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 7
Home Workouts
Starting Wednesday Aug. 3rd!
- Going forward classes every Wednesday @ 7 pm & Sunday at 10 am
Fitness
Teams of 2 complete the following (one person working at a time):
50-35-20
- Wall balls (20#/14#)
- Pull ups
Then
50-35-20
- Toe to bar
- Power cleans (95#/65#)
Competitor
Teams of 2 complete the following (one person working at a time):
50-35-20
- Wall balls (20#/14#)
- Pull ups
Then
50-35-20
- Toe to bar
- Power cleans (95#/65#)
Bootcamp
Day Six
Shoulder Press
- 5x60% of 1Rep Max
- 5x70% of 1 Rep Max
- Max reps at 75% of 1 Rep Max but greater than 5 reps.
Muscle Up Progression
- 5 x 2 ring pull ups using a false grip
- 5 x 3 strict ring dips
Home Workouts
Starting Wednesday Aug. 3rd!
- Going forward classes every Wednesday @ 7 pm & Sunday at 10 am
Fitness
Deadlift
- 3 reps @ 70% of 1 Rep Max
- 3 reps @ 80% of 1 Rep Max
- 3 reps @ 90% of 1 Rep Max
3 Rounds
- 400M Run
- 20 GHD Sit ups
- 15 Deadlifts (225#/155#)
Competitor
Deadlift
- 3 reps @ 70% of 1 Rep Max
- 3 reps @ 80% of 1 Rep Max
- 3 reps @ 90% of 1 Rep Max
3 Rounds
- 400M Run
- 20 GHD Sit ups
- 15 Deadlifts (275#/185#)
Bootcamp
Day Five
Deadlift
- 5x60% of 1Rep Max
- 5x70% of 1 Rep Max
- Max reps at 75% of 1Rep Max but greater than 5 reps.
Oly Lift
- In 5 sets work up to a max of 1 high hang clean + squat clean + jerk
Home Workouts
Starting Wednesday Aug. 3rd!
- Going forward classes every Wednesday @ 7 pm & Sunday at 10 am
Fitness
Thruster
21-15-9-6-3
- Calorie Row
- Thrusters (95#/65#)
Competitor
Thruster
21-15-9-6-3
- Calorie Row
- Thrusters (95#/65#)
Bootcamp
Day Four
Home Workouts
Starting Wednesday Aug. 3rd!
- Going forward classes every Wednesday @ 7 pm & Sunday at 10 am
Fitness
Muscle up Progressions
10-8-6-4-2
- Clean & Jerk (115#/75#)
- Burpee pull ups
Competitor
Muscle up Progressions
10-8-6-4-2
- Clean & Jerk (155#/105#)
- Muscle Ups
Bootcamp
Day Three
Muscle Up Progression
- 5 x 6 ring kips (hollow to arch) using a false grip
- 4 x 8 ring push ups
- 4 x 8 false grip ring rows
Home Workouts
Starting Wednesday Aug. 3rd!
- Going forward classes every Wednesday @ 7 pm & Sunday at 10 am
Fitness
Power Snatch
- 2-2-2-2-2
- Rest 90 Seconds between sets
21-15-9
- Handstand Push ups
- Power Snatch (95#/65#)
Competitor
Power Snatch
- 2-2-2-2-2
- Rest 90 Seconds between sets
21-15-9
- Handstand Push ups
- Power Snatch (95#/65#)
Bootcamp
Day Two
Bench Press
- 5x60% of 1 Rep Max
- 5x70% of 1 Rep Max
- Max reps at 75% of 1 Rep Max but greater than 5 reps
Core
- 3x5 weighted hip Extensions
Home Workouts
Starting Wednesday Aug. 3rd!
- Going forward classes every Wednesday @ 7 pm & Sunday at 10 am
Fitness
5 Empty Barbell Bear Complex
"DT" 5 Rounds - Time to feel like a Games Athlete!
- 12 Deadlift (155#/105#)
- 9 Hang power cleans (155#/105#)
- 6 Jerks (155#/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Competitor
5 Empty Barbell Bear Complex
"DT" 5 Rounds - Time to feel like a Games Athlete!
