for?
Post your workout time and answer to comments.

Don’t

Homework:
150 Burpees for time.
OR
Join a Renegade Group coming to BFC tonight for a 7pm workout.
Don’t forget about the WORKOUT this