Fitness
8 Minute EMOM
- 2 Deadlift + 2 Hang Squat Clean
4 Rounds
- 60 Double Under
- 40 Air Squats
- 20 Deadlift (165#/110#)
Competitor
8 Minute EMOM
- 2 Deadlift + 2 Hang Squat Clean
4 Rounds
- 60 Double Under
- 40 Air Squats
- 20 Deadlift (165#/110#)
Bootcamp
Day Two
Gymnastics:
- max set strict pull ups
- max set kipping pullups
- max set strict HSPU
- max set kipping HSPU
Core
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
Overhead Squat
3 Rounds
- 35 Abmat Situps
- 100M Overhead plate carry (45#/25#)
- 10 Chest to bar pull ups
Competitor
Overhead Squat
3 Rounds
- 25 GHD Sit ups
- 100M Double Kettlebell Front Rack Carry (55#/35# each hand)
- 7 Muscle ups
Bootcamp
Day One
Squat:
- Build up to a heavy 3 rep Front Squat and immediately after go for a 10 rep heavy Front Squat
Home Workouts
- Class on Sunday at 10 am & 7 pm 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
Warm Up
WOD
- 1 mile run
- 27-21-15-9
- Kettlebell swing
- Kettlebell walking lunge
- Burpee over Kettlebell
- Iron butterfly
- 1 mile run
Fitness
"Fight Gone Awful"- 17 Minute AMRAP
- Wall Ball (20#/14#)
- Sumo DL High pull (75#/55#)
- Box Jumps (24"/20")
- Push Press(75#/55#)
- Double Unders
** Ascending Rep Ladder each round starting with 3 Reps at each station, then 6, then 9, etc.
Competitor
"Fight Gone Awful"- 17 Minute AMRAP
- Wall Ball (20#/14#)
- Sumo DL High pull (75#/55#)
- Box Jumps (24"/20")
- Push Press(75#/55#)
- Double Unders
** Ascending Rep Ladder each round starting with 3 Reps at each station, then 6, then 9, etc.
Bootcamp
Day 6
C&J
- 5 sets of the following complex: 1 clean pull + 1 power clean + 1 squat clean + 1 split jerk
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Mobility & Play Time
5 Rounds EMOM (20 Minutes)
- Row for Calories
- Odd-Object Over the Shoulder
- Box Step Ups or Jumps
- Ab mat Sit ups
Score is Total Row Calories + Reps
Competitor
Mobility & Play Time
5 Rounds EMOM (20 Minutes)
- Row for Calories
- Odd-Object Over the Shoulder
- Box Step Ups or Jumps
- Ab mat Sit ups
Score is Total Row Calories + Reps
Bootcamp
Day 5
Snatch
- 3x3 Hang Squat Snatch
- 2x10 snatch grip push press
- 3x3 Snatch DL
Core
- 3x20 weighted ab mat situups
- 2x10 good mornings
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Skill
- Rope Climbs and/or Muscle Ups
7 Rounds
- 10 Kettlebell Swing (70#/55#)
- 10 Ring Dips
- 10 Toes to Bar
Competitor
Skill
- Rope Climbs and/or Muscle Ups
7 Rounds
- 10 Kettlebell Swing (70#/55#)
- 10 Ring Dips
- 10 Toes to Bar
Bootcamp
Day 4
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Thruster
For Time
- 400M Run
- 10 Front Squats (155#/105#)
- 400M Run
- 10 Squat Clean 9155#/105#)
- 400M Run
- 10 Clusters (155#/105#)
Competitor
Thruster
For Time
- 400M Run
- 10 Front Squats (155#/105#)
