Fitness
Reverse Tabata L-Sits
Fitness
3 Minute AMRAP
- 5 Burpee
- 5 Power Snatch (95#/65#)
Rest 2 Minutes
3 Minute AMRAP
- 5 Burpee
- 5 Thrusters (95#/65#)
Rest 2 Minutes
3 Minute AMRAP
- 5 Burpee
- 5 Clean & Jerk (95#/65#)
Competitor
Reverse Tabata L-Sits
Competitor
3 Minute AMRAP
- 5 Burpee Pull-ups
- 5 Power Snatch (115#/75#)
Rest 2 Minutes
3 Minute AMRAP
- 5 Burpee Pull-ups
- 5 Thrusters (115#/75#)
Rest 2 Minutes
3 Minute AMRAP
- 5 Burpee Pull-ups
- 5 Clean & Jerk (115#/75#)
Bootcamp
511BRUTUM - Day 4
Fitness
Pause Overhead Squat
Fitness/Competitor - CF Open 12.3 - 18 Minute AMRAP
- 15 Box Jumps (24"/20")
- 12 Shoulder to Overhead (115#/75#)
- 9 Toes to Bar
Competitor
Pause Overhead Squat
Fitness/Competitor - CF Open 12.3 - 18 Minute AMRAP
- 15 Box Jumps (24"/20")
- 12 Shoulder to Overhead (115#/75#)
- 9 Toes to Bar
Bootcamp
511BRUTUM - Day 3
- For Time: 15 Clean & Jerk (185#/125#)
- For Time: 2000M
Fitness
7 Minute EMOM
- 3 Position Clean & Jerk Complex: High Hang Clean + Mid Hang Clean + Low Hang Clean + Jerk
Fitness/Competitor - "Ham Sandwich"
- 50 Wall Balls (20#/14#)
- 25 Deadlifts (225#/155#)
- 50 Wall Balls (20#/14#)
** EMOM - 5 Burpees **
Competitor
7 Minute EMOM
- 3 Position Clean & Jerk Complex: High Hang Clean + Mid Hang Clean + Low Hang Clean + Jerk
Fitness/Competitor - "Ham Sandwich"
- 50 Wall Balls (20#/14#)
- 25 Deadlifts (225#/155#)
- 50 Wall Balls (20#/14#)
** EMOM - 5 Burpees **
Bootcamp
511BRUTUM - Day 2
- Good Mornings 4X6, climbing
- For Time: 30 Ring Dips, 20 Toes to Bar, 10 Bar Muscle-ups
- For Time: 400M body weight sled pull
Fitness
7 Minute EMOM
- 3 Snatch Grip Deadlift @ 80-90% 1RM
Fitness - 4 Rounds
- 5 Chest to Bar Pull-ups
- 10 Front Squats (135#/95#)
- 50 Double Unders
Competitor
7 Minute EMOM
- 3 Snatch Grip Deadlift @ 80-90% 1RM
Competitor - 4 Rounds
- 5 Bar Muscle-ups
- 10 Front Squats (185#/125#)
- 50 Double Unders
Bootcamp
511BRUTUM - Day 1
- 15 Minute EMOM: 1 Snatch @ 70% 1RM. Men add 10#/Women add 5# each minute, until miss rep
- 3 Set Complex: High Hang Clean + Mid Hang Clean + Low Hang Clean (Heavy)
- Back Squat 7X3, climbing
- 12 Minute EMOM: 5 Handstand Push-ups (Odd) + 8-12 Chest to Bar Pull-ups (Even)
Fitness
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
511BRUTUM - Day 7
Rest Day
Fitness
10 Rep Max Thruster
Fitness/Competitor - 10 Rounds
- 1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Air Squats)
- 1 Clean & Jerk (115#/105#)
- 1 Round of Cindy
- 2 Clean & Jerk
- 1 Round of Cindy
- 3 Clean & Jerk
- Continue until...
- 1 Round of Cindy
- 10 Clean & Jerk
Competitor
10 Rep Max Thruster
Fitness/Competitor - 10 Rounds
- 1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Air Squats)
- 1 Clean & Jerk (115#/105#)
- 1 Round of Cindy
- 2 Clean & Jerk
- 1 Round of Cindy
- 3 Clean & Jerk
- Continue until...
