Fitness
Squat Snatch
10 Minute AMRAP
- 3 Power Snatch (95#/65#)
- 6 Ring Dips
- 9 Box Jumps (24"/20")
Competitor
Squat Snatch
10 Minute AMRAP
- 3 Power Snatch (135#/95#)
- 6 Handstand Push ups
- 9 Box Jumps (24"/20")
Bootcamp
Day 1
15 Minute EMOM
- 1 Squat Snatch, you choose the weight as progress
Home Workouts
- Classes on Sunday & Wednesday
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
Warmup - 3 Rounds
- 10 Jumping squats
- 10 Hollow rocks
- 10 Supermans
WOD - 5 Rounds
- 200M Sprint
- 30 Second plank hold
Cashout
Fitness
3 Rounds
- 3 Weighted Pull ups
- 5 Push ups
- 7 Goblet Squats
- 100M Run
15 Minute AMRAP
- 3 Hang Power Snatch (95#/65#)
- 3 Pull ups
- 6 Push ups
- 9 Box Jumps (24"/20")
- 3 Pull ups
- 6 Push ups
- 9 Box jumps (24"/20")
Competitor
3 Rounds
- 3 Weighted Pull ups
- 5 Push ups
- 7 Goblet Squats
- 100M Run
15 Minute AMRAP
- 3 Hang Power Snatch (135#/95#)
- 3 Pull ups
- 6 Push ups
- 9 Box Jumps (24"/20")
- 3 Pull ups
- 6 Push ups
- 9 Box jumps (24"/20")
Bootcamp
Day Six
Squat:
- 15 minutes to find 3 Rep Max box squat
Core
- 2x10 Good morning, you choose the weight
- 2x20 Weighted Sit-up, you choose the weight
- 2x20 Back Extensions
Home Workouts
- Classes on Sunday & Wednesday
Fitness
10 Minute EMOM
- ODD: 100M Run
- EVEN: 3 Deadlift + 3 Hang Power Clean + 3 Front Squat + 3 Push Press (BB Only)
21-15-9
- Deadlift (205#/135#)
- Bar facing burpees
Competitor
10 Minute EMOM
- ODD: 100M Run
- EVEN: 3 Deadlift + 3 Hang Power Clean + 3 Front Squat + 3 Push Press (BB Only)
For Time
- 21 Deadlift (245#/165#)
- 3 Rope climbs
- 15 Deadlift
- 2 Rope climbs
- 9 Deadlift
- 1 Rope climb
Bootcamp
Day Five
C&J
- 15 Minuteto find a max of the following: 1 Squat Clean + 1 Front squat + 1 Split jerk
Strength:
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Strict Press
Push Press
Push Jerk
3 Rounds
- 15 Thrusters (95#/65#)
- 200M Row
- 20 Wall Balls (20#/14#)
- 200M Run
Competitor
Strict Press
Push Press
Push Jerk
3 Rounds
- 15 Thrusters (95#/65#)
- 200M Row
- 20 Wall Balls (20#/14#)
- 200M Run
Bootcamp
Day Four
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Skill
For Time
- 20 Overhead lunges (95#/65#)
- 10 Pull ups
- 10 Dips
- 20 Front rack lunges (95#/65#)
- 10 Pull Ups
- 10 Dips
- 20 Back rack lunges (95#/65#)
- 10 Pull ups
- 10 Dips
Competitor
Skill
For Time
- 20 Overhead lunges (135#/95#)
- 7 Muscle ups
- 20 Front rack lunges (135#/95#)
- 7 Muscle ups
- 20 Back rack lunges (135#/95#)
- 7 Muscle ups
Bootcamp
Day Three
Squat:
- 15 Minute to find 1 Rep Max banded front squat for the day
- 2x10 Bulgarian split squats
Home Workouts
Buy In:
Workout:
- 50 Mountain Climbers
- 25 Burpees
- 50 Jumping Squats
- 25 Push ups
- 40-20-40-20
- 30-15-30-15
- 20-10-20-10
- 10-5-10-5
Cash out:
Fitness
Squat Clean
9 Minute AMRAP
- 30 Box jump overs (24"/20")
- 60 Shoulder to Overhead (95#/65#)