- 12 Deadlift (155#/105#)
- 9 Hang power cleans (155#/105#)
- 6 Jerks (155#/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Bootcamp
Day One
Back Squat
- 5X60% of 1 Rep Max
- 5X70% of 1 Rep Max
- Max Reps at 75% of 1 Rep Max, greater than 5 reps
1 Squat Snatch + 1 Snatch Balance
Muscle up Progression
- 7 sets of 3 Toe Nail strict transitions https://www.youtube.com/watch?v=3690Czq62_M
- 7x1 of muscle up negatives: Begin at the top of a ring dip, lower yourself to the rings. Place your toes on the floor transition through to a kneeling position to the floor
Home Workouts
Testing grit
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 7
Fitness
3 Minute Per Station
- Wall balls (20#/14#)
- Burpee box jumps (24"/20")
- Snatch (95#/65#)
- Handstand Push up
- Power cleans (135#/95#)
- Row for Calories
Competitor
3 Minute Per Station
- Wall balls (20#/14#)
- Burpee box jumps (24"/20")
- Snatch (95#/65#)
- Handstand Push up
- Power cleans (135#/95#)
- Row for Calories
Bootcamp
Bench Press
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
- 5X75%
Strict Press
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
Weighted Strict Pull ups
Weighted Ring Dips
Fitness
Overhead Squat
18-12-6
- Pull ups
- Squat clean thrusters (115#/75#)
Competitor
Overhead Squat
15-12-9
- Ring Muscle ups
- Squat clean thrusters (135#/95#)
Bootcamp
Day 5
Back Squat
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
- 5X75%
Front Squat
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
Max Complex
- In 5 Sets work up to max: 1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch
Fitness
Back Squat
- 3 reps @ 70% of 1 Rep Max
- 3 reps @ 80% of 1 Rep Max
- 3 reps @ 90% of 1 Rep Max
5 Rounds
- 10 Push Press (95#/65#)
- 10 Back Squat (95#/65#)
- 10 Bar facing burpees
Competitor
Back Squat
- 3 reps @ 70% of 1 Rep Max
- 3 reps @ 80% of 1 Rep Max
- 3 reps @ 90% of 1 Rep Max
5 Rounds
- 10 Push Press (135#/95#)
- 10 Back Squat (135#/95#)
- 10 Bar facing burpees
Bootcamp
Day 4
Fitness
3 Rounds
- 3 ManMakers
- 2 Turkish Get Ups (Per side)
- 1 100M sprint
"The Chief"
5 Cycles of 3 Minute AMRAPs with 1 Minute of Rest between each cycle.
- 3 Power Cleans (135#/95#)
- 6 Push ups
- 9 Air squats
** Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Competitor
3 Rounds
- 3 ManMakers
- 2 Turkish Get Ups (Per side)
- 1 100M sprint
"The Chief"
5 Cycles of 3 Minute AMRAPs with 1 Minute of Rest between each cycle.
- 3 Power Cleans (135#/95#)
- 6 Push ups
- 9 Air squats
** Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Bootcamp
Day 3
7 Minute EMOM
- Chest to Bar pull ups, choose # of reps and maintain each round
Fitness
Front Squat
30-20-10
- Wall Balls (20#/14#)
- Power Cleans (115#/80#)
Competitor
Front Squat
30-20-10
- Wall Balls (20#/14#)
- Power Cleans (115#/80#)
Bootcamp
Day Two
Bench Press
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
- 5X75%
Strict Press
- 5X65% of 1 Rep Max
- 5X70%
- 5X75%
Core
Fitness
3 Rounds
- 30 second handstand hold
- 15 hip extension
- 10 toes to bar
21-15-9-6-3
- Deadlift (155#/105#)
- GHD Sit up
- Handstand Push up
Competitor
3 Rounds
- 30 second handstand hold
- 15 hip extension
- 10 toes to bar
21-15-9-6-3
- Deadlift (185#/135#)
- GHD Sit up
- Strict Handstand Push up
Bootcamp
Day One
Back Squat
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
- 5X75%
Front Squat
- 5X65% of 1 Rep Max
- 5X70%
- 5X75%
Max Complex
- In 5 sets work up to max: 1 Power Clean + 1 Power Jerk + 1 Squat Clean + 1 Split Jerk
Core
- 100 Ab Reps, 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
"Ascending Sevens" - 25 Minute AMRAP Partner WOD
- Handstand Push ups
- Thrusters (135#/95#)
- Knee to Elbows
- Deadlift (245#/175#)
- Burpees
- Kettlebell Swings (70/#55#)
- Pull ups
** First round 1 rep of each, each round increase reps by 1
Competitor
"Ascending Sevens" - 25 Minute AMRAP Partner WOD
- Handstand Push ups
- Thrusters (135#/95#)
- Knee to Elbows
- Deadlift (245#/175#)
- Burpees
- Kettlebell Swings (70/#55#)
- Pull ups
** First round 1 rep of each, each round increase reps by 1
Bootcamp
Day Six
Bench Press
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
Strict Press
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
- 5X80%
Gymnastics
- 7X2 Weighted Strict Pull ups
Fitness
Push Jerk
- 3 Sets of Max reps at 85% of 1 Rep Max (goal being 5+ each)
10-8-6-4-2
- Front Squats (135#/95#)
- Shoulder to Overhead (135#/95#)
Competitor
Push Jerk
- 3 Sets of Max reps at 85% of 1 Rep Max (goal being 5+ each)
10-8-6-4-2
- Front Squats (165#/110#)
- Shoulder to Overhead (165#/110#)
Bootcamp
Day Five
Back Squat
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
Front Squat
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
- 5X80%
Hang Squat Snatch
- In 5 Sets work up to 3 Rep Max
Fitness
Deadlift
- 5 reps @ 65% of 1 Rep Max
- 5 reps @ 75%
- 5 reps @ 85%
For Time
- 20 Burpee Chest to Bar pull ups
- 20 Burpee Box jump overs (24"/20")
- 20 Burpee pull ups
Competitor
Deadlift
- 5 reps @ 65% of 1 Rep Max
- 5 reps @ 75%
- 5 reps @ 85%
For Time
- 20 Burpee Muscle ups
- 20 Burpee Box jump overs (24"/20")
- 20 Burpee Pull ups
Bootcamp
Day Four
Fitness
4 Rounds
- 2 Rope Climbs
- 3 Inchworms
- 4 Shuttle run passes
- 5 Strict Toes to Bar
3 Rounds
- 400M Run
- 10 Clean & Jerk (155#/105#)
Competitor
4 Rounds
- 2 Rope Climbs
- 3 Inchworms
- 4 Shuttle run passes
- 5 Strict Toes to Bar
3 Rounds
- 400M Run
- 10 Clean & Jerk (155#/105#)
Bootcamp
Day Three
10 Minute EMOM
- ODD: 5-10 Handstand Push ups
- EVEN: 5-10 Toes to Bar
Fitness
10 Minute EMOM
- Clean & Jerk - 3 Reps @ 80% of 1 Rep Max
For Time:
- 42 Pull ups
- 8 Overhead Squat (155#/105#)
Competitor
10 Minute EMOM
- Clean & Jerk - 3 Reps @ 80% of 1 Rep Max
For Time:
- 42 Pull ups
- 8 Overhead Squat (155#/105#)
Bootcamp
Day Two
Bench Press
- 5X60% of 1 Rep Max
- 3X70%
- 2X80%
- 2X90%
- 1X95%
- 1X103%
Strict Press
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
- 5X75%
Core
Fitness
Mobility
5 Rounds:
- 10 Push press (135#/95#)
- 10 Toes to Bar
- 10 Deadlift (225#/155#)
Competitor
Mobility
5 Rounds:
- 10 Push press (135#/95#)
- 10 Toes to Bar
- 10 Deadlift (225#/155#)
Bootcamp
Day One
Back Squat
- 5X60% of 1 Rep Max
- 3X70%
- 2X80%
- 2X90%
- 1X95%
- 1X103%
Front Squat
- 5X60% of 1 Rep Max
- 5X70%
- 5X75%
- 5X75%
Complex
- In 5 Sets find Max of: 3 Front Squats + 1 Jerk
Core
- 50 Ab Reps, 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
Dodgeball
OR
2 rounds:
- 2 Lengths Bear Crawls
- 2 Lengths Burpee Broad Jumps
- 10 strict pull-ups
- 100M sprint
Danny
20 Minute AMRAP - Partner WOD
- 30 Box Jumps (24"/20")
- 20 Push Press (115#/75#)
- 30 Pull ups
Competitor
Dodgeball
OR
2 rounds:
- 2 Lengths Bear Crawls
- 2 Lengths Burpee Broad Jumps
- 10 strict pull-ups
- 100M sprint
Danny
20 Minute AMRAP - Partner WOD
- 30 Box Jumps (24"/20")
- 20 Push Press (115#/75#)
- 30 Pull ups
Bootcamp
Day Six
Bench Press
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X75%
Strict Press
- 5X60% or 1 Rep Max
- 5X65%
- 5X70%
- 5X75%
For Time
Fitness
Strength
Find max of the following complex
- Power Clean from mid hang (just above the knee) + Squat +Clean from mid hang + Jerk
For Time:
- 50/37 Calorie Row
- 50 Power Clean (75#/55#)
- 30/20 Calorie Row
- 30 Power Clean (75#/55#)
Competitor
Strength
Find max of the following complex
- Power Clean from mid hang (just above the knee) + Squat +Clean from mid hang + Jerk
For Time:
- 50/37 Calorie Row
- 50 Power Clean 995#/65#)
- 30/20 Calorie Row
- 30 Power Clean (95#/65#)
Bootcamp
Day Five
Back Squat
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X75%
Front Squat
- 5X60% or 1 Rep Max
- 5X65%
- 5X70%
- 5X75%
5 Minute EMOM
Fitness
Strength
21-15-19
- Hang Squat Snatch (95#/65#)
- Box Jumps (24"/20")
Competitor
Strength
21-15-19
- Hang Squat Snatch (95#/65#)
- Box Jumps (24"/20")
Bootcamp
Day Four
Fitness
Strength
3 Rounds
- 30 Push ups
- 50 Double Unders
Competitor
Strength
3 Rounds
- 15 Handstand Push ups
- 50 Double Unders
Bootcamp
Day Three
For Time
Fitness
2 Rounds
- 200M Run
- 10 Pistols, alternating
- 20 Second Ring Holds
3 Rounds
- 10 Thrusters (115#/75#)
- 15 Chest to bar Pull ups
- 400M Run
Competitor
2 Rounds
- 200M Run
- 10 Pistols, alternating
- 20 Second Ring Holds
3 Rounds
- 10 Thrusters (155/#105#)
- 10 Muscle ups
- 400M Run
Bootcamp
Day Two
Bench Press
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X75%
Strict Press
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
Core
Fitness
Trevor -Teams of 4
- 300 pull ups
- 400 pushups
- 500 sit-ups
- 600 air squats
Competitor
Trevor - Teams of 4
- 300 pull ups
- 400 pushups
- 500 sit-ups
- 600 air squats
Bootcamp
Day One
Back Squat
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X75%
Front Squat
- 5X60% of 1 Rep Max
- 5X65%
- 5X70%
- 5X70%
5 Minute EMOM
- 5 Touch N Go Power Snatch
Core
- 100 Ab Rep, 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
Skill
For Time
- 800M Run
- 15 Bar facing burpees
- 15 Power Snatch (95#/65#)
- 600M Run
- 12 Bar facing burpees
- 12 Power Snatch (95#/65#)
- 400M Run
- 9 Bar facing burpees
- 9 Power Snatch (95#/65#)
Competitor
Skill
For Time
- 800M Run
- 15 Bar facing burpees
- 15 Power Snatch (155#/105#)
- 600M Run
- 12 Bar facing burpees
- 12 Power Snatch (155#/105#)
- 400M Run
- 9 Bar facing burpees
- 9 Power Snatch (155#/105#)
Bootcamp
Day Six
Bench Press
- 5X65% of 1 Rep Max
- 5X75%
- 5X75%
- 5X75%
Strict Press
- 5X65% of 1 Rep Max
- 5X65%
- 5X65%
- 5X65%
For Time
Fitness
Strength
- 3 Rep Max Shoulder to Overhead
20 Minute AMRAP
- 200M Run
- 40 Air Squats
- 40 Push ups
- 40 Pull ups
- 40 Ab mat sit-ups
Competitor
Strength
- 3 Rep Max Shoulder to Overhead
20 Minute AMRAP
- 200M Run
- 40 Air Squats
- 40 Push ups
- 40 Pull ups
- 40 Ab mat sit-ups
Bootcamp
Day Five
Back Squat
- 5X65% of 1 Rep Max
- 5X75%
- 5X75%
- 5X75%
Front Squat
- 5X65% of 1 Rep Max
- 5X65%
- 5X65%
- 5X65%
Power Clean + 2 Hang Squat Clean