Fitness
Mobility
Strength Day (not for time)
- 5x5 Back Squat
- 5x5 Bench Press
- 5x5 Deadlift
Competitor
Mobility
Strength Day (not for time)
- 5x5 Back Squat
- 5x5 Bench Press
- 5x5 Deadlift
Bootcamp
Day Four
Fitness
Strength
12 Minute AMRAP
- 400M Run
- 10 Front Squat (135#/95#)
Competitor
Strength
12 Minute AMRAP
- 400M Run
- 10 Front Squat (185#/125#)
Bootcamp
Day Three
For Time
- 30 Strict Handstand Push ups, every time break perform 5-10 Toes to Bar
Fitness
Skill
- 1 Max Set of Unbroken Wall balls - Rest 1 minute
- 1 Max Set of Unbroken Pull ups - Rest 1 minute
- 1 Max Set of Unbroken Push ups
7 Rounds
- 20/15 Calorie Row
- 10 Box Jump Overs (24"/20")
Competitor
Skill
- 1 Max Set of Unbroken Wall balls - Rest 1 minute
- 1 Max Set of Unbroken Pull ups - Rest 1 minute
- 1 Max Set of Unbroken Push ups
7 Rounds
- 20/15 Calorie Row
- 10 Box Jump Overs (24"/20")
Bootcamp
Day Two
Bench Press
- 5X60% of 1 Rep Max
- 3X70%
- 2X80%
- 2X90%
- 1X95%
Strict Press
- 5X65% of 1 Rep Max
- 4X75%
- 4X80%
- 4X85%
Core
Fitness
Strength
- 3 Rep Max Hang Squat Clean
5 Rounds for Total Reps
- 30 Seconds of Max effort Double Unders
- 30 Seconds of Max effort Burpees
- 30 Seconds of Max effort Lunges
- 30 Seconds of Rest
Competitor
Strength
- 3 Rep Max Hang Squat Clean
5 Rounds for Total Reps
- 30 Seconds of Max effort Double Unders
- 30 Seconds of Max effort Burpees
- 30 Seconds of Max effort Lunges
- 30 Seconds of Rest
Bootcamp
Day One
Back Squat
- 5X60% of 1 Rep Max
- 3X70%
- 2X80%
- 2X90%
- 1X95%
Front Squat
- 5X65% of 1 Rep Max
- 4X75%
- 4X80%
- 4X85%
Power Snatch + 2 Snatch Balance
Core
- 50 Ab reps, choose exercise, mix & match
Fitness
- Yoga @ 9am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga @ 9am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
Skill
Partner WOD
- 50 Front Squats (185/#125#)
- 30 Burpees
- 50 Deadlifts (185#/125#)
- 30 Burpees
- 50 Kettlebell Swings (70#/55#)
- 30 Burpees
Competitor
Skill
Partner WOD
- 50 Front Squats (185/#125#)
- 30 Burpees
- 50 Deadlifts (185#/125#)
- 30 Burpees
- 50 Kettlebell Swings (70#/55#)
- 30 Burpees
Bootcamp
Day Six
Bench Press
- 5X65% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
- 5X70%
Strict Press
- 5X60% of 1 Rep Max
- 5X60%
- 5X60%
- 5X60%
Gymnastics
- 15 Strict Muscle ups
- 15 Kipping Muscle ups
Fitness
Strength
- 3-3-3-3-3 Snatch Grip Deadlift
5 Rounds
Competitor
Strength
- 3-3-3-3-3 Snatch Grip Deadlift
5 Rounds
- 500M Row
- 20 Handstand push ups
Bootcamp
Day Five
Back Squat
- 5X65% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
- 5X70%
Front Squat
- 5X60% of 1 Rep Max
- 5X60%
- 5X60%
- 5X60%
Power Clean + Squat Clean + Jerk
Fitness
Mobility
10 Rounds
- 10 Kettlebell Swings (55#/35#)
- 10 Walking Lunges
- 4 Chest to Bar Pull ups
Competitor
Mobility
10 Rounds
- 10 Kettlebell Swings (70#/55#)
- 10 Pistols (alternating)
- 4 Muscle ups
Bootcamp
Day Four
Fitness
Skill
3 Rounds
- 1-2 Rope Climb
- 10 Handstand Push Up
- 15 GHD Sit ups
Partner WOD - 20 Minute AMRAP
- 21 Bench Press (135#/75#)
- 21 L pull ups
Competitor
Skill
3 Rounds
- 1-2 Rope Climb
- 10 Handstand Push Up
- 15 GHD Sit ups
Partner WOD - 20 Minute AMRAP
- 21 Bench Press (135#/75#)
- 21 L pull ups