- 1 Round of Cindy
- 10 Clean & Jerk
Bootcamp
511BRUTUM - Day 6
- 5 RM Deadlift
- 20 RM Thruster
Fitness
Mobility
Fitness/Competitor - 5 Rounds
- 400M Run
- 30 Box Jumps (24"/20")
- 30 Double Unders
Competitor
Mobility
Fitness/Competitor - 5 Rounds
- 400M Run
- 30 Box Jumps (24"/20")
- 30 Double Unders
Bootcamp
511BRUTUM - Day 5
- Snatch 5X1, across @ 90% 1RM
- 3 Sets: 1 Power Clean + 2 Front Squat + 1 Jerk @ 75-85% 1RM
- 10 Minute EMOM: 1 Pause Front Squats @ 90& 1RM
- 7 Minute EMOM: Chest to bar pull-ups, increase reps from prior week
Fitness
Clean & Jerk Complex: Power Clean + 2 Front Squat + Jerk
Fitness/Competitor - 4 Rounds
- 1 Minute Max Wall Balls (20#/14#)
- 1 Minute Max Shoulder to Overhead (95#/65#)
- 1 Minute Max Front Rack Lunges (95#/65#)
- 1 Minute Max Hang Power Clean (95#/65#)
- 1 Minute Rest
Competitor
Clean & Jerk Complex: Power Clean + 2 Front Squat + Jerk
Fitness/Competitor - 4 Rounds
- 1 Minute Max Wall Balls (20#/14#)
- 1 Minute Max Shoulder to Overhead (95#/65#)
- 1 Minute Max Front Rack Lunges (95#/65#)
- 1 Minute Max Hang Power Clean (95#/65#)
- 1 Minute Rest
Bootcamp
511BRUTUM - Day 4
Rest Day
Fitness
Hip Extensions/GHD Sit-ups
Fitness
3 Minute AMRAP
- 3 Clean (155#/105#)
- 3 Chest to Bar Pull-ups
Rest 3 Minutes
6 Minute AMRAP
- 6 Power Clean (125#/85#)
- 6 Pull-ups
Rest 3 Minutes
9 Minute AMRAP
- 9 Thruster (95#/65#)
- 9 Knees to Elbows
Competitor
Hip Extensions/GHD Sit-ups
Competitor
3 Minute AMRAP
- 3 Clean (185#/125#)
- 3 Muscle Ups
Rest 3 Minutes
6 Minute AMRAP
- 6 Clean (155#/105#)
- 6 Chest to Bar Pull-ups
Rest 3 Minutes
9 Minute AMRAP
- 9 Thruster (95#/65#)
- 9 Toes to Bar
Bootcamp
511BRUTUM - Day 3
- 3 Sets unbroken Clean (185#/125#), Rest 2 Minutes between sets
- 21-15-9 for time: Unbroken Back Squats (225#/155#)
- 3 Rounds for reps: 1 Minute Muscle -ups/1 Minute Box Jumps (30"/24")/1 MInute Burpees
Fitness
Strength
- 1 Set Max unbroken Handstand Push-ups
- Rest 1 Minute
- 1 Set Max Shoulder Press (95#/65#)
- Rest 1 Minute
- 1 Set Max Push Press (95#/65#)
- Rest 1 Minute
- 1 Set Max Jerk (95#/6
Fitness/Competitor - 4 Rounds
- 1 Minute Box Jumps (24"/20")
- 1 Minute Handstand Push-ups
- 1 Minute Muscle-ups
- 1 Minute Rest
Competitor
Strength
- 1 Set Max unbroken Handstand Push-ups
- Rest 1 Minute
- 1 Set Max Shoulder Press (95#/65#)
- Rest 1 Minute
- 1 Set Max Push Press (95#/65#)
- Rest 1 Minute
- 1 Set Max Jerk (95#/6
Fitness/Competitor - 4 Rounds
- 1 Minute Box Jumps (24"/20")
- 1 Minute Handstand Push-ups
- 1 Minute Muscle-ups
- 1 Minute Rest
Bootcamp
511BRUTUM - Day 2
- Deadlift 5 RM, no touch n go
- 10 Minute EMOM: 2 Heavy Clean & Jerk with axle bar
- 3 Rounds (not timed): 30 Hip Extensions, 20 GHD Sit-ups, 10 Toes to Bar
Fitness
7 Minute EMOM - Snatch Complex
Power Snatch + Hang Snatch + Overhead Squat
Fitness - For Time
- 15 Towel Pull-ups
- 9 Snatch (125#/85#)
- 90 Double-Unders
- 10 Towel Pull-ups
- 6 Snatch (125#/85#)
- 60 Double-Unders
- 5 Towel Pull-ups
- 3 Snatch (125#/85#)
- 30 Double-Unders
Competitor
7 Minute EMOM - Snatch Complex
Power Snatch + Hang Snatch + Overhead Squat
Competitor - For Time
- 15 Chest to Bar L-Pullups
- 9 Snatch (155#/105#)
- 90 Double Unders
- 10 Chest to Bar L-Pullups
- 6 Snatch (155#/105#)
- 60 Double Unders
- 5 Chest to Bar L-Pullups
- 3 Snatch (155#/105#)
- 30 Double Unders
Bootcamp
511BRUTUM - Day 1
- 5 Sets: Power Snatch + Hang Snatch + Snatch + Overhead Squat @ 80-90% 1RM
- 3 Sets: Slow Clean pull to just below the knee, pause 2 seconds + Slow Clean pull to just above the knee, pause 2 seconds + Slow Clean pull to mid thigh, pause for 2 seconds + Clean & Jerk
- Front Squat 4X6, across @ 70-80% 1RM
- 10 Minute EMOM: 3 Muscle-ups + 6 Handstand Push-ups (Odd), 7 Burpees (Even)
Fitness
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
511BRUTUM - Day 7
Rest Day
Fitness
10 Minute EMOM
- 5-10 Toes to Bar/Knees to Elbows (odd)
- 5-7 Strict Chest to Bar Pull-ups/Strict Pull-ups/Ring Rows (even)
Fitness/Competitor - 10 Minute Partner WOD
- 50 Snatch (96#/65#)
- 75 Pull-ups
- Row for Calories with remaining time
* Score = Row Calories
Competitor
10 Minute EMOM
- 5-10 Toes to Bar/Knees to Elbows (odd)
- 5-7 Strict Chest to Bar Pull-ups/Strict Pull-ups/Ring Rows (even)
Fitness/Competitor - 10 Minute Partner WOD
- 50 Snatch (96#/65#)
- 75 Pull-ups
- Row for Calories with remaining time
* Score = Row Calories
Bootcamp
511BRUTUM - Day 6
- Good Mornings 8X3 Across
- Jerk 20RM
- 4X750M Row, rest 2 minutes between sets
Fitness
Pause Back Squats
- 2-2-2-2-2-2 Reps @ 70-75% of 1R
Fitness/Competitor - For Time
- 30 Back Squats @ Bodyweight
- 20 Burpee Box Jumps (24"/20")
- 1000M Row
Competitor
Pause Back Squats
- 2-2-2-2-2-2 Reps @ 70-75% of 1R
Fitness/Competitor - For Time
- 30 Back Squats @ Bodyweight
- 20 Burpee Box Jumps (24"/20")
- 1000M Row
Bootcamp
511BRUTUM - Day 5
- Find Max Low Hang Snatch
- 3 Set Complex: 1 Power Clean + 3 Front Squat + 1 Jerk Across @ 75-85% of 1RM
- Pause Back Squat 6X2 Across @ 65-75% of 1R
Fitness
Mobility
Fitness/Competitor - "Lynne" - 5 Rounds
- Bodyweight Bench Press, Max Reps
- Pull-ups, Max Reps
Competitor
Mobility
Fitness/Competitor - "Lynne" - 5 Rounds
- Bodyweight Bench Press, Max Reps
- Pull-ups, Max Reps
Bootcamp
511BRUTUM - Day 4
Fitness
Deadlift
- 4-4-4-4-4 Reps @ 75% of 1RM
Fitness - 10 Minute AMRAP
- 3 Handstand Push-ups
- 6 Goblet Squats (70#/55#)
- 9 Deadlifts (185#/125#)
Competitor
Deadlift
- 4-4-4-4-4 Reps @ 75% of 1RM
Competitor - 10 Minute AMRAP
- 3 Strict Handstand Push-ups
- 6 Weighted Pistols (35#/25#)
- 9 Deadlifts (225#/155#)
Bootcamp
511BRUTUM - Day 3
- Front Squat - Find 1RM
- Run 1 Mile for time
Fitness
Run 1 Mile Time Trial
Fitness - 5 Rounds
- 20 Push Press (75#/55#)
- 20 Abmat Sit-ups
Competitor
Run 1 Mile Time Trial
Competitor - 5 Rounds
- 20 Push Press (95#/65#)
- 20 GHD SIt-ups
Bootcamp
511BRUTUM - Day 2
- Clean Pulls 7X2 @ 85% of 1RM Clean
- 7 Minute EMOM: Chest to bar pull-ups, choose a rep # and maintain
- For Time: 50 Ring Dips - Rest 2 Minutes - 50 Toes to bar
Fitness
8 Minute EMOM
Fitness - 3 Rounds
- 500M Row
- 21 Hang Power Snatch (75#/55#)
Competitor
8 Minute EMOM
Competitor - 3 Rounds
- 500M Row
- 21 Snatch (95#/65#)
Bootcamp
511BRUTUM - Day 1
- 10 Minute EMOM: 1 Snatch Deadlift + 1 Snatch @ 85% 1RM
- 5 Minute EMOM: 1 Clean & Jerk @ 85% 1RM
- Front Squat 2X2 Across @ 90% 1RM
- 5 Minute EMOM: 3-7 Muscle ups
Fitness
Open Gym from 10 am - 12 pm, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am - 12 pm, Members & CrossFit Experienced People Only
Bootcamp
511Brutum - Day 7
Fitness
Back Squat 3-3-3-3-3 Reps
Fitness
21-15-9 Reps
- Deadlift (185#/135#)
- Shoulder to Overhead (135#/85#)
Competitor
Back Squat 3-3-3-3-3 Reps
Competitor
21-15-9 Reps
- Deadlift (245#/155#)
- Shoulder to Overhead (155#/105#)
Bootcamp
511BRUTUM - Day 6
- Clean & Jerk 3X1 @ 85% 1RM
- Back Squat 1X2 @ 90% 1RM
Fitness
Muscle-Up Progressions
Fitness/Competitor - "Nasty Girls"
3 Rounds:
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Clean (135#/95#
Competitor
Muscle-Up Progressions
Fitness/Competitor - "Nasty Girls"
3 Rounds:
- 50 Squats
- 7 Muscle-ups
- 10 Hang Power Clean (135#/95#
Bootcamp
511BRUTUM - Day 5
- Snatch 3X1, Across @ 90% 1RM
- 20 Muscle-ups for time
Fitness
Snatch 1-1-1-1-1 Reps
Fitness - "Surfer on Acid"
3 Rounds:
Competitor
Snatch 1-1-1-1-1 Reps
Competitor - "Surfer on a lot of Acid"
5 Rounds:
- 400M Run
- 21 Burpees to a 12" Target
Bootcamp
511BRUTUM - Day 4
Fitness
Mobility
Fitness/Competitor
PUSH511 Total
- 1 RM Overhead Squat
- 1 RM Power Clean
- 1RM Bench Press
Competitor
Mobility
Fitness/Competitor
PUSH511 Total
- 1 RM Overhead Squat
- 1 RM Power Clean
- 1RM Bench Press
Bootcamp
511BRUTUM - Day 3
- Find Max Load Koala Complex: 1 Power Clean+1 Front Squat+1 Jerk+Front Squat+1 Jerk
- 10 Koala Complex at 80% of max load
- Row 10 X 250M, Rest 30 Seconds between sets
Fitness
Good Mornings 3-3-3-3-3
Fitness/Competitor
21-15-9 Reps:
- Kettlebell Swing (70#/55#)
- GHD SIt-ups
Run 800M
9-15-21 Reps:
- Burpees
- Wall Balls (20#/14#)
Competitor
Good Mornings 3-3-3-3-3
Fitness/Competitor
21-15-9 Reps:
- Kettlebell Swing (70#/55#)
- GHD SIt-ups
Run 800M
9-15-21 Reps:
- Burpees
- Wall Balls (20#/14#)
Bootcamp
511BRUTUM - Day 2
- Good Mornings 5X3 Across
- 7 Minute EMOM Chest to Bar Pull-ups, maintain same reps each set
- Tabata L-Sits, 10 Seconds On/20 Seconds Rest
Fitness
10 Minute EMOM:
Fitness
9-7-5 Reps:
- Thruster (115#/75#)
- Chest to Bar Pull-ups
- Ring Dips
Competitor
10 Minute EMOM:
Competitor
9-7-5 Reps:
- Thruster (165#/110#)
- Muscle Up
Bootcamp
511BRUTUM - Day 1
- Snatch 3X1 @ 90% 1RM
- Clean & Jerk 3X1 @ 90% 1RM
- Back Squat 5X2 @ 90% 1RM
Fitness
Open Gym from 10 am - 12 pm, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am - 12 pm, Members & CrossFit Experienced People Only
Bootcamp
511Brutum - Day 7
Fitness
10 Minute EMOM:
- 5-10 Handstand Push-ups/Dumbbell Shoulder Press (Odd)
- 10 Pistols, 5/Leg (Even
7 Minute AMRAP (Ascending reps by 3):
- 3 Overhead Squat (95#/65#)
- 3 Toes to Bar
- 6 OHS
- 6 T2B
- 9 OHS
- 9 T2B
- Etc.
Competitor
10 Minute EMOM:
- 5-10 Handstand Push-ups/Dumbbell Shoulder Press (Odd)
- 10 Pistols, 5/Leg (Even
7 Minute AMRAP (Ascending reps by 3):
- 3 Overhead Squat (135#/95#)
- 3 Toes to Bar
- 6 OHS
- 6 T2B
- 9 OHS
- 9 T2B
- Etc.
Bootcamp
511Brutum - Day 6
- Hip Extensions 5X5, hold a plate
- 10 Minute EMOM: 5-10 Deficit/Strict/Kipping HSPU (Odd) + 10-15 Pistols/Leg (Even)
- 20 Bar Muscle-ups for time or 30 CTB Pull-ups
Fitness
ONE (1) CLASS @ 10 AM
ONE (1) CLASS @ 10 AM
Fitness/Competitor - Partner "DT"
10 Rounds (5 Per Person, Alternating Rounds)
- 12 Deadlift (155#/105#)
- 9 Hang Power Clean 9155#/105#)
- 6 Jerk (155#/105#)
** 5 Burpee Penalty for both team members whenever the bar is put down within a round
Competitor
ONE (1) CLASS @ 10 AM
ONE (1) CLASS @ 10 AM
Fitness/Competitor - Partner "DT"
10 Rounds (5 Per Person, Alternating Rounds)
- 12 Deadlift (155#/105#)
- 9 Hang Power Clean 9155#/105#)
- 6 Jerk (155#/105#)
** 5 Burpee Penalty for both team members whenever the bar is put down within a round
Bootcamp
511Brutum - Day 5
- 12 Minute EMOM: 1 Snatch @ 75% 1RM
- 12 Minute EMOM: 1 Clean & Jerk @ 75% 1RM
- Front Squat 3X5, same weight 75-85% 1RM
Fitness
NO 5:30/6:30/7:30 PM CLASSES
NO FOUNDATION CLASS
Hollow Rock/Superman/L-Sits/Hip Extensions
NO 5:30/6:30/7:30 PM CLASSES
NO FOUNDATION CLASS
Fitness - "Dr Eva" 3 Rounds:
- 800M Run
- 20 Kettlebell Swint (55#/35#)
- 20 Pull-ups
Competitor
NO 5:30/6:30/7:30 PM CLASSES
NO FOUNDATION CLASS
Hollow Rock/Superman/L-Sits/Hip Extensions
NO 5:30/6:30/7:30 PM CLASSES
NO FOUNDATION CLASS
Competitor - "Eva" 5 Rounds:
- 800M Run
- 30 Kettlebell Swing (70#/55#)
- 30 Pull-ups
Bootcamp
511Brutum - Day 4
Fitness
Deadlift
Fitness/Competitor - 8 Minute AMRAP
- 7 Deadlift (225#/155#)
- 7 Clapping Push-ups
- 21 Double Unders
Competitor
Deadlift
Fitness/Competitor - 8 Minute AMRAP
- 7 Deadlift (225#/155#)
- 7 Clapping Push-ups
- 21 Double Unders
Bootcamp
511Brutum - Day 3
- Deadlift 1X2 @ 85% 1RM
- Deadlift 6X3 @ 75% 1RM
- Bench Press 20 RM
Fitness
Mobility
Fitness/Competitor - 10 Rounds:
Competitor
Mobility
Fitness/Competitor - 10 Rounds:
Bootcamp
511Brutum - Day 2
- 3 Sets max unbroken Power Snatch @ 155#/105#
- 3 Sets max unbroken Clean @ 185#/125#
- 3 Sets max unbroken Jerk @ 205#/135#