- 90 Med Ball cleans (20#/14#)
Competitor
Squat Clean
9 Minute AMRAP
- 30 Box jump overs (30"/24")
- 60 Shoulder to Overhead (115#/75#)
- 90 Med Ball cleans (20#/14#)
Bootcamp
Day Two
Gymnastics
10 Minute EMOM
- ODD- 3 muscle ups
- EVEN -35 double unders
Core
- 3x30 second hip extension hold on GHD Sit ups
- 3x30 seconcd hollow hold
*** Alternate between the two
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Back Squat
5 Rounds
- 10 Front Squats (135#/95#)
- 10 Burpees
Competitor
Back Squat
5 Rounds
- 10 Front Squats (185#/135#)
- 10 Burpees
Bootcamp
Day One
Snatch
- 15 Minutes to find 1 Rep Max Hang squat snatch
- 10 Minutes to work up to a heavy complex of 5 Snatch grip push press + 5 Overhead Squat
Home Workouts
- Classes on Sunday & Wednesday
Fitness
- NO Yoga Today
- Open Gym from 10 am to 12 pm
Competitor
- NO Yoga Today
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
Coach Kelly will not be here, but Grit away!
Warmup:
- 2 lengths (back room close to bathrooms) walking lunge with weight plate overhead (35/25#)
- 10 leg swings forward/backward (each leg)
- 10 leg swings side to side (each leg)
WOD:
- 1200M Run
- Rest 1 Minute
- 1000M Run
- Rest 1 Minute
- 800M Run
- Rest 1 Minute
- 600M Run
- Rest 1 Minute
- 400M Run
- Rest 1 Minute
- 200M Run
Fitness
- 5 Turkish Get Ups
- 10 Bear Complexes
J.J. - For time
- 1 Squat Clean (185#/125#)
- 10 Handstand Push-up (paralletes)
- 2 Squat Cleans
- 9 Handstand Push-up (paralletes)
- 3 Squat Cleans
- 8 Handstand Push-up (paralletes)
- 4 Squat Cleans
- 7 Handstand Push-up (paralletes)
- 5 Squat Cleans
- 6 Handstand Push-up (paralletes)
- 6 Squat Cleans
- 5 Handstand Push-up (paralletes)
- 7 Squat Cleans
- 4 Handstand Push-up (paralletes)
- 8 Squat Cleans
- 3 Handstand Push-up (paralletes)
- 9 Squat Cleans
- 2 Handstand Push-up (paralletes)
- 10 Squat Cleans
- 1 Handstand Push-up (paralletes)
Competitor
- 5 Turkish Get Ups
- 10 Bear Complexes
J.J. - For Time
- 1 Squat Clean (185#/125#)
- 10 Handstand Push-up (paralletes)
- 2 Squat Cleans
- 9 Handstand Push-up (paralletes)
- 3 Squat Cleans
- 8 Handstand Push-up (paralletes)
- 4 Squat Cleans
- 7 Handstand Push-up (paralletes)
- 5 Squat Cleans
- 6 Handstand Push-up (paralletes)
- 6 Squat Cleans
- 5 Handstand Push-up (paralletes)
- 7 Squat Cleans
- 4 Handstand Push-up (paralletes)
- 8 Squat Cleans
- 3 Handstand Push-up (paralletes)
- 9 Squat Cleans
- 2 Handstand Push-up (paralletes)
- 10 Squat Cleans
- 1 Handstand Push-up (paralletes)
Ave: 25 - 32 Minutes
Bootcamp
Day Six
Squat:
- 15 minutes to find 3RM box squat
Core
Home Workouts
- Classes on Wednesday and Sunday
Fitness
Thruster
Jackie
- 1000M Row
- 50 Thrusters (45#/35#)
- 30 Pull ups
Competitor
Thruster
Jackie
- 1000M Row
- 50 Thrusters (45#/35#)
- 30 Pull ups
Bootcamp
Day Five
C&J
- 15min to find a max of the following: 1 Squat Clean + 1 Front squat + 1 Split jerk
