Fitness
Skill
- Handstand Push ups
- Walking Handstands
Abs for Dayzzz
- 50 Abmat Situps
- 100M Overhead plate carry (45#/25#)
- 40 Abmat Sit ups
- 100M OH plate carry
- 30 Abmat Sit ups
- 100M OH plate carry
- 20 Abmat Sit ups
- 100M OH plate carry
- 10 Abmat Sit ups
- 100M OH plate carry
Competitor
Skill
- Handstand Push ups
- Walking Handstands
Abs for Dayzzz
- 50 GHD Sit ups
- 100M Double kettle bell front rack carry (55#/35#)
- 40 GHD Sit ups
- 100M Double kettle bell front rack carry
- 30 GHD Sit ups
- 100M Double kettle bell front rack carry
- 20 GHD Sit ups
- 100M Double kettle bell front rack carry
- 10 GHD Sit ups
- 100M Double kettle bell front rack carry
Bootcamp
Day Five
Deadlift
- 3x65% of 1 Rep Max
- 3x70%
- Max reps at 80% of 1 RM but greater than 3 reps
Oly Lift:
- In 5 sets work up to a max of 1 clean pull + 1 clean
Home Workouts
- Class on Sunday & Wednesday
Fitness
MOBILITY
Crossfit Total
- 1 Rep Max Back Squat
- 1 Rep Max Shoulder Press
- 1 Rep Max Deadlift
Competitor
MOBILITY
Crossfit Total
- 1 Rep Max Back Squat
- 1 Rep Max Shoulder Press
- 1 Rep Max Deadlift
Bootcamp
Day Four
Home Workouts
- Class on Sunday & Wednesday
Fitness
Overhead Squat
2 Rounds
- 75 Double Unders
- 55 Wall Balls (20#/14#)
- 35 Chest to Bar pull ups
Competitor
Overhead Squat
2 Rounds
- 75 Double Unders
- 55 Wall Balls (20#/14#)
- 35 Chest to Bar pull ups
Bootcamp
Day Three
Hand Stand Pushup Progression:
- 5 sets of 3 wall climbs. Rest 90 seconds between sets
Home Workouts
For Time
- Run 1 Mile
- 50 Push ups*
- 100 Ab mat sit ups*
- 150 Air squats *
- Run 1 Mile
* Reps can be broken down "Murph" style
Fitness
Push Press
- 3-3-3-3-3
- Between each set, 15 hip extensions
15 Minute AMRAP
- 200M Run
- 15 Burpee Box Jump Overs (24"/20")
- 25 push ups
Competitor
Push Press
- 3-3-3-3-3
- Between each set, 15 hip extensions
15 Minute AMRAP
- 200M Run
- 15 Burpee Box Jump Overs (24"/20")
- 25 push ups
** Perform with a 20#/14# weight vest
Bootcamp
Day Two
Bench Press
- 3x65% of 1 Rep Max
- 3x70%
- Max reps at 80% of 1 RM but greater than 3 reps
Home Workouts
- Class on Sunday & Wednesday
Fitness
12 Minute EMOM
- Odd Minute: 8, 2-for-1 Wall Balls
- Even Minute: 30 Second Plank hold
21-15-9-6-3
- Unbroken Squat Cleans (95#/65#)
** Each set must be done unbroken. If athlete does not go unbroken then 5 Bar Facing Burpees must be performed before finishing out the set.
Competitor
12 Minute EMOM
- Odd Minute: 8, 2-for-1 Wall Balls
- Even Minute: 30 Second Plank hold
21-15-9-6-3
- Unbroken Squat Cleans (95#/65#)
** Each set must be done unbroken. If athlete does not go unbroken then 5 Bar Facing Burpees must be performed before finishing out the set.
