Fitness
MOBILITY
- 3 minutes Max Rep Russian Kettlebell Swings (70#/55#)
- 1 minute Bear Crawl
- 3 minutes Max Rep Double Unders
Rest 2 minutes
- 90 seconds Max Rep Russian Kettlebell Swings (70#/55#)
- 30 seconds Bear Crawl
- 90 seconds Max Rep Double Unders
Competitor
MOBILITY
- 3 minutes Max Rep Russian Kettlebell Swings (70#/55#)
- 1 minute Bear Crawl
- 3 minutes Max Rep Double Unders
Rest 2 minutes
- 90 seconds Max Rep Russian Kettlebell Swings (70#/55#)
- 30 seconds Bear Crawl
- 90 seconds Max Rep Double Unders
Bootcamp
Day Two
Back Press
- 8X65% of 1 Rep max
- 6X75%
- 4X85%
- 4X90%
Strict Press
- 5X70% of 1 Rep Max
- 4X80%
- 3X85%
- 3X90%
Core
Fitness
MURPH - 3 Classes: 8:00 am, 9:15 am, 10:30 am
- 1 Mile Run
- 100 Pull ups
- 200 Push ups
- 300 Air Squats
- 1 Mile Run
In memory of Navy SEAL Lt. Michael Murphy, 29 of Patchogue NY, who was killed in Afghanistan on June 28th, 2005. Recipient of the Medal of Honor.
POST Murph BBQ
Competitor
MURPH - 3 Classes: 8:00 am, 9:15 am, 10:30 am
- 1 Mile Run
- 100 Pull ups
- 200 Push ups
- 300 Air Squats
- 1 Mile Run
In memory of Navy SEAL Lt. Michael Murphy, 29 of Patchogue NY, who was killed in Afghanistan on June 28th, 2005. Recipient of the Medal of Honor.
POST Murph BBQ
Bootcamp
Day One
Back Squat
- 8X65% of 1 Rep max
- 6X75%
- 4X85%
- 4X90%
Front Squat
- 5X70% of 1 Rep Max
- 4X80%
- 3X85%
- 3X90%
Power Snatch
Core
- 50 Ab Reps, choose exercise or mix and match
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
Fitness
PUSH Flight Simulator
5-10-15-20-25-20-15-10-5
15-30-45-60-75-60-45-30-15
Hank & Bubba -Partner WOD
50-40-30
- Bar Over Burpees
- Front Squats (95#/65#)
- Shoulder to Overhead (95#/65#)
Competitor
PUSH Flight Simulator
5-10-15-20-25-20-15-10-5
15-30-45-60-75-60-45-30-15
Hank & Bubba -Partner WOD
50-40-30
- Bar Over Burpees
- Front Squats (95#/65#)
- Shoulder to Overhead (95#/65#)
Bootcamp
Day Six
Bench Press
- 8X65% of 1 Rep Max
- 8X70%
- 8X75%
- 8X80%
Strict Press
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
For Time
Fitness
Deadlift
The Walking Dead
- 42-36-30-24-18-12-6 Walking Lunges
- 21-18-15-12-9-6-3 Deadlift (185#/135#)
Competitor
Deadlift
The Walking Dead
- 42-36-30-24-18-12-6 Walking Lunges
- 21-18-15-12-9-6-3 Deadlift (185#/135#)
Bootcamp
Day Five
Back Squat
- 8X65% of 1 Rep Max
- 8X70%
- 8X75%
- 8X80%
Front Squat
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
Squat Clean
- In 6 sets work up to 3 Rep Max
Fitness
Push Jerk
3 Rounds
- 400M Run
- 21 Hang Power Cleans (95#/65#)
- 12 STO (95#/65#)
Competitor
Push Jerk
3 Rounds
- 400M Run
- 21 Hang Power Cleans (95#/65#)
- 12 STO (95#/65#)
Bootcamp
Day Four
Fitness
Back Squat
7 Minute AMRAP - Ascending Ladder by 3 Reps
- 3 Dumbbell/Kettlebell Thrusters
- 3 Toes to Bar
- 6 DB/KB Thrusters
- 6 Toes to Bar
- 9 DB/KB Thrusters
- 9 Toes to Bar
- 12 DB/KB Thrusters
- 12 Toes to Bar
- etc.