Strength:
Home Workouts
- Classes on Sunday & Wednesday
Fitness
3 Rounds
- 250M Row
- 10 Bar Kips
- 5 Inch Worms
- 30 Seconds Single Unders
- 10 Air Squats
- 30 Seconds Handstand Holds OR Plank Holds
20 Minutes
Then
- AMRAP Remaining Time
- 7 Front Squat (95#/65#)
- 7 Box Jump (24"/20")
- 7 Jerk (95#/65#)
Competitor
3 Rounds
- 250M Row
- 10 Bar Kips
- 5 Inch Worms
- 30 Seconds Single Unders
- 10 Air Squats
- 30 Seconds Handstand Holds OR Plank Holds
20 Minutes
Then
- AMRAP Remaining Time
- 7 Front Squat (95#/65#)
- 7 Box Jump (24"/20")
- 7 Jerk (95#/65#)
Bootcamp
Day Four
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Overhead Squat
For Time
- 50 Abmat Sit ups
- 18 Strict pull ups
- 200M Run
- 35 Abmat Sit ups
- 12 Strict pull ups
- 200M Run
- 20 Abmat Sit ups
- 6 Strict pull ups
- 200M Run
Competitor
Overhead Squat
For Time
- 50 GHD Sit ups
- 5 Rope climbs
- 35 GHD Sit ups
- 3 Rope climbs
- 20 GHD Sit ups
- 1 Rope climb
Bootcamp
Day Three
Squat:
- 15min to find 1 RM banded front squat for the day
- 2x10 Bulgarian split squats
Home Workouts
4 Rounds
- 800M Run
- 50 Air squats
- 25 Hand release push ups
- 50 Jumping lunges (alternating)
Fitness
7 Minute EMOM
- 2 Snatch Grip Deadlift + 2 Hang Power Clean + 2 Front Squat
40-30-20
- Deadlift (125#/85#)
- Push Press (75#/55#)
- Walking lunges
Competitor
7 Minute EMOM
- 2 Snatch Grip Deadlift + 2 Hang Power Clean + 2 Front Squat
40-30-20
- Deadlift (165#/115#)
- Push Press (95#/65#)
- Kettlebell/Dumbbell Walking lunges (35#/25#)
Bootcamp
Day Two
Gymnastics
10min EMOM
- Odd: 5 strict/kipping Handstand Push ups
- Even: 35 double unders
Home Workouts
- Classes on Sunday & Wednesday
Fitness
12-9-6
- Clean & Jerk (155#/105#)
- Weighted Pull ups (35#/25#)
Competitor
12-9-6
- Clean & Jerk (185#/125#)
- Bar Muscle ups
Bootcamp
Day One
Snatch
- 15 minutes to find 1 RM hang squat snatch
- 10 minutes to work up to a heavy complex of 5 Snatch grip push press + 5 OHS
Home Workouts
- Classes on Sunday & Wednesday
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
30 Minute AMRAP
- 400M Run
- 20 Wall balls (20#/14#)
- 30 Burpees
- 40 Box jumps (24”/20”)
Fitness
8 Minute EMOM
- ODD: 100M Run
- EVEN: 3 Strict pull-ups - 5 push ups - 7 jumping air squats
Team Admiral -2 Person Team
3 Rounds
- 20 Burpee pull ups
- 20 Front squats (155#/105#)
- 20 Box Jumps (24"/20")
Competitor
8 Minute EMOM
- ODD: 100M Run
- EVEN: 3 Strict pull-ups - 5 push ups - 7 jumping air squats
Team Admiral -2 Person Team
3 Rounds
- 20 Burpee pull ups
- 20 Front squats (155#/105#)
- 20 Box Jumps (24"/20")
Bootcamp
Day Six
Shoulder Press
- 5x35% of 1 rep Max
- 5x45%
- 5x55%
Pull Up Progression:
- 6 sets of 5 reps of 7 count pull up negatives. Start with chin over bar and lower self slowly counting to 7
- 30 strict pullups using a band. Use a lighter band than normal.