Bootcamp
Day Three
- 50 Strict Pull ups, every time break do 5-10 push ups
Fitness
Strength
- 5 x 3 Power Snatch onto mats or yoga mats or chalk lines on the floor
10 Minute AMRAP
- 14 Hang Squat snatch (105#/70#)
- 21 Box jump overs (24"/20")
Competitor
Strength
- 5 x 3 Power Snatch onto mats or yoga mats or chalk lines on the floor
10 Minute AMRAP
- 14 Hang Squat snatch (105#/70#)
- 21 Box jump overs (24"/20")
Bootcamp
Day Two
Bench Press
- 5X65% of 1 Rep Max
- 5X70%
- 5X75%
- 5X80%
Strict Press
- 5X60% of 1 Rep Max
- 5X65%
- 5X65%
- 5X65%
Core
Fitness
Strength
*Pause 3 seconds at rock bottom
21-15-9
- Thrusters (95#/65#)
- Pull Ups
- 400M Run in between sets
Competitor
Strength
*Pause 3 seconds at rock bottom
Framanda
- 21 Thrusters (95#/65#)
- 9 Muscle Ups
- 15 Thrusters
- 7 Muscle Ups
- 9 Thrusters
- 5 Muscle Ups
Bootcamp
Day One
Back Squat
- 5X65% of 1 Rep Max
- 5X70%
- 5X75%
- 5X80%
Front Squat
- 5X60% of 1 Rep Max
- 5X65%
- 5X65%
- 5X65%
Squat Snatch + Snatch Balance
- In 5 Sets find max complex
Core
- 100 Ab Reps, choose exercise, mix & match
Fitness
Happy Father's Day!
- NO YOGA TODAY
- Open Gym from 10 am to 12 pm
Competitor
Happy Father's Day!
- NO YOGA TODAY
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
5 Empty Barbell Bear Complex
There are 3 "reps" within each complex, for a total of 15.
Make each movement distinct, particularly on the first few complexes:
- Power Clean
- Front Squat
- Push Press to behind the neck
- Back Squat
- Push Press to front, return to PC position (that's ONE rep within a 3-rep complex).
PAUSE during each movement and NOT turn this into rapid-fire squat clean-thruster, back-squat-thruster
"Bruce Banner"
- 20 Deadlift (225#/155#)
- 30 Front Squat (135#/95#)
- 40 Shoulder to Overhead (95#/65#)
Competitor
5 Empty Barbell Bear Complex
There are 3 "reps" within each complex, for a total of 15.
Make each movement distinct, particularly on the first few complexes:
- Power Clean
- Front Squat
- Push Press to behind the neck
- Back Squat
- Push Press to front, return to PC position (that's ONE rep within a 3-rep complex).
PAUSE during each movement and NOT turn this into rapid-fire squat clean-thruster, back-squat-thruster
"The Hulk"
- 20 Deadlift (275#/185#)
- 30 Front Squat (185#/125#)
- 40 Shoulder to Overhead (135#/95#)
Bootcamp
Day Six
Bench Press
- 4X70% of 1 Rep Max
- 4X75%
- 4X80%
- 4X85%
Strict Press
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
For Time
Fitness
Alternating A/B:
- A:
- 10 Front Squats @ 55% 1 Rep Max
- 10 Front Squats @ 65%
- 10 Front Squats @ 75%
2. B:
- Max Effort Push Ups
- Max Effort Decline Push Ups
- Max Effort Handstand Push Ups
21-15-9
- Hang Squat clean (95#/65#)
- Handstand push ups
Competitor
Alternating A/B:
- A:
- 10 Front Squats @ 55% 1 Rep Max
- 10 Front Squats @ 65%
- 10 Front Squats @ 75%
2. B:
- Max Effort Push Ups
- Max Effort Decline Push Ups
- Max Effort Handstand Push Ups
21-15-9
- Dumbbell Hang Squat clean (45#/30#)
- Handstand push ups
Bootcamp
Day Five
Back Squat
- 4X70% of 1 Rep Max
- 4X75%
- 4X80%
- 4X85%
Front Squat
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
Hang Squat Clean + Squat Clean
Fitness
3 Rounds
- 15 hip extensions
- 15 sit ups
- 10 wall balls
10 Minute EMOM
4 Rounds of 3 Minute AMRAP
MEN
- 500M Row
- In remaining time Max Reps Shoulder to Overhead @135#
WOMEN
- 400M Row
- In remaining time Max Reps Shoulder to Overhead @85#
**Rest 1 min between rounds**
Score is total number of STO
Competitor
3 Rounds
- 15 hip extensions
- 15 sit ups
- 10 wall balls
10 Minute EMOM
4 Rounds of 3 Minute AMRAP:
MEN
- 500M Row
- In remaining time Max Reps Shoulder to Overhead @135#
WOMEN
- 400M Row
- In remaining time Max Reps Shoulder to Overhead @85#
**Rest 1 min between rounds**
Score is total number of STO
Bootcamp
Day Four
Fitness
3 Rounds
- 3 ManMakers
- 2 Turkish Get Ups (Per side)
- 100M Sprint
- 24 pull ups
- 50 Double Unders
- 18 pull ups
- 75 Double Unders
- 12 pull ups
- 100 Double Unders
Competitor
3 Rounds
- 3 ManMakers
- 2 Turkish Get Ups (Per side)
- 100M Sprint
- 12 Bar Muscle Ups
- 50 Double Unders
- 9 Bar Muscle Ups
- 75 Double Unders
- 6 Bar Muscle Ups
- 100 Double Unders
Bootcamp
Day Three
- Max Set of Strict Muscle ups
- Max Set of Kipping Muscle ups
Fitness
MOBILITY
10 Rounds
- 15 Deadlifts (135#/95#)
- 15 Push ups
Competitor
MOBILITY
10 Rounds
- 10 Deadlifts (155#/110#)
- 10 Ring Dips
Bootcamp
Day Two
Bench Press
- 5X70% of 1 Rep Max
- 5X80%
- 2X85%
- 3X90%
- 1X100%
Strict Press
- 5X65% of 1 Rep Max
- 4X75%
- 4X80%
- 4X85%
Core
- 4X7 Weighted Good Mornings
Fitness
12 Minute EMOM
"Nancy" 5 Rounds
- 400M Run
- 15 Overhead Squat (95#/65#)
Competitor
12 Minute EMOM
"Nancy" 5 Rounds
- 400M Run
- 15 Overhead Squat (95#/65#)
Bootcamp
Day One
Back Squat
- 5X70% of 1 Rep Max
- 5X80%
- 2X85%
- 3X90%
- 1X100%
Front Squat
- 5X65% of 1 Rep Max
- 4X75%
- 4X80%
- 4X85%
Mid Hang Squat Snatch + Snatch Balance + Overhead Squat
Core
- 100 Ab Reps of you choice, 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
ASA WOD
30 Minute AMRAP, 4-Person Team
- 2-Person 200M Run Pacer with Sandbag/Med ball or 1 person w/ weight & other person pushing ASA Athlete
- 2 other team members work through reps, alternating after Run
- * 100 Kettlebell Swings (55#/35#)
- * 100 Squats
- * 100 Ab mat Sit ups
- * 100 Walking Lunges (50/Leg)
- * 100 Push Press (45#/35#)
Competitor
ASA WOD
30 Minute AMRAP, 4-Person Team
- 2-Person 200M Run Pacer with Sandbag/Med ball or 1 person w/ weight & other person pushing ASA Athlete
- 2 other team members work through reps, alternating after Run
- * 100 Kettlebell Swings (55#/35#)
- * 100 Squats
- * 100 Ab mat Sit ups
- * 100 Walking Lunges (50/Leg)
- * 100 Push Press (45#/35#)
Bootcamp
Day Six
Bench Press
- 4X75% of 1 Rep Max
- 4X80%
- 4X80%
- 4X80%
Strict Press
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
For Time
Fitness
Tic Tac Toe
Lynne
5 rounds for Max Reps of:
- Bench press (Men: Body weight/Women 65% Body Weight)
- Pull ups
Competitor
Tic Tac Toe
Lynne
5 rounds for Max Reps of:
- Bench press (Men: Body weight/Women 65% Body Weight)
- Pull ups
Bootcamp
Day Five
Back Squat
- 4X75% of 1 Rep Max
- 4X80%
- 4X80%
- 4X80%
Front Squat
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
Hang Squat Clean + Squat Clean
Fitness
Touch & Go Squat Cleans
10 Minute AMRAP
- 1 mile run
- Remaining time Max Reps Power Cleans (135#/95#)
Competitor
Touch & Go Squat Cleans
10 Minute AMRAP
- 1 mile run
- Remaining time Max Reps Power Cleans (135#/95#)
Bootcamp
Day Four
Fitness
Tabata (alternating)
20 Minute AMRAP
- 15 Hang power cleans (115#/75#)
- 12 Ring dips
- 21 Sit ups
Competitor
Tabata (alternating)
20 Minute AMRAP
- 15 Hang power cleans (115#/75#)
- 12 Ring dips
- 21 Sit ups
Bootcamp
Day Three
- Max Set of Strict Muscle ups
- Max Set of Kipping Muscle ups
Fitness
10 Minute EMOM
- 1 Push Press + 1 Push Jerk
Five rounds
- 21 Thrusters (75#/55#)
- 21 Double-unders
Competitor
10 Minute EMOM
- 1 Push Press + 1 Push Jerk
Five rounds
- 21 Thrusters (75#/55#)
- 21 Double-unders
Bootcamp
Day Two
Bench Press
- 6X70% of 1 Rep Max
- 6X80%
- 3X90%
- 2X95%
Strict Press
- 5X65% or 1 Rep Max
- 4X75%
- 4X80%
- 4X80%
Core
- 4X7 Weighted Good Mornings
Fitness
Mobility
- 800M Run
- 40 Kipping pull ups
- 800M Run
- 40 Ring Rows
- 800M Run
- 40 Jumping pull ups
Competitor
Mobility
- 800M Run
- 40 L-pull ups
- 800M Run
- 40 Strict pull ups
- 800M Run
- 40 Kipping/butterfly pull ups
Bootcamp
Day One
Back Squat
- 6X70% of 1 Rep Max
- 6X80%
- 3X90%
- 2X95%
Front Squat
- 5X65% or 1 Rep Max
- 4X75%
- 4X80%
- 4X80%
Mid Hang Squat Snatch + Squat Snatch
Core
- 100 Ab Reps, choose exercise, mix & match
Fitness
- Yoga @ 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga @ 9 am
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Fitness
MOBILITY
5 Rounds
3 Minute AMRAP
- 20 Kettlebell Swings (55/#35#)
- 20 Box Jumps (24"/20")
In the Balance of the time - AMRAP Hang Squat Cleans
- Round 1 - 205#/135#
- Round 2 - 195#/125#
- Round 3 - 175#/115#
- Round 4 - 155#/105#
- Round 5 - 135#/95#
Rest 1 Minute Between Rounds
Competitor
MOBILITY
5 Rounds
3 Minute AMRAP
- 20 Kettlebell Swings (55/#35#)
- 20 Box Jumps (24"/20")
In the Balance of the time - AMRAP Hang Squat Cleans
- Round 1 - 205#/135#
- Round 2 - 195#/125#
- Round 3 - 175#/115#
- Round 4 - 155#/105#
- Round 5 - 135#/95#
Rest 1 Minute Between Rounds
Bootcamp
Day Six
Bench Press
- 6X65% of 1 Rep Max
- 6X75%
- 6X80%
- 6X80%
Strict Press
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
12 Minute EMOM
- ODD: 3- 5 Bar Muscle ups
- EVEN: 15 Box Jumps
Fitness
Max Height Box Jump
15 Minute AMRAP:
- 80 Double Unders
- 12 Deadlifts (Bodyweight)
- 40 AbMat Sit Ups
Competitor
Max Height Box Jump
15 Minute AMRAP
- 80 Double Unders
- 12 Deadlifts (Bodyweight)
- 40 AbMat Sit Ups
Bootcamp
Day Five
Back Squat
- 6X65% of 1 Rep Max
- 6X75%
- 6X80%
- 6X80%
Front Squat
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
Power Clean
Fitness
7 Minute EMOM
- 1 Power Snatch
- 1 Hang Squat Snatch
- 1 Overhead Squat
15-12-9-6-3
- Power Clean & Jerk (155#/105#)
- Chest to Bar Pull ups
Competitor
7 Minute EMOM
- 1 Power Snatch
- 1 Hang Squat Snatch
- 1 Overhead Squat
15-12-9-6-3
- Power Clean & Jerk (155#/105#)
- Chest to Bar Pull ups
Bootcamp
Day Four
Fitness
Back Squat
3 Rounds
- 5 Muscle Ups
- 10 Handstand push ups
- 15 Pistols each leg (30 total)
Competitor
Back Squat
3 Rounds
- 5 Muscle Ups
- 10 Handstand push ups
- 15 Pistols each leg (30 total)
Bootcamp
Day Three
- Max Set Strict Handstand push ups
- Max Set Kipping Handstand push ups