Saturday May 19, 2012
“I go, you go” sounds incredibly simple at the get go – one person works while the other rests, and the reps are bodyweight movements at a manageable number of reps. When you discover that the “rest” isn’t really rest at all, however, it becomes a whole new ballgame.
Endurance WOD
As many rounds as possible in 12 minutes of:
- 50 Rope Jumps
- 20 Kettlebell Swings
- 20 Step Ups
- 10 Knees to Chest
Partner WOD
“I Go, You Go”
Complete for time, and in order:
- 100 Pushups
- 150 Situps
- 200 Squats
One partner works, the other holds a “rest” position:
Pushups – Top of a plank
Situps – V-Up
Squats – Bottom of the squat
Switch as needed.
posted by Wil
Friday May 18, 2012
The “Deck of Cards” workout is a popular Bootcamp favorite here at Fearless Athletics – folks work in teams to go through a deck as quickly as possible; the suit of each card indicates the exercise to do while the value of the card is the number of reps to be completed. On Friday we made things a little more interesting by adding a 400 m Run for the entire team when a Joker was drawn.
Team WOD
“Jokers’ Wild”
Teams of 4 – each team member draws a card and completes the assigned work. Suit indicates the exercise and number of card is the number of reps. Face cards = 10, Ace = 11, and Joker = 10 reps each, plus a 400 m Run for the entire team.
Round 1
Hearts = Ball Slam
Diamonds = Jumping Pullups
Clubs = Renegade Rows
Spades = Burpees
Round 2
Hearts = Dumbbell Push Press
Diamonds = Box Dips
Clubs = Weighted Situps
Spades = Burpees
posted by Wil
Thursday May 17, 2012
We kept it short and sweet on Thursday, hitting it hard for 6 minutes and then going for a run.
Endurance WOD
2 rounds of:
- As many rounds as possible in 6 minutes:
- 15 Kettlebell Swings
- 15 Situp & Press
- 50 Rope Jumps
- 400 m Run
Rest 2 minutes between rounds
Sprint WOD
2, 3, or 4 rounds for time of:
- 50 Mountain Climbers
- 40 Squats
- 30 Box Dips
- 20 Ring Rows
- 10 Knees to Chest
posted by Wil
Wednesday May 16, 2012
We broke into teams for a baseball-inspired Bootcamp workout on Wednesday. In this version, you “run” to each base by doing 5 situps. A different exercise is completed at each base, and the team that scores the most runs wins the game!
Team WOD
“Baseball”
1st Base = 10 Burpees
2nd Base = 10 Knees to Chest
3rd Base = 15 Dumbbell Push Press
Home Plate = 15 Kettlebell Sumo Deadlift High Pulls
Team with the most points after 15 minutes wins.
Partner WOD
As many Wall Ball shots as possible in 10 minutes.
1st partner runs 150 m, while the other does as many wall balls as possible.
Switch and repeat.
posted by Wil
Tuesday May 15, 2012
Our first workout in the Tuesday featured a 400 m Run, and even though it was pouring out in the morning, several folks opted to run in the rain anyway. (The rain sub was a 500 m Row, which is never a popular choice.) Whether they ran or rowed, folks still turned in a great performance.
Tuesday was also the first day of our expanded Bootcamp schedule… don’t forget, we now have a Fearless Bootcamp class at 6PM Monday through Friday!
Endurance WOD
As many rounds as possible in 15 minutes of:
- 15 Ball Slams
- 15 Dumbbell Thrusters
- 15 Kettlebell Swings
- 400 m Run
Sprint WOD
3 rounds, for total reps:
- 1 min. Box Jumps
- 1 min. Situps
- 1 min. Burpees
Rest 1 min. between rounds.
posted by Wil
Monday May 14, 2012
We tried our best to confuse people in the Monday edition of the Fearless Bootcamp, by making them alternate movements every round. It didn’t work though; everyone ended up doing what they were supposed to… y’all must be a pretty smart bunch!
Endurance WOD
6 rounds, 2 minutes each of:
Sprint WOD
As many rounds as possible in 7 minutes of:
- 10 Pushups
- 75 ft. Farmer Carry
- 15 Squats
- 75 ft. Farmer Carry
Finisher
Core Work – 5 to 8 min.
posted by Wil
Sunday May 13, 2012
On Sunday we revisted a Bootcamp Benchmark, “The Gauntlet.” Running the gauntlet is a phrase from medieval days, harkening back to a form of physical punishment where the best way to escape relatively unscathed was to get through it as quickly as possible. Just like this workout!
WOD
“The Bootcamp Gauntlet”
For time:
- 150 m Run
- 30 Jumping Lunges
- 30 Squats
- 20 Kettlebell Swings
- 20 Ball Slams
- 15 Dumbbell Push Press
- 10 Jumping Pullups
- 5 Burpees
Rest to recovery and go again! Everyone goes 2 or 3 times.
Compare to February 18, 2012
Finisher
3 rounds for time of:
- 40 Mountain Climbers
- 75 ft. Broad Jump
- 20 Situps
- 75 ft. Sprint
posted by Wil
Saturday May 12, 2012
Our Bootcamp did a relay-style workout on Saturday morning, where the folks who came back from their run signalled when it was time to switch stations.
Team WOD
In teams of 3, as many reps as possible in 12 minutes of:
- 150 m Run w/Ball
- Burpees
- Situps
1 person at each station, rotating when the runner comes back.
The score is the total number of Burpees and Situps completed.
Pace WOD
As many rounds as possible in 8 minutes of:
- 15 Squats
- 15 Jumping Pullups
- 10 Pushups
Sprint WOD
As many rounds as possible in 6 minutes of:
- 6 Renegade Rows (3 per arm)
- 12 Step Ups
posted by Wil
Friday May 11, 2012
On Friday we closed out the week’s Bootcamp with a team workout. The 7AM class did so well on the WOD that I had to make it harder for the remaining classes by bookending it with a run… sorry, guys!
Team WOD
In teams of 4, complete for time:
- 400 m Run
- 150 Ring Row
- 100 Box Jumps
- 75 Dumbbell Thrusters
- 50 Burpees
- 400 m Run
Start and finish with the 400 m Run as a team. For the reps, only one person can work on a station at a time, and one person must be jumping rope at all times.
Sprint WOD
As many rounds as possible in 8 minutes of:
- 10 Weighted Walking Lunges
- 10 Kettlebell Sumo Deadlift High Pulls
- 10 Situps
posted by Wil