- 400M Run
- 10 Squat Clean9155#/105#)
- 400M Run
- 10 Clusters (155#/105#)
Bootcamp
Day 3
Gymnastics
14 minute EMOM
- Odd minutes perform 7-10 strict pullups
- Even perform 3-5 strict HSPU
Core
- 3 Rounds not for time: 20 T2B, waiter walk 50m with 55#/35# Kettlebells in right hand and then 50m in left hand
Home Workouts
Warm Up
WOD:
5 Rounds - All completed with empty bar bell (45#/35#)
- 20 Landmine oblique twists (total)
- 10 Each side landmine lunge to OH press
- 20 Burpees over bar
- 10 Each side landmine twist to OH press
- 400M Run
Fitness
- 10 Banded Pass Throughs
- 20 Toes to Bar
- 10 Back Extensions
- 20 Kettlebell Swing
"JT" 21-15-19
- Handstand Push ups
- Ring Dips
- Push ups
Competitor
- 10 Banded Pass Throughs
- 20 Toes to Bar
- 10 Back Extensions
- 20 Kettlebell Swing
"JT" 21-15-19
- Strict Handstand Push ups
- Strict Ring Dips
- Push ups
Bootcamp
Day Two
Strength
- 2x15 close grip Bench press
- 2x15 bent over barbell row
- 2x15 strict press
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
10 Minute EMOM
3 Rounds
- 300M Row
- 10 Over the Bar Burpees
- 10 Curtis P (135#/95#)
Competitor
10 Minute EMOM
3 Rounds
- 300M Row
- 10 Over the Bar Burpees
- 10 Curtis P (135#/95#)
Bootcamp
Day One
Strength
- Find a 10 RM Back Squat in 15 min
- Find a 15 RM Stiff Leg DL in 10 min
Home Workouts
- Class on Sunday at 10 am and Wednesday at 7 pm
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
WOD
4 Rounds
- 800M Row
- 20 Tuck jumps
- 10 Insane lunges
- 20 Wall ball (20#/14#)
- 10 Kettlebell Pull & Press (35#/25#)
- 20 Handstand mountain climbers
- 10 Burpee pops
Fitness
2 Rounds
- 100M Sandbag Sprint
- 10 Goblet Squats
- 8 Box Jump CLEAR Overs (clear the box, do not jump on top of it. Any size. May use stacked plates, too).
- 6 Ring Rows
- 4 Handstand Push ups
- 2 Inch Worms
20 Minute AMRAP
- 5 Pull ups
- 7 Burpee box jumps (24"/20")
- 9 Med ball cleans (20#/14#)
Competitor
2 Rounds
- 100M Sandbag Sprint
- 10 Goblet Squats
- 8 Box Jump CLEAR Overs (clear the box, do not jump on top of it. Any size. May use stacked plates, too).
- 6 Ring Rows
- 4 Handstand Push ups
- 2 Inch Worms
20 Minute AMRAP
- 5 Chest to Bar Pull ups
- 7 Burpee box jumps (30"/24")
- 9 Med ball cleans (20#/14#)
Bootcamp
Day Six
5 sets of the following CLean & Jerk complex:
- 1 squat clean + 2 front squats + 1 split jerk
Home Workouts
- Class on Sunday at 10 am and Wednesday at 7 pm
Fitness
Tic Tac Toe
- Each time a team loses, each person on the losing team does 10 Toes to Bar or Knees to Elbows.
2 Rounds
- 10 Hip Extensions
- 10 Wall Squats
- 10 Handstand Mountain Climbers
30-20-10
- Front Squats (95#/65#)
- Knees to Elbows
Competitor
Tic Tac Toe
- Each time a team loses, each person on the losing team does 10 Toes to Bar or Knees to Elbows.
2 Rounds
- 10 Hip Extensions
- 10 Wall Squats
- 10 Handstand Mountain Climbers
30-20-10
- Thrusters (95#/65#)
- GHD Sit ups
Bootcamp
Day Five
Snatch
- 3x3 Hang Squat Snatch
- 2x10 snatch grip push press
- 3x3 Snatch DL
Core
- 3x20 weighted ab mat situups
- 2x10 good mornings
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
10 Minute EMOM
5 Rounds
- 200M Run
- 20 KettleBell Snatch - 10/arm (55#/35#)
Competitor
10 Minute EMOM
5 Rounds
- 200M Run
- 20 KettleBell Snatch - 10/arm (55#/35#)
Bootcamp
Day Four
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Mobility + Warm-Up to Deadlift Weight
For Time
- 50 Wall Balls (20#/14#)
- 25 Box jump overs (24"/20")
- 5 Deadlift (225#/155#)
- 40 Wall Balls
- 20 Box Jump overs
- 4 Deadlift
- 30 Wall Balls
- 15 Box Jump overs
- 3 Deadlift
- 20 Wall Balls
- 10 Box Jump overs
- 2 Deadlift
- 10 Wall Balls
- 5 Box Jump overs
- 1 Deadlift
Competitor
Mobility + Warm-Up to Deadlift Weight
For Time
- 50 Wall Balls (20#/14#)
- 25 Box jump overs (24"/20")
- 5 Deadlift (365#/245#)
- 40 Wall Balls
- 20 Box Jump overs
- 4 Deadlift
- 30 Wall Balls
- 15 Box Jump overs
- 3 Deadlift
- 20 Wall Balls
- 10 Box Jump overs
- 2 Deadlift
- 10 Wall Balls
- 5 Box Jump overs
- 1 Deadlift
Bootcamp
Day Three
Gymnastics:
- 7x2 weighted pull ups
- 7x2 weighted dips
Core
Home Workouts
NO FORMAL CLASS TONIGHT
Fitness
Back Squat
"The Pump"
10-9-8-7-6-5-4-3-2-1
- Strict press (95#/65#)
- Strict pull ups
Competitor
Back Squat
"The Pump"
10-9-8-7-6-5-4-3-2-1
- Strict press (95#/65#)
- Strict pull ups
Bootcamp
Day Two
Strength:
- 2x15 close grip Bench press
- 2x15 bent over barbell row
- 2x15 strict press
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
8 Minute EMOM
9 Rounds
- 3 Hang Power Snatch (75#/55#)
- 6 Overhead Squat (75#/55#)
- 9 Toes to Bar
Competitor
8 Minute EMOM
9 Rounds
- 3 Hang Power Snatch (115#/75#)
- 6 Overhead Squat (115#/75#)
- 9 Toes to Bar
Bootcamp
Day One
Strength:
- Find a 10 RM Back Squat in 15 min
- Find a 15 RM Stiff Leg DL in 10 min
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
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 formal 511Grit class, but a WOD to do on your own:
- Run 1 mile
- Rest 5 minutes
- Run 800M
- Rest 3 minutes
- Run 400M
- Rest 1 minute
- Run 800M
- Rest 3 minutes
- Run 1 mile
Fitness
Play Time
Partner WOD
6 Rounds
- 500M Row
- 30 Kettlbell Swing (55#/35#)
- 30 Push ups
Competitor
Play Time
Partner WOD
6 Rounds
- 500M Row
- 30 Kettlebell Swing (70#/55#)
- 30 Ring push ups
Bootcamp
Day Six
C&J
- 3x3 Hang Squat Clean & jerk
- 2x10 push press
- 3x3 Clean Deadlift
Home Workouts
- Classes on Wednesday at 7 pm & Sunday at 10 am
Fitness
Max Height Box Jump
Karen
Competitor
Max Height Box Jump
Karen
Bootcamp
Day Five
Snatch
- 3x2 Hang Squat Snatch
- 2x10 snatch grip push press
- 3x3 Snatch DL
Core
- 100 ab mat situups
- 100 banded good mornings
Home Workouts
- Classes on Wednesday at 7 pm & Sunday at 10 am
Fitness
Clean & Jerk
Grace