Home Workouts
- Classes on Sunday & Wednesday
Fitness
3 Rounds
- 5 PVC Pass Throughs
- 10 PVC Overhead Squat
- 10 GHD Sit ups/Abmat Sit ups
- 20 Mountain Climbers (10/Leg)
8 Minute EMOM
7 Rounds
- 7 Power Snatch (95#/65#)
- 14 Air squats
- 21 Double Unders
Competitor
3 Rounds
- 5 PVC Pass Throughs
- 10 PVC Overhead Squat
- 10 GHD Sit ups/Abmat Sit ups
- 20 Mountain Climbers (10/Leg)
8 Minute EMOM
7 Rounds
- 7 Power Snatch (95#/65#)
- 14 Air squats
- 21 Double Unders
Bootcamp
Day Five
Deadlift
- 5x35% of 1 Rep Max
- 5x45%
- 5x55%
Oly Lift:
- In 15 minutes work up to a max Clean & Jerk for the day
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Tabata
- Hip Extensions
- Handstand Push Ups or Handstand Hold
For time
- 20 Pull ups - 10 Deadlift (225#/155#) - 25 Wall Balls (20#/14#)
- 16 Pull ups - 8 Deadlift - 25 Wall Balls
- 12 Pull ups - 6 Deadlift - 25 Wall Balls
- 8 Pull ups - 4 Deadlfit - 25 Wall Balls
- 4 Pull ups - 2 Deadlift - 25 Wall Balls
Competitor
Tabata
- Hip Extensions
- Handstand Push Ups or Handstand Hold
For time
- 20 C2B Pull ups - 10 Deadlift (275#/185#) - 25 Wall Balls (20#/14#)
- 16 C2B Pull ups - 8 Deadlift - 25 Wall Balls
- 12 C2B Pull ups - 6 Deadlift - 25 Wall Balls
- 8 C2B Pull ups - 4 Deadlfit - 25 Wall Balls
- 4 C2B Pull ups - 2 Deadlift - 25 Wall Balls
Bootcamp
Day Four
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Bench Press
5 Rounds
- 15 Kettlebell Swings (70#/55#)
- 15 Burpees
Competitor
Bench Press
5 Rounds
- 15 Kettlebell Swings (70#/55#)
- 15 Burpees
Bootcamp
Day Three
Gymnastics - For Time
- 15 strict Muscle ups followed by 15 kipping Muscle ups
Home Workouts
For time:
- 800M Run
- 21 One legged deadlifts (FRx: 45#/25# DB/KB held in center with 2 hands; CRx: 45#/25# each hand)
- 21 Burpees
- 21 Lying leg lifts
- 600M Run – 18 – 18 – 18
- 400M Run – 15 – 15 – 15
- 200M Run – 12 -12 – 12
- 100M Run – 9 – 9 – 9
Fitness
Back Squat
For Time
- 35 Thrusters (105#/70#)
- 800M Run
Competitor
Back Squat
For Time
- 35 Thrusters (135#/95#)
- 800M Run
Bootcamp
Day Two
Bench Press
- 5x35% of 1 Rep Max
- 5x45%
- 5x55%
Pull Up Progression:
- 10 sets of 10 second pullup holds with chin over bar
4 sets of 8 Reps
- Single arm dumbbell rows. Try to go heavier than last time. 8 reps per arm
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Skill - Rope Climbs
3 Rounds
- 1-2 Rope Climb OR 3-6 Towel Pull ups
- 10 Handstand Pushup
- 15 GHD Sit up
7 Minute AMRAP
- 3 Hang Power Snatch (95#/65#)
- 6 Bar facing burpees
REST 2 minutes
5 Minute AMRAP
- 3 Hang Power Cleans (135#/95#)
- 6 Bar facing burpees
REST 2 minutes
3 Minute AMRAP
- 3 Push Jerks (155#/105#)
- 6 Bar facing burpees
Competitor
Skill - Rope Climbs
3 Rounds