Rx Range: Men: 45-55#, Women 25-35#
Competitor
Back Squat
7 Minute AMRAP - Ascending Ladder by 3 Reps
- 3 Dumbbell/Kettlebell Thrusters
- 3 Toes to Bar
- 6 DB/KB Thrusters
- 6 Toes to Bar
- 9 DB/KB Thrusters
- 9 Toes to Bar
- 12 DB/KB Thrusters
- 12 Toes to Bar
- etc.
Rx Range: Men: 45-55#, Women 25-35#
Bootcamp
Day Three
- 5 Sets of Max Unbroken C2B Pull ups
Fitness
Mobility
- 100 Air squats
- 100 Ab mat sit ups
- 50 Kettlebell Swings (70#/55#)
- 50 Box jump overs (24"/20")
Competitor
Mobility
- 100 Air squats
- 100 Ab mat sit ups
- 50 Kettlebell Swings (70#/55#)
- 50 Box jump overs (24"/20")
Bootcamp
Day Two
Bench Press
- 8X65% of 1 Rep Max
- 8X70%
- 6X80%
- 6X85%
Strict Press
- 5X70% of 1 Rep Max
- 5X75%
- 5X80%
- 5X85%
Core
- 5X6 Weighted Hip Extnesions
Fitness
Muscle Up Progressions
- 50 Wall Balls (20#/14#)
- 200M Run
- 15 Clean & Jerk (135#/95#)
- 400M Run
- 15 Clean & Jerk (135#/95#)
- 200M Run
- 50 Wall Balls (20#/14#)
Competitor
Muscle Up Progressions
- 50 Wall Balls (20#/14#)
- 200M Run
- 15 Clean & Jerk (135#/95#)
- 400M Run
- 15 Clean & Jerk (135#/95#)
- 200M Run
- 50 Wall Balls (20#/14#)
Bootcamp
Day One
Back Squat
- 8X65% of 1 Rep Max
- 8X70%
- 6X80%
- 6X85%
Front Squat
- 5X70% of 1 Rep Max
- 5X75%
- 5X80%
- 5X85%
Squat Snatch
- In 6 sets work up to 3 Rep Max
Core
- 100 Ab Reps, choose the exercise, mix & match
Fitness
- Yoga from 9 - 10 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga from 9 - 10 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
MOBILITY
Partner WOD - "Bull"
- 300 Double Unders
- 75 OHS (95#/65#)
- 75 Pull Ups
- Run 800M together, each person or Row 2000M cumulative
Competitor
MOBILITY
Partner WOD - "Bull"
- 300 Double Unders
- 75 OHS (135#/95#)
- 75 Pull ups
- Run 800M together, each person or row 2000M cumulative
Bootcamp
Day Six
Bench Press
- 10X60% of 1 Rep Max
- 10X65%
- 8X70%
- 8X75%
Strict Press
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
For Time
Fitness
Push Press
For Time:
- 90 Double Unders
- 30 Cleans (135#/95#)
- 90 Double Unders
- 30 Front Squats (135#/95#)
- 90 Double Unders
Competitor
Push Press
For Time:
- 90 Double Unders
- 30 Cleans (135#/95#)
- 90 Double Unders
- 30 Front Squats (135#/95#)
- 90 Double Unders
Bootcamp
Day Five
Back Squat
- 10X60% of 1 Rep Max
- 10X65%
- 8X70%
- 8X75%
Front Squat
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
Squat Clean
- In 6 sets work up to 3 Rep Max
Fitness
Rope Climbs
5 Rounds
- 5 Burpee Box Jumps (24"/20")