Bootcamp
Day One
Back Squat
- 3x65% of 1 Rep Max
- 3x70%
- Max reps at 80% of 1 RM but greater than 3 reps
Oly Lift
- In 5 sets work up to a max of the following: 1 Snatch Pull + Snatch
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
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
4 rounds for time
THEN:
3 rounds for time
- 10 Pistols (5 each leg)
- 20 Kettlebell Swing (55#/35#)
- 30 Goblet Squat (55#/35#) or unweighted
- 40 Double unders
- 50 Mountain climbers
Fitness
"Hundo" - Teams of 3
- 100 Wall Balls (20#/14#)
- 100 Pull ups
- 100 Shoulder to Overhead (95#/65#)
- 100 Back Squats (95#/65#)
Competitor
"Hundo" - Teams of 3
- 100 Wall Balls (20#/14#)
- 100 Pull ups
- 100 Shoulder to Overhead (95#/65#)
- 100 Back Squats (95#/65#)
Bootcamp
DAY SIX
Shoulder Press
- 5x60% of 1 Rep Max
- 5x70%
- Max reps at 75% of 1 RM but greater than 5 reps
Hand Stand Progression
- 5 sets of 5 reps of HSPU negatives. Start at full lock out and lower self to bottom. Rest 90 sec between sets.
Home Workouts
- Class on Sunday & Wednesday
Fitness
MOBILITY
4 Rounds
- 25 Burpees
- 25 Box jump overs (24"/20")
- 25 Med ball Squat Cleans (20#/14#)
Competitor
MOBILITY
4 Rounds
- 25 Burpees
- 25 Box jump overs (24"/20")
- 25 Med ball Squat Cleans (20#/14#)
Bootcamp
DAY FIVE
Deadlift
- 5x60% of 1 Rep Max
- 5x70%
- Max reps at 75% of 1 RM but greater than 5 reps
Hand Stand Progression
- Four sets of max hand stand holds. Rest 60-90 seconds between
Home Workouts
- Class on Sunday & Wednesday
Fitness
Muscle Up Progressions
3 Rounds
- Row for Calories (20/14)
- 15 Ring Dips
- 15 Handstand push ups
Competitor
Muscle Up Progressions
3 Rounds
- Row for Calories (20/14)
- 15 Ring Dips
- 15 Handstand push ups
Bootcamp
DAY FOUR
Home Workouts
- Class on Sunday & Wednesday
Fitness
3 Position Power Cleans onto mats:
- High hang (at pockets) + Mid hang (above the knee) + Floor
4 Rounds
- 16 Front Rack Lunges - 8/leg (95#/65#)
- 15 Pull ups
- 5 Power Cleans (165#/105#)
Competitor
3 Position Power Cleans onto mats:
- High hang (at pockets) + Mid hang (above the knee) + Floor
4 Rounds
- 16 Overhead Lunges - 8/leg (95#/65#)
- 15 Chest to Bar pull ups
- 5 Power Cleans (185#/115#)
Bootcamp
DAY THREE
Core
- 50 Toe bar
- 50 Hip Extensions
- 50 abmat situps
Home Workouts
NO CLASS TONIGHT
Fitness
Deadlift
** Between each Deadlift set, handstand walk 2 mats (12 ft) or 12 itchy arms or 20 second handstand hold
100 Push ups For Time
- If you stop, pike between push-ups, lay on the ground or otherwise 'break', Run 50M dash
Competitor
Deadlift
** Between each Deadlift set, handstand walk 2 mats (12 ft) or 12 itchy arms or 20 second handstand hold
100 Ring Push Ups For Time
- If you stop, pike between push-ups, lay on the ground or otherwise 'break', Run 50M dash
Bootcamp
DAY TWO
Bench Press
- 5x60% of 1 Rep Max
- 5x70%
- Max reps at 75% of 1 RM but greater than 5 reps
Core
- 4x7 Good mornings with weighted barbell, you choose the weight
Home Workouts
- Class on Sunday - NO Class Wednesday Sept. 21st
Fitness
Front Squat
5 Rounds
- 7 Thrusters (115#/75#)
- 14 Kettlebell Swing (55#/35#)
Competitor
Front Squat
5 Rounds
- 7 Thrusters (135#/95#)
- 14 Kettlebell Swing (70#/55#)
Bootcamp
DAY ONE
Back Squat
- 5x60% of 1 Rep Max
- 5x70%
- Max reps at 75% of 1 RM but greater than 5 reps
Oly Lift
- 5 Minute EMOM of 2 TNG Squat Snatches, add weight each minute
Hand Stand Progression:
- 5 sets of 5 reps of HSPU negatives. Start at full lock out and lower self to bottom. Rest 90 sec between sets.