- 1-2 Rope Climb OR 3-6 Towel Pull ups
- 10 Handstand Pushup
- 15 GHD Sit up
7 Minute AMRAP
- 3 Hang Power Snatch (95#/65#)
- 6 Bar facing burpees
REST 2 minutes
5 Minute AMRAP
- 3 Hang Power Cleans (135#/95#)
- 6 Bar facing burpees
REST 2 minutes
3 Minute AMRAP
- 3 Push Jerks (155#/105#)
- 6 Bar facing burpees
Bootcamp
Day One
Back Squat
- 5x35% of 1 Rep Max
- 5x45%
- 5x55%
Oly Lift
- In 15 minutes work up to a max snatch for the day
Core
- 100 reps of abs, you choose the exercise or mix and match (T2B, GHDSU, abmat, weighed abmats, etc)
Home Workouts
- Classes on Sunday & Wednesday
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
2 Rounds:
- 400M Row
- 30 Push press (45#/35#)
- 400M Row
- 30 Back squat (45#/35#)
- 400M Row
- 30 Hang power clean (45#/35#)
- 400M Row
- 30 Alternating front rack lunge (45#/35#)
Fitness
"Tinder" Partner WOD
21-15-9
- Cleans (135#/95#)
- Ring Dips/Push Ups
*Then*
- 30 Burpee Box Jump Overs (24"/20")
*Then*
9-15-21
- Front Squats (135#/95#)
- Toes to bar/Knees to elbows
Competitor
"Tinder" Partner WOD
21-15-9
- Cleans (135#/95#)
- Ring Dips/Push Ups
*Then*
- 30 Burpee Box Jump Overs (24"/20")
*Then*
9-15-21
- Front Squats (135#/95#)
- Toes to bar/Knees to elbow
Bootcamp
Day Six
Shoulder Press
- 5x70% of 1 Rep Max
- 3x75%
- Max reps at 85% of 1 RM
Handstand Push Up Progression:
- Partner assisted HSPU: 5 sets of 5 reps. Kick into a hand stand and have a partner grab your ankles and spot you while you perform a set of 5 HSPUs.
Home Workouts
- Class on Sunday & Wednesday
Fitness
Tic Tac Toe + 2 Rounds of Cindy
Tabata
- Thruster (45#/35#)
- Pull up
- Front Rack Lunges (45#/35#)
- Double-Under
Competitor
Tic Tac Toe + 2 Rounds of Cindy
Tabata
- Thruster (45#/35#)
- Pull up
- Front Rack Lunges (45#/35#)
- Double-Under
Bootcamp
Day Five
Deadlift
- 5x70% of 1 Rep Max
- 3x75%
- Max reps at 85% of 1 RM
Oly Lift:
- In 5 sets work up to a max of the following: 1 Muscle Clean + 1 High Hang Clean + 1 C&J
Home Workouts
- Class on Sunday & Wednesday
Fitness
MOBILITY
2 Rounds
- 100M Sandbag Run
- Seal Walks
- 15 Wall Balls
- Seal Walks
- 15 Weighted Hip Extensions
2 Rounds
- Calorie Row (50/35)
- 25 Deadlift (225#/155#)
- 25 GHD Sit ups
Competitor
MOBILITY
2 Rounds
- 100M Sandbag Run
- Seal Walks
- 15 Wall Balls
- Seal Walks
- 15 Weighted Hip Extensions
2 Rounds
- Calorie Row (50/35)
- 25 Deadlift (225#/155#)
- 25 GHD Sit ups
Bootcamp
Day Four
Home Workouts
- Class on Sunday & Wednesday
Fitness
7 Minute EMOM
- 1 Power Snatch + 1 Hang Squat Snatch +1 Overhead Squat
12 Minute AMRAP
- 3 Snatch (135#/95#)
- 6 Clean & Jerk (135#/95#)
- 9 Chest to Bar Pull ups
- 54 Double Unders
Competitor
7 Minute EMOM
- 1 Power Snatch + 1 Hang Squat Snatch +1 Overhead Squat
12 Minute AMRAP
- 3 Snatch (135#/95#)
- 6 Clean & Jerk (135#/95#)
- 9 Chest to Bar Pull ups
- 54 Double Unders
Bootcamp
Day Three
Handstand Pushup Progression:
- 4 sets of wall runs/itchy arms for 6-8 reps per arm. For this movement, kick up into a hand stand. This is essentially a one arm hand stand. Pick up your left hand and shift weight to your right, then vice versa. If this is too difficult start by just rocking from left hand to right hand, almost picking up your hand
Home Workouts
For Time:
- 21 Burpees
- 21 Jumping lunges (alternating legs)
- 21 Hand release push ups
- 30 Mountain climbers
- 400M Run
- 18-18-18-30-400M Run
- 15-15-15-30-400M Run
- 12-12-12-30-400M Run
- 9-9-9-30-400M Run
- 6-6-6-30-400M Run
Fitness
Death by Strict Pull-ups
5 Rounds
- 20 Kettlebell Swing (55#/35#)
- 10 Ring dips
- 15 Box jumps (24"/20")
Competitor
Death by Strict Pull-ups
5 Rounds
- 12 Kettlebell Swing (70#/55#)
- 7 Bar Muscle ups
- 15 Box Jumps (30"/24")
Bootcamp
Day Two
Bench Press
- 5x70% of 1 Rep Max
- 3x75%
- Max reps at 85% of 1 RM
Core
Home Workouts
- Class on Sunday & Wednesday
Fitness
Find Max of the following complex
- Power Clean from mid hang (just above the knee) + Squat Clean from mid hang + Jerk
21-15-9
- Power Cleans (135#/95#)
- Handstand push ups
- Toes to Bar
Competitor
Find Max of the following complex
- Power Clean from mid hang (just above the knee) + Squat Clean from mid hang + Jerk
21-15-9
- Power Cleans (135#/95#)
- Handstand push ups
- Toes to Bar
Bootcamp
Day One
Back Squat
- 5x70% of 1 Rep Max
- 3x75%
- Max reps at 85% of 1 RM
Oly Lift
- In 5 sets work up to a max of the following: 1 Muscle Snatch + 1 Snatch Balance +1 Snatch
Hand Stand Pushup Progression:
- 5 sets of 5 HSPU negatives. 5 second decent. Rest 90 seconds between sets.
Home Workouts
- Class on Sunday & Wednesday
Fitness
- Yoga a 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga a 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
"The Jumpoff"
- 3 Rounds
- 800M Run
- 25 Kettlebell swing (55#/35#)
- 15 Jumping squats
- 25 Iron butterfly
- 20 Jumping lunge
- 10 Burpee broad jump
Fitness
The Buddy Foundation WOD - Teams of 4
- 800M Firehose Carry
- 200 Kettlebell Swing 55#/35#
- 200 Burpees
- 800M Firehose Carry
Competitor
The Buddy Foundation WOD - Teams of 4
- 800M Firehose Carry
- 200 Kettlebell Swing 70#/55#
- 200 Burpees over a Kettlebell
- 800M Firehose Carry
Bootcamp
Day Six
Shoulder Press
- 3x65% of 1 Rep Max
- 3x70%
- Max reps at 80% of 1 RM but greater than 3 reps
Hand stand pushup progression:
- 5 sets of HSPU negatives for 5 reps. 4 second decent. Rest 90 seconds between sets
Home Workouts
- Class on Sunday & Wednesday