- 15 Overhead Squat (75#/55#)
- 300M Row
Competitor
Rope Climbs
5 Rounds
- 5 Burpee Box Jumps (24"/20")
- 15 Overhead Squat (75#/55#)
- 300M Row
Bootcamp
Day Four
Fitness
Overhead Squat
5-4-3-2-1
**Bar complex is 1 CTB Pull up + 1 Pull Up + 1 Toes to Bar**
1-2-3-4-5
Competitor
Overhead Squat
5-4-3-2-1
**Bar complex is 1 Bar Muscle up + 1 CTB + 1 Pull Up**
1-2-3-4-5
Bootcamp
Day Three
- 5 Sets of max unbroken C2B Pull ups
Fitness
Handstand Walk or Handstand Walk Progressions
Michael
3 Rounds
- 800M Run
- 50 Hip Extension
- 50 Ab Mat Sit Ups
Competitor
Handstand Walk or Handstand Walk Progressions
Michael
3 Rounds
- 800M Run
- 50 Hip Extensions
- 50 Ab Mat Sit Ups
Bootcamp
Day Two
Bench Press
- 8X65% of 1 Rep Max
- 8X70%
- 6X80%
- 6X85%
Strict Press
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
- 5X80%
Core
- 5X6 Weighted Hip extensions
Fitness
Squat Snatch
2 Rounds
3 - 2 Minute AMRAPs
- Core movements same in each Round but barbell movement changes
- First round is Max Rep Front Squat
- Second Round is Max Rep Shoulder to Overhead
2 Minute AMRAP
- 20 Toes to Bar, then Max Front Squat/S2OH (115#/75#) in remaining time - Rest 1 Minute
2 Minute AMRAP
- 20 GHD Sit ups, then Max Front Squat /S2OH (115#/75#) in remaining time - Rest 1 Minute
2 Minute AMRAP
- 20 Ab mat sit ups, then Max Front Squat/S2OH (115#/75#) in remaining time
Competitor
Squat Snatch
2 Rounds
3 - 2 Minute AMRAPs
- Core movements same in each Round but barbell movement changes
- First round is Max Rep Front Squat
- Second Round is Max Rep Shoulder to Overhead
2 Minute AMRAP
- 20 Toes to Bar, then Max Front Squat/S2OH (155#/105#) in remaining time - Rest 1 Minute
2 Minute AMRAP
- 20 GHD Sit ups, then Max Front Squat /S2OH (155#/105#) in remaining time - Rest 1 Minute
2 Minute AMRAP
- 20 Ab mat sit ups, then Max Front Squat/S2OH (155#/105#) in remaining time
Bootcamp
Day One
Back Squat
- 8X65% of 1 Rep Max
- 8X70%
- 6X80%
- 6X85%
Front Squat
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
- 5X80%
Squat Snatch
- In 6 sets work up to 3 Rep Max
Core
- 100 Reps of Abs, you choose exercise, mix & match
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
Fitness
Mobility
3-Person Team WOD
25 Minute Time Cap
Buy-In
In Remaining Time AMRAP
- 50 Hang Power Snatch (75#/55#)
- 50 Thrusters (75#/55#)
- 50 Sumo Deadlift High Pulls (75#/55#)
** One person working at a time
Competitor
Mobility
3-Person Team WOD
25 Minute Time Cap
Buy-In