Home Workouts
- Class on Sunday - NO Class Wednesday Sept. 21st
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
Warm Up:
- 200M Run
- Kettlebell farmers carry 2 lengths
- 10 Push Press
WOD:
- 800M Run
- 21-15-9-15-21 *
- 2 lengths walking Kettlebell or Dumbbell lunge (55#/35#)
- ab mat sit up
- Push Press (45#/35#)
- 800M Run
* 800M Run between each change in rep scheme
Fitness
3 Rounds
- 10 bar kips
- 8 burpees
- 6 Knees to elbows/Toes to bar
"Barbara"
5 rounds, each for time
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
** Rest precisely three minutes between each round
Competitor
3 Rounds
- 10 bar kips
- 8 burpees
- 6 Knees to elbows/Toes to bar
"Barbara"
5 rounds, each for time
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
** Rest precisely three minutes between each round
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 pull ups using a band. Use a lighter band than normal.
Home Workouts
- Classes on Sunday & Wednesday
Fitness
Jerk
21-15-9
- Deadlift (225#/155#)
- Overhead Squat (135#/95#)
Competitor
Jerk
21-15-9
- Deadlift (225#/155#)
- Overhead Squat (135#/95#)
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
30 Complexes Total (15/arm)
- With single Kettlebell & One arm at a time
- One complex = 1 Kettlebell Sumo Deadlift Highpull + 1 Kettlebell Clean + 1 Kettlebell Snatch
3 Rounds
- 20/14 Cal Row
- 10 Power Cleans (155#/105#)
Once done immediately into 3 Rounds
- 60 Double Unders
- 10 Shoulder to Overhead (155#/105#)
Competitor
30 Complexes Total (15/arm)
- With single Kettlebell & One arm at a time
- One complex = 1 Kettlebell Sumo Deadlift Highpull + 1 Kettlebell Clean + 1 Kettlebell Snatch
3 Rounds
- 20/14 Cal Row
- 10 Power Cleans (155#/105#)
Once done immediately into 3 Rounds
- 60 Double Unders
- 10 Shoulder to Overhead (155#/105#)
Bootcamp
Day Four
Rest Day
Home Workouts
- Classes on Wednesday & Sunday
Fitness
In 8 Minutes
- Row 1000M then max unbroken Double under/Single under
** Score is time on rower in seconds minus unbroken DU/SU
3 Rounds
- 25 GHD Sit ups
- 25 Hip Extensions
- 3 lengths of walking lunges with a 45#/25# plate held overhead
Competitor
In 8 Minutes
- Row 1000M then max unbroken Double under/Single under
** Score is time on rower in seconds minus unbroken DU/SU
3 Rounds
- 25 GHD Sit ups
- 25 Hip Extensions
- 3 lengths of walking lunges with a 45#/25# plate held overhead
Bootcamp
Day Three
Gymnastics
For Time
- 15 strict Muscle ups followed by 15 Kipping Muscle ups
Home Workouts
For Time
- 1 Mile Run
- 27-21-15-9
- Kettlebell swing
- Kettlebell walking lunge
- Burpee over Kettlebell
- Iron butterfly
- 1 Mile Run
Fitness
Back Squat
3 Rounds
- 20 Kettlebell Swing (55#/35#)
- 20 Box Jumps (24"/20")
- 20 pull ups
Competitor
Back Squat
3 Rounds
- 20 Kettlebell Swing (70#/55#)
- 20 Box Jump (30"/24")
- 20 Chest to Bar Pull ups
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 Wednesday & Sunday
Fitness
Snatch Balance
10 Minute EMOM
- 8 Power Snatch (75#/55#) to start the EMOM then AMRAP Air squats in the remainder of the minute
Competitor
Snatch Balance
10 Minute EMOM
- 8 Power Snatch (75#/55#) to start the EMOM then AMRAP Air squats in the remainder of the minute
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 Wednesday & Sunday
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
- NO CLASS TODAY - Go run a 10K
Fitness
"Zeus" - Partner WOD
3 Rounds
- 30 Wall Balls (20#/14#)
- 30 Sumo Deadlift High Pulls (75#/55#)
- 30 Box Jumps (24"/20")
- 30 Push Press (75#/55#)
- 30 Row for calories
- 30 Pushups
- 10 bodyweight back Squats
Competitor
"Zeus" - Partner WOD
3 Rounds
- 30 Wall Balls (20#/14#)
- 30 Sumo Deadlift High Pulls (75#/55#)
- 30 Box Jumps (24"/20")
- 30 Push Press (75#/55#)
- 30 Row for calories
- 30 Pushups
- 10 bodyweight back Squats
Bootcamp
Day Six
Shoulder Press
- 5x 70% of 1Rep Max
- 3x75%
- Max reps at 85% of 1 Rep Max
Pull Up Progression
- 25 strict pullups using a band. USE A THINNER/LIGHTER BAND THAN NORMAL
- 40 body rows on a barbell
Home Workouts
- Classes on Wednesday & Sunday - NO CLASS SUNDAY SEPT. 11th
Fitness
Tic Tac Toe or Dodge Ball
Followed By
- 5 Sumo Deadlift High Pull
- 3 Shoulder Press
- 3 Push Press
- 3 Push Jerk
- 1 Crab Walk
10 minutes of the following
- 4 Minute Row for Calories
- 3 Minute Burpee Box Jumps (24"/20")
- 2 Minute Shoulder to Overhead (95#/65#)
- 1 Minute Ring Dips
Competitor
Tic Tac Toe or Dodge Ball
Followed By
- 5 Sumo Deadlift High Pull
- 3 Shoulder Press
- 3 Push Press
- 3 Push Jerk
- 1 Crab Walk
10 minutes of the following
- 4 Minute Row for Calories
- 3 Minute Burpee Box Jumps (24"/20")
- 2 Minute Shoulder to Overhead (95#/65#)
- 1 Minute Ring Dips
Bootcamp
Day Five
Deadlift
- 5x70% of 1 Rep Max
- 3x75%
- Max reps at 85% of 1 Rep Max
Oly Lift:
- In 5 sets work up to a max of the following: 1 Muscle Clean + 1 High Hang Clean + 1 Clean & Jerk
Home Workouts
- Classes on Wednesday & Sunday - NO CLASS SUNDAY SEPT. 11th
Fitness
Mobility
For Time
- 5 Hang Squat Clean (125#/85#)
- 5 Push Jerk (125#/85#)
- 4 Hang Squat Clean
- 4 Push Jerk
- 3 Hang Squat Clean
- 3 Push Jerk
- 2 Hang Squat Clean
- 2 Push Jerk
- 1 Hang Squat Clean
- 1 Push Jerk
Competitor
Mobility
For Time
- 5 Hang Squat Clean (185#/135#)
- 5 Push Jerk (185#/135#)
- 4 Hang Squat Clean
- 4 Push Jerk
- 3 Hang Squat Clean
- 3 Push Jerk
- 2 Hang Squat Clean
- 2 Push Jerk
- 1 Hang Squat Clean
- 1 Push Jerk
Bootcamp
Day Four
Home Workouts
- Classes on Wednesday & Sunday - NO CLASS SUNDAY SEPT. 11th
Fitness
Thruster
3 Rounds
- 25 Wall Balls (20#/14#)
- 25 Hip Extensions
- 200M Run
Competitor
Thruster
3 Rounds
- 25 Wall Balls (20#/14#)
- 25 Hip Extensions
- 200M Run
Bootcamp
Day Three
Pull Up Progression:
- 6 sets of 5 reps: 5 second negative pull ups. Start with chin over the bar and lower self counting slowly to 5
- 50 ring rows. Make them harder than 2 weeks ago
Home Workouts
“Annie’s Got a Gun”
- 50-40-30-20-10
- Ab mat sit ups
- Double unders
- pistols/walking lunges ** NOTE
** NOTE
- 50 reps with walking lunge
- 40 reps with alternating pistols
- 30 reps with walking lunge
- 20 reps with alternating pistols
- 10 reps with walking lunge
Fitness
10 Minute EMOM
- 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean
For Time
- 50 Double Unders
- 10 Clean & Jerk (135#/95#)
- 40 Double Unders
- 8 Clean & Jerk
- 30 Double Unders
- 6 Clean & Jerk
- 20 Double Unders
- 4 Clean & Jerk
- 10 Double Unders
- 2 Clean & Jerk
Competitor
10 Minute EMOM
- 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean
For Time
- 50 Double Unders
- 10 Clean & Jerk (135#/95#)
- 40 Double Unders
- 8 Clean & Jerk
- 30 Double Unders
- 6 Clean & Jerk
- 20 Double Unders
- 4 Clean & Jerk
- 10 Double Unders
- 2 Clean & Jerk
Bootcamp
Day Two
Bench Press
- 5x 70% of 1 Rep Max
- 3x75%
- Max reps at 85% of 1 Rep Max
Core: 3x10 Romanion Deadlift
Home Workouts
- Classes on Wednesday & Sunday - NO CLASS SEPT. 11TH
Fitness
Happy Labor Day!