- 30 Clean & Jerk (135#/95#)
REST 3 MINUTES
Annie
50-40-30-20-10
- Double unders
- Abmat sit ups
Competitor
Clean & Jerk
Grace
- 30 Clean & Jerk (135#/95#)
REST 3 MINUTES
Annie
50-40-30-20-10
- Double unders
- Abmat sit ups
Bootcamp
Day Four
Home Workouts
- Classes on Wednesday at 7 pm & Sunday at 10 am
Fitness
3 Rounds
- 10 Banded pass throughs
- 5 Inch Worms
- 10 Knees to Elbows
Skill - Rope Climbs
5 Rounds
Competitor
3 Rounds
- 10 Banded pass throughs
- 5 Inch Worms
- 10 Knees to Elbows
Skill - Rope Climbs
5 Rounds
Bootcamp
Day Three
Gymnastics:
- 5x5 weighted pull ups
- 5x5 weighted dips
Core
Home Workouts
Warm Up
“Off the Wall”
8 Rounds
- 2 wall walks
- 20 (alternating) Hand stand mountain climbers
- 10 donkey kicks
- 10 wall balls (20/#14#)
- 400M Run
Fitness
2 Rounds
- 10 Hip Extensions
- 10 Goblet Squats
- 10 Dumbbell Press
8 Minute EMOM
- 3 Deadlift - work up to/above to WOD weight
16.4 Modified - 13 Minute AMRAP
- 55 Deadlift (135#/95#)
- 55 Wall Ball (20#/14#)
- 55 Calorie Row
- 55 Hand release push ups
Competitor
2 Rounds
- 10 Hip Extensions
- 10 Goblet Squats
- 10 Dumbbell Press
8 Minute EMOM
- 3 Deadlift - work up to/above to WOD weight
16.4 - 13 Minute AMRAP
- 55 Deadlift (225#/155#)
- 55 Wall Ball (20#/14#)
- 55 Calorie Row
- 55 Handstand Push ups
Bootcamp
Day 2
Strength:
- 2x15 close grip Bench press
- 2x15 bent over barbell row
- 2x15 strict press
Home Workouts
- Class on Wednesday at 7 pm & Sunday at 10 am
Fitness
Front Squat
12 Minute AMRAP
- 100 Double Unders
- 50 Lateral Burpee Over the Bar
- 30 Squat Clean Thrusters (135#/95#)
- 10 Muscle Ups
Competitor
Front Squat
12 Minute AMRAP
- 100 Double Unders
- 50 Lateral Burpee Over the Bar
- 30 Squat Clean Thrusters (135#/95#)
- 10 Muscle Ups
Bootcamp
Day One
Strength
- Find a 10 Rep Max Back Squat in 15 minutes
- Find a 15 Rep Max Stiff Leg DL in 10 minutes
Home Workouts
- Class on Wednesday at 7 pm & Sunday at 10 am
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
“12 Days of Endurance”... a little late
- 1 Burpee Pull up
- 2(00) M Run
- 3 Ab Mat Situps
- 4 Pull-ups
- 5 KB Goblet Squat (35#/25#)
- 6 Jumping Lunge to Squat
- 7 Hand Release Push-up
- 8 Burpees
- 9 Jumping air squats
- 10 OH lunge with plate (45#/25#)
- 11 Calories assault bike or rower
- 12(0) Double Unders
Fitness
Mobility
20 Minute AMRAP
- 100M Run
- 3 Push ups
- 3 Ab mat situps
- 3 Air Squats
*** This is one round continue by starting each round with a 100M Run, followed by 6 Reps of each movement, then 9, increasing by 3 each round
Competitor
Mobility
20 Minute AMRAP
- 100M Run
- 3 Push ups
- 3 Ab mat situps
- 3 Air Squats
*** This is one round continue by starting each round with a 100M Run, followed by 6 Reps of each movement, then 9, increasing by 3 each round
Bootcamp
Day 6
Clean & Jerk
- 3x2 Hang Squat Clean
- 3x3 Split Jerk
- 3x3 Clean pulls
Home Workouts
- Class on Wednesday at 7 pm and Sunday at 10 am
Fitness
Max Long Jump
For Time - 115#/75#
- 10 Squat Clean
- 2 Shoulder to Overhead
- 8 Squat Clean
- 4 Shoulder to Overhead
- 6 Squat Clean
- 6 Shoulder to Overhead
- 4 Squat Clean
- 8 Shoulder to Overhead
- 2 Squat Clean
- 10 Shoulder to Overhead
Competitor
Max Long Jump
For Time - 155#/105#
- 10 Squat Clean
- 2 Shoulder to Overhead
- 8 Squat Clean
- 4 Shoulder to Overhead
- 6 Squat Clean
- 6 Shoulder to Overhead
- 4 Squat Clean
- 8 Shoulder to Overhead
- 2 Squat Clean
- 10 Shoulder to Overhead
Bootcamp
Day 5
Snatch
- 3x2 Hang Squat Snatch
- 3x3 snatch Balance
- 3x3 Snatch Deadlift
Core
- 100 ab mat situps
- 100 banded good mornings
Home Workouts
- Class on Wednesday at 7 pm & Sunday at 10 am
Fitness
10 Minute EMOM
3 Rounds
- 20 Kettlebell (55#/35#)
- 500M Row
- 40 Double Unders
Competitor
10 Minute EMOM
3 Rounds
- 10 Alternating Dumbbell Squat Snatch - 5 per arm (55#/35#)
- 20/14 Calorie Assault Bike
- 40 Double Unders
Bootcamp
Day Four
Home Workouts
- Class on Wednesday at 7 pm & Sunday at 10 am
Fitness
Back Squat
For Time
- 42 Wall Ball (20#/14#)
- 21 Pull ups
- 30 Wall Ball (20#/14#)
- 15 Pull ups
- 18 Wall Ball (20#/14#)
- 9 Pull ups
Competitor
Back Squat
For Time
- 42 Wall Ball (20#/14#)
- 12 Bar Muscle ups
- 30 Wall Ball (20#/14#)
- 9 Bar Muscle ups
- 18 Wall Ball (20#/14#)
- 6 Bar Muscle ups
Bootcamp
Day 3
Gymnastics:
- 10x1 weighted pull ups
- 10x1 weighted dips
Core
Home Workouts
30 minute AMRAP
- 1000M Row
- 800M Run
- 40/30 Calorie Assault bike
- 40 Burpees
- 20 Burpee pull ups
Fitness
Mobility
"The 511 Beep Test"- 20 Minute EMOM
One Barbell at 95#/65#
- 5 Thrusters, 1 Clean & Jerk, 1 Snatch
A burpee is performed after each movement for a total of 3 burpees per round. If you can not complete the complex in the minute, your workout is finished
Competitor
Mobility
"The 511 Beep Test"- 20 Minute EMOM
One Barbell at 95#/65#
- 5 Thrusters, 1 Clean & Jerk, 1 Snatch
A burpee is performed after each movement for a total of 3 burpees per round. If you can not complete the complex in the minute, your workout is finishe
Bootcamp
Day 2
Strength:
- 2x15 close grip Bench press
- 2x15 bent over barbell row
- 2x15 strict press
Home Workouts
- Class on Wednesday at 7 pm & Sunday at 10 am
Fitness
7 Minute EMOM
Open Gym at 8 am, Two Classes at 9 & 10 am
For time
- 400M Run
- 30 Box jump overs (24"/20")
- 30 Deadlift (155#/105#)
- 400M Run
- 30 Deadlift (155#/105#)
- 30 Box jump overs (24"/20")
- 400M Run
Competitor
7 Minute EMOM
Open Gym at 8 am, Two Classes at 9 & 10 am
For time:
- 400M Run
- 30 Box jump overs (24"/20")
- 30 Deadlift (155#/105#)
- 400M Run
- 30 Deadlift (155#/105#)
- 30 Box jump overs (24"/20")
- 400M Run
Bootcamp
Day 1
Strength:
- Find a 10 RM Back Squat in 15 min
- Find a 15 RM Stiff Leg DL in 10 min
Home Workouts
- Classes on Wednesday at 7 pm and Sunday at 10 am
Fitness
Happy New Year!
- Open Gym from 10 am to 12 pm
Competitor
Happy New Year!
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
- Class on Wednesday at 7 pm, the Sunday Class resumes on January 8th