In Remaining Time AMRAP
- 50 Hang Power Snatch (75#/55#)
- 50 Thrusters (75#/55#)
- 50 Sumo Deadlift High Pulls (75#/55#)
** One person working at a time
Bootcamp
Day Six
Bench Press
- 10X60% of 1 RM
- 8X70%
- 8X75%
- 8X80%
Strict Press
- 5X60% of 1 RM
- 5X65%
- 5X70%
- 5X70%
10 Minute EMOM
- ODD: 3-5 Muscle us
- EVEN: 40 Double Unders
Fitness
Clean
Helen
3 Rounds
- 400M Run
- 21 Kettlebell Swing (55#/35#)
- 12 Pull ups
Competitor
Clean
Helen
3 Rounds
- 400M Run
- 21 Kettlebell Swing (55#/35#)
- 12 Pull ups
Bootcamp
Day Five
Back Squat
- 10X60% of 1 RM
- 8X70%
- 8X75%
- 8X80%
Front Squat
- 5X60% of 1 RM
- 5X65%
- 5X70%
- 5X70%
Power Clean
- In 5 Sets work up to 3 Rep Max
Fitness
5 Minute EMOM
- 5 Burpees + 8 Kettlebell Swing
5 Rounds
- 10 Squat Snatch (75#/55#)
- 12 Handstand push ups
Competitor
5 Minute EMOM
- 5 Burpees + 8 Kettlebell Swing
5 Rounds
- 10 Squat Snatch (75#/55#)
- 12 Handstand push ups
Bootcamp
Day Four
Fitness
Strict Press
For Time
- 20 Toes to Bar
- 5 Deadlift (165#/125#)
- 5 Deadlift (185#/135#)
- 5 Deadlift (205#/145#)
- 5 Deadlift (225#/155#)
- 5 Deadlift (245#/165#)
- 1 Mile Run
Competitor
Strict Press
For Time
- 15 Muscle ups
- 1 Squat Clean (165#/125#)
- 1 Squat Clean (185#/135#)
- 1 Squat Clean (205#/145#)
- 1 Squat Clean (225#/155#)
- 1 Squat Clean (245#/165#)
- 1 Mile Run
Bootcamp
Day Three
- 5X5 Weighted Pull ups
- 5X5 Weighted Ring Dips
Fitness
12 Minute EMOM
- ODD: 4, 3-Second Pause Pistols/Goblet Squats (70#/55#)
- EVEN: 10 GHD Sit ups
3 Rounds
- 30 Double Unders
- 10 Power Clean (135#/95#)
- 20 Box Jump Overs (24"/20")
Competitor
12 Minute EMOM
- ODD: 4, 3-Second Pause Pistols/Goblet Squats (70#/55#)
- EVEN: 10 GHD Sit ups
3 Rounds
- 30 Double Unders
- 10 Power Clean (135#/95#)
- 20 Box Jump Overs (24"/20")
Bootcamp
Day Two
Bench Press
- 10X60% of 1 RM
- 8X65%
- 6X70%
- 6X75%
- 6X80%
Strict Press
- 5X60% of 1 RM
- 5X70%
- 5X75%
- 5X75%
Good Mornings
Fitness
Front Squat
Nicole
20 Minute AMRAP
- 400M Run
- Max Reps Pull ups
Competitor
Front Squat
PUSH Muscle up Marathon
20 Minute Time Cap
15-12-9-6-3
- Unbroken Muscle ups
- 200M Run to start each Round
** If drop from rings before completing at set, 100M penalty run before getting back on the rings
Bootcamp
Day One
Back Squat
- 10X60% of 1 RM
- 8X65%
- 6X70%
- 6X75%
- 6X80%
Front Squat
- 5X60% of 1 RM
- 5X70%
- 5X75%
- 5X75%
Power Snatch
- In 5 Sets work up to 5 RM
Core Work
- 50 Reps of our choice/mix
Fitness
HAPPY MOTHER'S DAY!