- NO CLASSES
- Open Gym from 10 am to 12 pm
Competitor
Happy Labor Day!
- NO CLASSES
- Open Gym from 10 am to 12 pm
Bootcamp
Day One
Back Squat
- 5x70% of 1 Rep Max
- 3x75%
- Max reps at 85% of 1 Rep Max
Oly Lift
- In 5 sets work up to a max of the following: 1 Muscle Snatch + 1 Snatch Balance +1 Snatch
Core
- 100 reps of abs, you choose the exercise or mix and match (T2B, GHDSU, abmat, weighed abmats, etc)
Home Workouts
- Classes on Wednesday & Sunday - NO CLASS SEPT. 11TH
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
“Griff”:
- 800 m run
- 400 m run backwards
- 800 m run
- 400 m run backwards
THEN
“Whitten”
- 5 rounds
- 22 KB swing (55/35)
- 22 box jump (24/20)
- 400 m run
- 22 burpee
- 22 wall ball (20/14)
Fitness
3 Rounds
- 5 bar dips
- 7 plate jump overs
- 9 Kettlebell Swing
21-15-9
- Strict ring dips
- Box jump overs (24"/20")
- Hang power cleans (135#/95#)
Competitor
3 Rounds
- 5 bar dips
- 7 plate jump overs
- 9 Kettlebell Swing
21-15-9
- Strict ring dips
- Box jump overs (24"/20")
- Hang power cleans (135#/95#)
Bootcamp
Day 6
Shoulder Press
- 3x65% of 1 Rep Max
- 3x70%
- Max reps at 80% of 1 RM but greater than 3 reps
Pull Up Progression:
- 10 sets of 8 second pull up holds. Do a jumping pullup until chin over the bar and hold for 8 seconds.
- 4 sets of 8 single arm dumb bell rows. 8 per arm. Try to go heavier than last week
Home Workouts
- Classes on Wednesday & Sunday
Fitness
2 Rounds
- Run 2 lengths of the big room
- 10 bar kips
- 10 burpees
- 10 wall balls
Half Murph:
- Run 800M
- 50 Pull ups
- 100 Push ups
- 150 Air squats
- Run 800M
Competitor
2 Rounds
- Run 2 lengths of the big room
- 10 bar kips
- 10 burpees
- 10 wall balls
Half Murph:
- Run 800M
- 50 Pull ups
- 100 Push ups
- 150 Air squats
- Run 800M
Bootcamp
Day 5
Deadlift
- 3x65% of 1 Rep Max
- 3x70%
- Max reps at 80% of 1 RM but greater than 3 reps
Oly Lift:
In 5 sets work up to a max of 1 clean pull + 1 clean
Home Workouts
- Classes on Wednesday & Sunday
Fitness
2 rounds -Teams of 2
- Partner A hangs from the pull-up bar in a hook-grip while Partner B performs 5 Broad Jump Burpees, then switch
"Crazy 8's" - 8 Rounds
- 8 Squat Snatches (75#/55#)
- 8 Over the bar facing burpees
Competitor
2 rounds -Teams of 2
- Partner A hangs from the pull-up bar in a hook-grip while Partner B performs 5 Broad Jump Burpees, then switch
"Crazy 8's" - 8 Rounds
- 8 Squat Snatches (75#/55#)
- 8 Over the bar facing burpees
Bootcamp
Day 4
Home Workouts
- Classes on Wednesday & Sunday