Fitness
3 Rounds
- 10 PVC Overhead Squats
- 10 Banded Good Mornings
- 10 Bar kips
- 10 Push ups
PUSH511 Total
- Find 1 Rep Max Overhead Squat
- Find 1 Rep Max Power Clean
- Find 1 RM Bench press
Competitor
3 Rounds
- 10 PVC Overhead Squats
- 10 Banded Good Mornings
- 10 Bar kips
- 10 Push ups
PUSH511 Total
- Find 1 Rep Max Overhead Squat
- Find 1 Rep Max Power Clean
- Find 1 RM Bench press
Bootcamp
Day 2
Gymnastics
10 min EMOM
- 5strict pull ups, 5 strict T2B
Core
- 3x20 weighted situps
- 3x20 Hip Extensiosn
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
4 Rounds
- 10 PVC Pass throughs
- 10 Mountain Climbers (5/leg)
- 5 Bar Kips
- 5 Abmat Sit ups
Partner Barbara - Teams of 2
5 Rounds
- 20 pull ups
- 30 push up
- 40 situps
- 50 air squats
** One Person working at a time
Competitor
4 Rounds
- 10 PVC Pass throughs
- 10 Mountain Climbers (5/leg)
- 5 Bar Kips
- 5 Abmat Sit ups
Partner Barbara - Teams of 2
5 Rounds
- 20 pull ups
- 30 push up
- 40 situps
- 50 air squats
** One Person working at a time
Bootcamp
Day One
Snatch
- 5X1 Hang Squat Snatch
- 5X1 Snatch Balance
Home Workouts
- Classes on Sunday at 10 and Wednesday at 7 pm
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm: CF Open 17.1 Heats kick off at 10:30 am
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm: CF Open 17.1 Heats Kick of at 10:30 am
Bootcamp
Day Seven
Home Workouts
Core Work
Hill Sprints x 8
WOD:
- 200 m run
- Rest 30 seconds
- 400 m run
- Rest 1 minute
- 800 m run
- Rest 2 minutes
- 1 mile run
Fitness
3 Rounds
- 10 Hip Extension
- 10 Back Extension
- 10 Hip & Back Extension
- 30 second overhead plate-hold
"Bonnie & Clyde"
Partner WOD - 2 Rounds:
- 60 Overhead Squat (95#/65#)
- 60 Chest to bar Pull ups
- 60 Burpee Box jump overs (24"/20")
Competitor
3 Rounds
- 10 Hip Extension
- 10 Back Extension
- 10 Hip & Back Extension
- 30 second overhead plate-hold
"Bonnie & Clyde"
Partner - 2 Rounds:
- 60 Overhead Squat (135#/95#)
- 60 Chest to bar Pull ups
- 60 Burpee Box jump overs (24"/20")
Bootcamp
Day 6
Core
- 3x25 GHD Sit ups
- 3x15 Good Mornings
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Coach Led Warm Up/Open Standard Explanation
CF Open 17.1 - 20 Minute Time Cap
- 10 Dumbell Snatch (55#/35#)
- 15 Burpee Box Jump Overs (24"/20")
- 20 Dumbell Snatch (55#/35#)
- 15 Burpee Box Jump Overs (24"/20")
- 30 Dumbell Snatch (55#/35#)
- 15 Burpee Box Jump Overs (24"/20")
- 40 Dumbell Snatch (55#/35#)
- 15 Burpee Box Jump Overs (24"/20")
- 50 Dumbell Snatch (55#/35#)
- 15 Burpee Box Jump Overs (24"/20")
Competitor
Coach Led Warm Up/Open Standard Explanation
CF Open 17.1 - 20 Minute Time Cap
- 10 Dumbell Snatch (55#/35#)
- 15 Burpee Box Jump Overs (24"/20")
- 20 Dumbell Snatch (55#/35#)
- 15 Burpee Box Jump Overs (24"/20")
- 30 Dumbell Snatch (55#/35#)
- 15 Burpee Box Jump Overs (24"/20")
- 40 Dumbell Snatch (55#/35#)
- 15 Burpee Box Jump Overs (24"/20")
- 50 Dumbell Snatch (55#/35#)
- 15 Burpee Box Jump Overs (24"/20")
Bootcamp
Day 5
Deadlift:
- 5x3 Deadlift, you choose the weight
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Push Jerk
Partner WOD -10 Rounds
- 250M Row, alternating partners
Cash-out: 3 rounds
Competitor
Push Jerk
Partner WOD - 10 Rounds
- 250M Row, alternating partners
Cash-out: 3 rounds
Bootcamp
Day 4
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Mobility
Isabel
Rest - 3 Minutes
Annie
50-40-30-20-10
- Double Unders
- Abmat Sit ups
Competitor
Mobility
Isabel:
Rest - 3 Minutes
Annie
50-40-30-20-10
- Double Unders
- Abmat Sit ups
Bootcamp
Day 3
C&J:
- 5x1 Cleans
- 3x1 Push press + Split jerk
Home Workouts
Men Rx: 25#; Women Rx: 15#
- 20 burpee buy in
- 800M Run
- 3 Rounds:
- 15 DB push press
- 15 DB front squat
- 20 alternating toe touches
- 800M Run
- 3 Rounds:
- 20 alternating plank DB row
- 15 hand release push up
- 20 iron butterfly
- 800M Run
- 3 Rounds:
- 15 DB strict press
- 30 DB walking lunges (total)
- 20 bicycle crunches
- 20 burpee cash out
Fitness
3 Rounds
- 3 Turkish Get ups per arm
- 10 Wall Balls
- 15 Double Unders
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
- Total Kettlebell Snatch (55#/35#)
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Competitor
3 Rounds
- 3 Turkish Get ups per arm
- 10 Wall Balls
- 15 Double Unders
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
- Total Kettlebell Snatch (55#/35#)
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Bootcamp
Day 2
Core
- 3x15 Weighted situps
- 3x20 Hip Extensiosn
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
Front Squat
"Squatting Elizabeth"
21-15-9
- Squat Cleans (135#/95#)
- Ring Dips
Competitor
Front Squat
"Squatting Elizabeth"
21-15-9
- Squat Cleans (135#/95#)
- Ring Dips
Bootcamp
Day 1
Snatch:
- 5x1 Hang Snatch + Overhead Squat
- 3x3 Snatch Grip Deadlift
Home Workouts
- Classes 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
Running intervals: Goal is to keep pace per interval for each distance
(3 mile equivalent)
- 4x200M
- 30 second rest in between
- 3x400M
- 1 minute rest in between
- 2x600M
- 2 minute rest in between
- 2x800M
- 3 minute rest in between
Fitness
NO CLASSES - PUSH WINTER GAMES
NO CLASSES - PUSH WINTER GAMES
Competitor
NO CLASSES - PUSH WINTER GAMES
NO CLASSES - PUSH WINTER GAMES
Bootcamp
NO CLASSES - PUSH WINTER GAMES
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Wall Ball Knockout
12 Minute AMRAP
- 7 Toes to Bar
- 9 Squat Cleans (115#/85#)
- 12 Box jump overs (24"/20")
Competitor
Wall Ball Knockout
12 Minute AMRAP
- 7 Toes to Bar
- 9 Squat Cleans (115#/85#)
- 12 Box jump overs (24"/20")
Bootcamp
Day 5
- 5x1 Pause Squat Cleans. From the ground pause just above the knee for 2 seconds and then squat clean
- 3x2 Jerks
- 2x10 Bench Press
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Max weighted pull up
Men
27-21-15-9
Women
21-15-9-6
27-21-15-9
Competitor
Max weighted pull up
Men
27-21-15-9
- Assault Bike Calories
- Bench Press 135#
Women
21-15-9-6
27-21-15-9
Bootcamp
Day 4
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
Back Squat
5 Minute AMRAP
- 7 Power Cleans (95#/65#)
- 30 Double Unders
~ Rest 1 Minute
5 Minute AMRAP
- 5 Overhead Squat (95#/65#)
- 30 Double Unders
~ Rest 1 Minute
5 Minute AMRAP
- 3 Power Snatch (95#/65#)
- 30 Double Unders
Competitor
Back Squat
5 Minute AMRAP
- 7 Power Cleans (135#/95#)
- 30 Double Unders
~ Rest 1 Minute
5 Minute AMRAP
- 5 Overhead Squat (135#/95#)
- 30 Double Unders
~ Rest 1 Minute
5 Minute AMRAP
- 3 Power Snatch (135#/95#)
- 30 Double Unders
Bootcamp
Day 3
Snatch:
- 5x1 Pause Squat Snatch. From the ground pause just above the knee for 2 seconds and then squat snatch
- 3x5 Overhead Squat
- 2x10 Sotts press
Home Workouts
- Run 1 Mile
- 50 Push ups
- 100 Ab mat sit ups
- 150 Air squats
- Run 1 Mile
Fitness
12 Minute EMOM, alternating between:
- 8 Goblet Squats (35#/25#)
- 10 GHD Sit-ups
"Netflix and Chill"- Valentine's Day Partner WOD
14 Minute AMRAP
- 14 Front rack lunges (empty barbell)
- 14 Push ups
- 14 Sit ups
- 14 Thrusters (empty barbell)
- 14 Push press (empty barbell)
- 14 Kettlebell Swing (55#/35#)
- 14 Burpees
Competitor
12 Minute EMOM, alternating between:
- 8 Goblet Squats (35#/25#)
- 10 GHD Sit-ups
"Netflix and Chill"- Valentine's Day Partner WOD
14 Minute AMRAP
- 14 Front rack lunges (empty barbell)
- 14 Push ups
- 14 Sit ups
- 14 Thrusters (empty barbell)
- 14 Push press (empty barbell)
- 14 Kettlebell Swing (55#/35#)
- 14 Burpees
Bootcamp
Day 2
Gymnastics:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
*** Alternate between the two
Core
3 rounds not for time
- 25 GHD Sit ups
- 1 Minute Front Rack Hold (185#)
Home Workouts
- Classes on Sunday at 10 am and Wednesday at 7 pm
Fitness
10 Minute EMOM
10-8-6-4-2-4-6-8-10
- Handstand Push ups
- Hang Power Cleans (135#/95#)
Competitor
10 Minute EMOM
10-8-6-4-2-4-6-8-10
- Handstand Push ups
- Hang Power Cleans (135#/95#)
Bootcamp
Day One
10 Minute EMOM
- 1 Front Squat @85% of 1 Rep Max
Home Workouts
- Classes 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
NO FORMAL CLASS
Running intervals - Goal is to keep pace per interval for each distance - 3 mile equivalent
- 4x200M with 30 second rest in between
- 3x400M with 1 minute rest in between
- 2x600M with 2 minute rest in between
- 2x800M with 3 minute rest in between
Fitness
Partner WOD - For Time
- 120 Wall Balls (20#/14#)
- 100 Chest to Bar Pull ups
- 80 GHD Sit ups
- 60 Kettlebell Swings (70#/55#)
- 40 Handstand Push ups
Competitor
Partner WOD - For Time
- 120 Wall Balls (20#/14#)
- 100 Chest to Bar Pull ups
- 80 GHD Sit ups
- 60 Kettlebell Swings (70#/55#)
- 40 Handstand Push ups
Bootcamp
Day Six
Squat
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
Deadlift
5 Rounds
- 15 Box Jumps (24"/20")
- 15 Kettlebell Swings (70#/55#)
- 30 Air squats
Competitor
Deadlift
5 Rounds
- 15 Box Jumps (24"/20")
- 15 Kettlebell Swings (70#/55#)
- 30 Air squats
Bootcamp
Day Five
Snatch
- 5x1 Pause Squat Cleans. From the ground pause just above the knee for 2 seconds and then squat clean
- 3x2 Jerks
- 2x10 Bench Press
Core
- 3x15 Hip Ext
- 3x30sec Hollow Rock Hold
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
Mobility
2 Rounds
- 1000M Row
- 20 Clean & Jerk (115#/75#)
Competitor
Mobility
2 Rounds
- 1000M Row
- 20 Clean & Jerk (155#/105#)
Bootcamp
Day Four
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
10 Minute EMOM
- 1 Hang Power Snatch + 1 Overhead Squat
12 Minute EMOM
- 2 Power Snatch (115#/75#) + 2 Overhead Squat (115#/75#)
- Remaining time accumulate Toes to Bar
*** Score is total Toes to Bar
Competitor
10 Minute EMOM
- 1 Hang Power Snatch + 1 Overhead Squat
12 Minute EMOM
- 2 Power Snatch (115#/75#) and 2 Overhead Squat (115#/75#)
- Remaining time accumulate Toes to Bar
*** Score is total Toes to Bar
Bootcamp
Day Three
Snatch
- 5x1 Pause Squat Snatch - From the ground pause just above the knee for 2 seconds and then squat snatch
- 3x5 Overhead Squat
- 2x10 Sotts press
Home Workouts
For time:
- 20 Assault Bike Calories
- 5 Dumbbell men-Makers (25/15#)
- 10 AbMat Sit-ups
- Row, 500 m
- 5 Dumbbell men-Makers (25/15#)
- 10 AbMat Sit-ups
- Run, 400 m
- 5 Dumbbell men-Makers (25/15#)
- 10 AbMat Sit-ups
- 15 Assault Bike Calories
- 5 Dumbbell men-Makers 2(25/15#)
- 10 AbMat Sit-ups
- Row, 500 m
- 5 Dumbbell men-Makers (25/15#)
- 10 AbMat Sit-ups
- Run, 600 m
- 5 Dumbbell men-Makers (25/15#)
- 10 AbMat Sit-ups
- 10 Assault Bike Calories
- 5 Dumbbell men-Makers (25/15#)
- 10 AbMat Sit-ups
- Row, 500 m
- 5 Dumbbell men-Makers (25/15#)
- 10 AbMat Sit-ups
- Run, 800 m
- 5 Dumbbell men-Makers (25/15#)
- 10 AbMat Sit-ups
Fitness
For Time - "Wall Ball Hate"
- 200M Run with Wall Ball (20#/14#)
- 30 Wall Balls (20#/14#)
- 400M Run with Wall Ball
- 40 Burpees over the Wall Ball
- 600M Run with Wall Ball
- 60 Push press (45#/35#)
- 800M Run with Wall Ball
- 80 Air squats with NO Wall Ball
Competitor
For Time - "Wall Ball Hate"
- 200M Run with Wall Ball (20#/14#)
- 30 Wall Balls (20#/14#)
- 400M Run with Wall Ball
- 40 Burpees over the Wall Ball
- 600M Run with Wall Ball
- 60 Push press (45#/35#)
- 800M Run with Wall Ball
- 80 Air squats with NO Wall Ball
Bootcamp
Day Two
Gymnastics: 21-15-9
- Strict pull ups + Handstand Push ups
Core
- Accumulate 180 seconds in an L-sit hold
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
10 Minute EMOM
- 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
3 Rounds
- 10 Hang Power Cleans (145#/100#)
- 30/20 Cal Row
Competitor
10 Minute EMOM
- 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
3 Rounds
- 10 Hang Power Clean (185#/135#)
- 20/15 Calorie Assault Bike
Bootcamp
Day One
Squat
- 5x2 pause front squat: pause for 3 full seconds in rock bottom position
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
Warm Up:
- Core work
- 100M resisted band sprint x 3
WOD:
- 5 Rounds
- 500M Row
- 20 Box jumps or step ups (24/20")
- 20 Box up and over (lateral)
- 10 Alternating pistols
- 20 Ab mat situps
- 20 Push ups
Fitness
Team Linda: 10-9-8-7-6-5-4-3-2-1
Teams of 4 complete the following for time
- Deadlift (225#/155#)
- Bench Press (155#/80#)
- Squat Cleans (115#/65#)
Competitor
Team Linda: 10-9-8-7-6-5-4-3-2-1
Teams of 4 complete the following for time
- Deadlift (225#/155#)
- Bench Press (155#/80#)
- Squat Cleans (115#/65#)
Bootcamp
Day Six
10 Minute EMOM
- Back Squat @ 90% of 1 Rep Max
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
Wall Ball Knockout
"Helen" - 3 Rounds
- 400M Run
- 21 Kettlebell Swing (55#/35#)
- 12 pull ups
Competitor
Wall Ball Knockout
"Helen" - 3 Rounds
- 400M Run
- 21 Kettlebell Swing (55#/35#)
- 12 pull ups
Bootcamp
Day Five
Snatch:
- 5x1 Pause Squat Cleans. From the ground pause just above the knee for 2 seconds and then squat clean
- 3x2 Jerks
- 2x10 Bench Press
Core
- 5x15 Toes to Bar
- 2x10 good mornings
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
Work up to Heavy
- 3 Touch & Go Squat Cleans
For Time
- 42 Wall Balls (20#/14#)
- 21 Power Cleans (135#/95#)
- 30 Wall Balls
- 15 Power Cleans
- 18 Wall Bals
- 9 Power cleans
Competitor
Work up to Heavy
- 3 Touch & Go Squat Cleans
For Time
- 42 Wall Balls (20#/14#)
- 21 Power Cleans (135#/95#)
- 30 Wall Balls
- 15 Power Cleans
- 18 Wall Bals
- 9 Power cleans
Bootcamp
Day Four
Home Workouts
- Classes on Sunday at 10 am & Wednesday at 7 pm
Fitness
2 Rounds
- 10 Banded or PVC Pass Throughs
- 7 Pull ups
- 1 Back Room Duck Walk
- 7 Inch Worms
Handstand Walk Progressions
For time
- 200M Run
- 20 Strict press (115#/75#)
- 400M Run
- 25 Push Jerk (115#/75#)
- 600M Run
- 30 Split jerk (115#/75#)
Competitor
2 Rounds
- 10 Banded or PVC Pass Throughs
- 7 Pull ups
- 1 Back Room Duck Walk
- 7 Inch Worms
Handstand Walk Progressions
For Time
- 20/14 Cal Assault Bike
- 20 Strict press (125#/85#)
- 25/17 Cal Assault Bike
- 25 Push jerk (125#/#85)
- 30/20 Cal Assault Bike
- 30 Split jerk (125#/85#)
Bootcamp
Day Three
Snatch:
- 5x1 Pause Squat Snatch. From the ground pause just above the knee for 2 seconds and then squat snatch
- 3x5 Overhead Squat
- 2x10 Sotts press
Home Workouts
- 800M Run
- 3x15
- Plate jump squat
- GHD sit ups
- 800M Run
- 3x15
- Jumping lunge
- Plate slides
- 800M Run
- 800M Run