- NEW Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
HAPPY MOTHER'S DAY
- NEW Yoga at 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
BENCHMARK WEEK
Filthy Fifty
- 50 Box Jumps (24"/20")
- 50 Jumping Pull ups
- 50 Kettlebell Swing (35#/25#)
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45#/35#)
- 50 Hip Extensions
- 50 Wall Balls (20#/14#)
- 50 Burpees
- 50 Double Unders
Competitor
BENCHMARK WEEK
Filthy Fifty
- 50 Box Jumps (24"/20")
- 50 Jumping Pull ups
- 50 Kettlebell Swing (35#/25#)
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45#/35#)
- 50 Hip Extensions
- 50 Wall Balls (20#/14#)
- 50 Burpees
- 50 Double Unders
Bootcamp
Day Six
Day Two
Bench Pres
- 10 X 60% of 1 RM
- 8 X 65%
- 8 X 70%
- 8 X 75%
Strict Press
- 5 X 60% of 1 RM
- 5 X 65%
- 5 X 70%
- 5 X 70%
10 Minute EMOM
- ODD: 3 - 5 Bar Muscle ups
- EVEN: 10 Pistols
Fitness
8 Minute EMOM
- ODD: 5, 2-for-1 Wall Balls
- EVEN: 1 Seal Walk
BENCHMARK WEEK
Fran
21-15-9
- Thruster (95#/65#)
- Pull ups
Competitor
8 Minute EMOM
- ODD: 5, 2-for-1 Wall Balls
- EVEN: 1 Seal Walk
BENCHMARK WEEK
Fran
21-15-9
- Thruster (95#/65#)
- Pull u
Bootcamp
Day Five
Back Squat
- 10 X 60% of 1 RM
- 8 X 65%
- 8 X 70%
- 8 X 75%
Front Squat
- 5 X 60% of 1 RM
- 5 X 65%
- 5 X 70%
- 5 X 70%
Power Snatch
- In 7 sets work up to 3 RM
Fitness
2 Rounds
- 10 Good Mornings with 3 second hold
- 100M Run
- 10 Burpees
BENCHMARK WEEK
Christine - 3 Rounds
- 500M Row
- 12 Deadlift @ Bodyweight
- 21 Box Jumps (20")
Competitor
2 Rounds
- 10 Good Mornings with 3 second hold
- 100M Run
- 10 Burpees
BENCHMARK WEEK
Christine - 3 Rounds
- 500M Row
- 12 Deadlift @ Bodyweight
- 21 Box Jumps (20")
Bootcamp
Day Four
Fitness
Mobility
BENCHMARK WEEK
Cindy - 20 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
OR
Nate - 20 Minute AMRAP
- 2 Muscle ups
- 4 Handstand Push ups
- 8 Kettlebell Swing (70#/55#)
Chief Petty Officer Nate Hardy was killed Sunday, Feb. 4th 2008 during combat operatins in Iraq
Competitor
Mobility
BENCHMARK WEEK
Cindy - 20 Minute AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
OR
Nate - 20 Minute AMRAP
- 2 Muscle ups
- 4 Handstand Push ups
- 8 Kettlebell Swing (70#/55#)
Chief Petty Officer Nate Hardy was killed Sunday, Feb. 4th 2008 during combat operatins in Iraq
Bootcamp
Day Three
- 30 Strict Muscle up/CTB Pull ups for time
- 30 Kipping HSPU for time
Fitness
Mobility
BENCHMARK WEEK
Weightlifting Meet
- Max Rep Clean & Jerk
- Max Rep Snatch
- 500M Time Trial Row
Competitor
Mobility
BENCHMARK WEEK
Weightlifting Meet
- Max Rep Clean & Jerk
- Max Rep Snatch
- 500M Time Trial Row
Bootcamp
Day Two
Bench Pres
- 10 X 60% of 1 RM
- 8 X 70%
- 6 X 75%
- 4 X 80%
Strict Press
- 5 X 60% of 1 RM
- 5 X 70%
- 5 X 70%
- 5 X 70%
Hip Extensions
Fitness
4 Rounds
- 10 Second Overhead Squat Hold - 20 Seconds Rest
- 10 Second Bar Kips - 20 Second Rest
BENCHMARK WEEK
Jeremy
21-15-9
- Overhead Squat (95#/65#)
- Burpees
Three year old Jeremy Bloniasz lost his life in a tragic accident on Thursday July 6th, 2006.
Competitor
4 Rounds
- 10 Second Overhead Squat Hold - 20 Seconds Rest
- 10 Second Bar Kips - 20 Second Rest
BENCHMARK WEEK
Amanda
9-7-5
- Muscle Up
- Squat Snatch (135#/95#)
Bootcamp
Day One
Back Squat
- 10 X 60% of 1 RM
- 8 X 70%
- 6 X 75%
- 4 X 80%
Front Squat
- 5 X 60% of 1 RM
- 5 X 70%
- 5 X 70%
- 5 X 70%
Power Clean
- In 7 sets work up to 3 RM
100 Ab Reps
Fitness
- Open Gym from 10 am to 12 pm
Competitor
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven