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
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
Sebastien + Ashley Farewell WOD
7 Minute AMRAP
- 3 Squat Cleans (225#/155#)
- 10 Handstand Push-ups
**Rest 3 Minutes **
3 Rounds for time
- 20 GHD Sit-ups
- 30 Kettlebell Swings (55#/35#)
- 40 Double unders
Competitor
Mobility
Sebastien & Ashley Farewell WOD
7 Minute AMRAP
- 3 Squat Cleans (225#/155#)
- 10 Handstand Push-ups
**Rest 3 Minutes **
3 Rounds for time
- 20 GHD Sit-ups
- 30 Kettlebell Swings (55#/35#)
- 40 Double unders
Bootcamp
Day Six
- 5X1 Snatch @ 80% of 1 Rep Max
- 5X1 Clean & Jerk @ 80% of 1 Rep Max
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up
- Perform 10 Squat Therapies using a rack holding in rock bottom for 3 seconds each
Back Squat
1) 8x 65% of 1 Rep Max
2) 8x70%
3) 8x75%
4) 8x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
5 Minute AMRAP
- 5 Ring Dips
- 10 Power cleans (135#/95#)
Competitor
Warm Up
- Perform 10 Squat Therapies using a rack holding in rock bottom for 3 seconds each
Back Squat
1) 8x 65% of 1 Rep Max
2) 8x70%
3) 8x75%
4) 8x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
5 Minute AMRAP
- 5 Ring Muscle ups
- 10 Power cleans (155#/105#)
Bootcamp
Day 5
Squat:
- 5x3 Back Squat @ 82% of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Hang Power Snatch
"Swinging Annie" 50-40-30-20-10
- Kettlebell Swing (35#/25#)
- Double Unders
- Abmat Sit ups
Competitor
Hang Power Snatch
"Swinging Annie" 50-40-30-20-10
- Kettlebell Swing (55#/35#)
- Double Unders
- Abmat Sit ups
Bootcamp
Day 4
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
Half Murph
- 800M Run
- 50 Pull ups
- 100 Push ups
- 150 air squats
- 800M Run
Competitor
Mobility
Half Murph
- 800M Run
- 50 Pull ups
- 100 Push ups
- 150 air squats
- 800M Run
Bootcamp
Day 3
C&J
- 5x3 hang cleans (mid thigh): 2 sets @ 65%, 3 sets @ 70% of 1 RM clean
Clean Pull:
- 3x3: 1 set each @ 95%, 2 sets @ 100% of 1 RM clean
Jerk:
- 5x1 back rack jerks (jerk with BBell behind the neck), you choose weight
Home Workouts
5 Rounds
- 20 Air squat
- 20 Banded (low squat) side step
- 20 Ab mat sit ups
- 20 Walking lunge
- 20 Burpees
- 400M Run
Fitness
Warm Up - 2 Rounds
- 10 Good Mornings
- 10 air squats
- 10 runner lunges (5/side)
- 5 empty barbell back squat
- 5 empty barbell front squats
Back Squat
1) 8x 65% of 1 Rep Max
2) 8x70%
3) 6x80%
4) 6x85%
Front Squat
1) 5x70% of 1 Rep Max
2) 5x75%
3) 5x80%
4) 5x85%
4 Minute AMRAP
- 3 Sumo Deadlift High Pull (95#/65#)
- 3 Wall Balls (20#/14#)
- 6/6, 9/9 ascending by reps of 3 each round
Competitor
Warm Up - 2 Rounds
- 10 Good Mornings
- 10 air squats
- 10 runner lunges (5/side)
- 5 empty barbell back squat
- 5 empty barbell front squats
Back Squat
1) 8x 65% of 1 Rep Max
2) 8x70%
3) 6x80%
4) 6x85%
Front Squat
1) 5x70% of 1 Rep Max
2) 5x75%
3) 5x80%
4) 5x85%
4 Minute AMRAP
- 3 Sumo Deadlift High Pull (95#/65#)
- 3 Wall Balls (20#/14#)
- 6/6, 9/9, ascending by reps of 3 each round
Bootcamp
Day 2
Squat:
- 5x3 Front Squat @ 82% of 1 Rep Max
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up
- 10 banded push press
- 15 Box step ups
- 20 Air squats
- 25 abmat situps
- 20 air squats
- 15 box step ups
- 10 banded press
Push Press
- 10-8-6-4-2, Ascending weight
10-9-8-7-6-5-4-3-2-1
- Burpee Box Jumper Overs (24"/20")
1-2-3-4-5-6-7-8-9-10
Competitor
Warm Up
- 10 banded push press
- 15 Box step ups
- 20 Air squats
- 25 abmat situps
- 20 air squats
- 15 box step ups
- 10 banded press
Push Press
- 10-8-6-4-2, Ascending weight
10-9-8-7-6-5-4-3-2-1
- Burpee Box Jumper Overs (24"/20")
1-2-3-4-5-6-7-8-9-10
Bootcamp
Day 1
Snatch
- *x3 hang snatch (mid thigh): 2 sets @ 65%, 3 sets @ 70% of 1 Rep Max Snath
Snatch Pull:
- 3x3: 1 set @ 95% of 1RM Snatch, 2 sets @ 100%
Snatch OH work:
- 5x1 of the following complex: 1 Snatch push press + 1 Snatch Balance + 1 Overhead Squat
Home Workouts
50-40-30-20-10
- Calorie row
- Push ups
- Wallballs (20/14#)
- Russian Kettlebell Swing (35/25#)
- Walking lunges
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
- Classes on Monday & Wednesday
Fitness
3 Rounds
AVI WOD - Bring A Buddy Day
- 12 Handstand Push ups
- 22 Box Jump (24"/20")
- 19 Toes-to-bars
- 84 Squats
- 400M Run
- 21 Deadlifts (185#/125#)
- 20 GHD Sit-ups
- 13 Pull-ups
In honor of Avishek "Avi" Sengupta who lost his life due to injuries sustained at the 2013 Mid Atlantic Tough Mudder. Avi was an avid rock climber, great friend, brother, son, and an incredible human being. He will be greatly missed by all who were fortunate enough to know him. Died 4/21/2013
Competitor
3 Rounds
AVI WOD - Bring A Buddy Day
- 12 Strict Handstand Push ups
- 22 Box Jumps (30"/24")
- 19 Toes to Bar
- 84 Pistols (Alternating-Total)
- 400M Run
- 21 Deadlifts (225#/155#)
- 20 GHD Sit ups
- 13 Muscle Ups
In honor of Avishek "Avi" Sengupta who lost his life due to injuries sustained at the 2013 Mid Atlantic Tough Mudder. Avi was an avid rock climber, great friend, brother, son, and an incredible human being. He will be greatly missed by all who were fortunate enough to know him. Died 4/21/2013
Bootcamp
Day 6
Oly Lift:
- 15 Minutes to find 1 RM Snatch
- 15 Minutes to find 1 RM Clean & Jerk
- 15 Minutes to find a heavy Front Squat for the day
Home Workouts
- Classes on Monday & Wednesday
Fitness
7 Minute EMOM
- 3 Squat Therapy against the wall back up from the wall then perform 5 air squats
Back Squat
1) 10x 60% of 1 Rep Max
2) 10x65%
3) 8x70%
4) 8x75%
Front Squat
1) 5x60% of 1 Repo Max
2) 5x65%
3) 5x70%
4) 5x70%
Cindy - 5 min AMRAP
- 5 Pull ups
- 10 Push up
- 15 Air squats
Competitor
7 Minute EMOM
- 3 Squat Therapy against the wall back up from the wall then perform 5 air squats
Back Squat
1) 10x 60% of 1 Rep Max
2) 10x65%
3) 8x70%
4) 8x75%
Front Squat
1) 5x60% of 1 Repo Max
2) 5x65%
3) 5x70%
4) 5x70%
Nate - 5 Minute AMRAP
- 2 Muscle ups
- 4 Handstand Push ups
- 8 Kettlebell Swings (70#/55#)
Bootcamp
Day 5
Squat:
- 5x3 Back Squat @ 80% of 1 RM
Home Workouts
- Classes on Monday & Wednesday
Fitness
Bring Sally Up/Down
- Push ups
- Hold in a plank position
12 Minute AMRAP
- 10/7 Calorie Row
- 15 Power Snatch (75#/55#)
- 45 Double Under
Competitor
Bring Sally Up/Down
- Push ups
- Hold in a plank position
12 Minute AMRAP
- 10/7 Calorie Row
- 15 Power Snatch (75#/55#)
- 45 Double Under
Bootcamp
Day Four
Home Workouts
- Classes on Monday & Wednesday
Fitness
Mobility
Filthy 50
- 50 Box jump (24"/20")
- 50 Jumping pull-ups
- 50 Kettlebell swings (35#/25#)
- 50 Walking Lunges (Total)
- 50 Knees to elbows
- 50 Push press (45#/35#)
- 50 Hip extensions
- 50 Wall balls (20#/14#)
- 50 Burpees
- 50 Double unders
Competitor
Mobility
Filthy 50
- 50 Box jump (24"/20")
- 50 Jumping pull-ups
- 50 Kettlebell swings (35#/25#)
- 50 Walking Lunges (Total)
- 50 Knees to elbows
- 50 Push press (45#/35#)
- 50 Hip extensions
- 50 Wall balls (20#/14#)
- 50 Burpees
- 50 Double unders
Bootcamp
Day 3
C&J
- 5x1 2 position clean (above the knee & floor): 2 sets @ 70%, 3 @ 75%
Clean Pull:
- 3x3: 1 set each @ 90%, 95%, 100% of 1 RM clean
Jerk:
- 5x1 of the following: Push Jerk + Split Jerk: you choose the weight
Home Workouts
5 Rounds
- 10 Plate jump squat (25# plate height for men and women)
- 20 Plank with knee twist (10 each side)
- 10 Plyo push up: highest skill level with clapping push up
- 10 Side plank with twist (right)
- 20 Plank with dumbbell row (25/15#) (10 each side)
- 10 Side plank with twist (left)
- 400M Run
Fitness
Warm Up - 2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Back Squat
- 8 x 65% of 1 Rep Max
- 8 x70%
- 6 x80%
- 6 x85%
Front Squat
- 5 x 60% of 1 Rep Max
- 5 x 70%
- 5 x 75%
- 5 x 80%
6 Minute AMRAP
- 10 Bar Facing Burpees
- 10 Front squats (75#/55#)
Competitor
Warm Up - 2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Back Squat
- 8 x 65% of 1 Rep Max
- 8 x70%
- 6 x80%
- 6 x85%
Front Squat
- 5 x 60% of 1 Rep Max
- 5 x 70%
- 5 x 75%
- 5 x 80%
6 Minute AMRAP
- 10 Bar Facing Burpees
- 10 Front squats (75#/55#)
Bootcamp
Day 2
Squat:
- 5x3 Front Squat @ 80% of 1 RM
Home Workouts
- Classes on Monday & Wednesday
Fitness
Warm up - 2 rounds
- 12 empty barbell Deadlift
- 12 pushups
- 12 empty barbell good mornings
- 12 bar kips
Strength - Deadlift
- 10-8-6-4-2, Ascending weight
12 Minute EMOM
- Minute 1: 10 Bench Press (135#/65#)
- Minute 2: Max Push ups
- Minute 3: Rest
*** Score is total pushups
Competitor
Warm up - 2 rounds
- 12 empty barbell Deadlift
- 12 pushups
- 12 empty barbell good mornings
- 12 bar kips
Strength - Deadlift
- 10-8-6-4-2, Ascending weight
12 Minute EMOM
- Minute 1: 10 Bench Press (135#/65#)
- Minute 2: Max Push ups
- Minute 3: Rest
*** Score is total pushups
Bootcamp
Day 1
Snatch:
- 5x1 2 position snatch (above the knee & floor): 2 @ 65%, 3 @ 70%
Snatch Pull:
- 3x3: 1 set @ 90% of 1RM Sn, 1 set @ 95%, 1 set @ 100%.
Snatch OH work:
- 5x1 of the following complex: 1 Snatch push press + 1 Snatch Balance + 1 OHS
Home Workouts
“Call me Crazy”
1-2-3-4-5-6-7-8-9-10
Round 1 begins with 1 repetition of each movement, Round 2 is 2 repetitions of each movement, Round 3 is 3 repetitions etc. through 10 repetitions.
200M Run between each rep scheme change
- Bent over row (95/65#)
- Power clean
- Jerk
- Lunge
- Barbell roll out to push up
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
- Classes on Monday & Wednesday at 7 pm
Fitness
Review Movements for the WOD
Meg's Easter Basket WOD - Teams of Three
30 Minute Time Cap - Score is Total Calories Rowed
- One Person Rows for Calores
- One Person Rests
- One person performs movements pulled from an Easter Egg
Competitor
Review Movements for the WOD
Meg's Easter Basket WOD - Teams of Three
30 Minute Time Cap - Score is Total Calories Rowed
- One Person Rows for Calores
- One Person Rests
- One person performs movements pulled from an Easter Egg
Bootcamp
Day 6
Oly Lift:
15 Minute
15 Minute
15 Minute
- Find a heavy Front Squat for the day
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Perform 10 Squat Therapies
- Using a rack holding in rock bottom for 3 secs each
Back Squat
1) 10x 60% of 1 Rep Max
2) 8x70%
3) 8x75%
4) 8x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
6 Minute AMRAP
- 10 Box Jumps (24"/20")
- 10 Kettlebell Swings (55#/35#)
Competitor
Perform 10 Squat Therapies
- Using a rack holding in rock bottom for 3 secs each
Back Squat
1) 10x 60% of 1 Rep Max
2) 8x70%
3) 8x75%
4) 8x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
6 Minute AMRAP
- 10 Box Jumps (24"/20")
- 10 Kettlebell Swings (55#/35#)
Bootcamp
Day 5
Squat:
- 5x3 Back Squat @ 78% of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Weighted strict pull up
14-12-10-8-6-4-2
21-18-15-12-9-6-3
- Weighted abmat situps (35#/25#)
Competitor
Weighted strict pull up
21-18-15-12-9-6-3
- Handstand Push ups
- GHD Sit up
Bootcamp
Day 4
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
Partner WOD: Teams of 2
- 1000M Row while partner holds a 185#/125# Deadlift
- 80 Toe to Bar/Knee raise while partner holds a 115#/75# Barbell in the front rack
- 60 Shoulder to Overhead (115#/75#) while partner hangs from the Pull ups bar
- 40 bar facing burpees, one person working at a time
*** One barbell per team, unless mixed team
Competitor
Mobility
Partner WOD: Teams of 2 perform
- 1000M Row while partner holds a 185#/125# Deadlift
- 80 Toe to Bar/Knee raise while partner holds a 115#/75# Barbell in the front rack
- 60 Shoulder to Overhead (115#/75#) while partner hangs from the Pull ups bar
- 40 bar facing burpees, one person working at a time
*** One barbell per team, unless mixed team
Bootcamp
Day 3
C&J
- 5x1 3 position clean (high hang, above the knee, floor): 2 sets @ 60%, 3 @ 65%
Clean Pull:
- 5x3: 3 sets of 3 @ 90% of 1 RM clean. 2 set of 3 @ 95%.
Jerk:
- 5x1 of the following: Push Jerk + Split Jerk: you choose the weight
Home Workouts
Warm Up
WOD:
- 1 Mile Run
- 50 Ab-mat situps
- 50 Air Squats
- 50 Mountain climber
- 50 Jumping knee tucks
- 50 Jump rope
- 800M Run
- 50 Ab-mat situps
- 50 Air Squats
- 50 Mountain climber
- 50 Jumping knee tucks
- 50 Jump rope
- 1 Mile Run
Fitness
2 Rounds
- 10 Good Mornings
- 10 air squats
- 10 runner lunges (5/side)
- 5 empty barbell back squat
- 5 empty barbell front squats
Back Squat
1) 10x 60% of 1 Rep Max
2) 8x65%
3) 6x70%
4) 6x75%
5) 6x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x70%
3) 5x75%
4) 5x75%
7 Minute AMRAP
- 3 Thrusters (95#/65#)
- 3 Burpee over bar
- 6,6, 9,9 etc, increase reps each round by 3
Competitor
2 Rounds
- 10 Good Mornings
- 10 air squats
- 10 runner lunges (5/side)
- 5 empty barbell back squat
- 5 empty barbell front squats
Back Squat
1) 10x 60% of 1 Rep Max
2) 8x65%
3) 6x70%
4) 6x75%
5) 6x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x70%
3) 5x75%
4) 5x75%
7 Minute AMRAP
- 3 Thrusters (95#/65#)
- 3 Burpee over bar
- 6,6, 9,9 etc, increase reps each round by 3
Bootcamp
Day 2
Squat:
- 5x3 Front Squat @ 78% of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Muscle Up Progression:
- 3x5 jumping ring dips
- 3x5 muscle up transitions
- Swings from below the ring practicing the arch and hollow hold
"Will's WOD" - 12 minute AMRAP
- 4 Strict ring dips
- 10 Squat Snatch (95#/65#)
- 16 Calorie Row
Competitor
Muscle Up Progression:
- 3x5 jumping ring dips
- 3x5 muscle up transitions
- Swings from below the ring practicing the arch and hollow hold
"Will's WOD" 12 minute AMRAP
- 4 Strict Muscle ups
- 10 Squat snatch (135#/95#)
- 16 Calorie Assault Bike
Bootcamp
Day 1
Snatch
- 5x1 3 position snatch (high hang, above the knee, floor): 3 @ 55%, 2 @ 60%
Snatch Pull:
- 2-2-2-3: 3 sets of 2 @ 90% of 1 RM Snatch. 1 set of 3 @ 95%.
Snatch OH work:
- In 3 sets find a heavy set of the following complex: 5 snatch push press + 5 Snatch Balance + 5 OHS
Home Workouts
Core Work:
8 Minute AMRAP
- 30 Weighted crunches- holding plate with elbows straight (10#)
- 20 Bicycle crunches
- 30 Alt leg drop - come to 6” parallel to ground
- 20 Reverse crunches
WOD:
5 Rounds
- 10 Plate wiper push ups (5#)
- 10 (5 each side) Plank knee twist to Spiderman lunge
- 10 Burpee to star jump
- 20 (10 each side) Lunge to box step up with high knee (20”/16”)
- 400M Run
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
- Classes on Monday & Wednesday at 7 pm
Fitness
Group Warm Up
- 200M Run
- 10 barbell front squats
- 10 jumping pull ups
- 200M Run
- 10 barbell thrusters
- 10 pullups variation for WOD
"Daniel"
- 50 Pull ups
- 400M Run
- 21 Thrusters (95#/65#)
- 800M Run
- 21 Thrusters (95#/65#)
- 400M Run
- 50 Pull ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2015.
Shout out to Mauricio for rowing 64K in the February Challenge - He requested a WOD with Thrusters & Running!
Competitor
Group Warm Up
- 200M Run
- 10 barbell front squats
- 10 jumping pull ups
- 200M Run
- 10 barbell thrusters
- 10 pullups variation for WOD
"Daniel"
- 50 Pull ups
- 400M Run
- 21 Thrusters (95#/65#)
- 800M Run
- 21 Thrusters (95#/65#)
- 400M Run
- 50 Pull ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2015.
Shout out to Mauricio for rowing 64K in the February Challenge - He requested a WOD with Thrusters & Running!
Bootcamp
Day 6
Oly Lift:
- 15 Minutes to find 1 RM Snatch
- 15 Minutes to find 1 RM C&J
Core
- 3x20 banded Good Mornings
- 3x10 Pike Compressions
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
7 Minute EMOM
- 3 Squat Therapy against the wall
- back up from the wall then perform 5 air squats
Hatch Squat Week 1 - Day 2
Back Squat
- 10x 60% of 1RM
- 8x65%
- 8x70%
- 8x75%
Front Squat
8 Minute AMRAP
- 10 Deadlift (95#/65#)
- 10 Push press (95#/65#)
- 10 air squats
Competitor
7 Minute EMOM
- 3 Squat Therapy against the wall
- back up from the wall then perform 5 air squats
Hatch Squat Week 1 - Day 2
Back Squat
- 10x 60% of 1RM
- 8x65%
- 8x70%
- 8x75%
Front Squat
8 Minute AMRAP
- 10 Deadlift (95#/65#)
- 10 Push press (95#/65#)
- 10 air squats
Bootcamp
Day 5
20 Minutes to find
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
10 Rounds
- 4 Chest to Bar Pull Ups
- 4 Power Cleans (135#/95#)
- 6 Burpees
Competitor
Mobility
10 Rounds
- 2 Bar or Ring Muscle Ups
- 4 Power Cleans (185#/125#)
- 6 Burpees
Bootcamp
Day 4
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
4 Rounds
- 10 Hang muscle cleans (empty barbell)
- 7 Jumping ring dips
- 10 Plank holds for 10 seconds
20 Minute AMRAP
- 200M Run
- 15 Kettlebell Swing (55#/35#)
- 12 Ring dips
- 21 Abmat Sit ups
Competitor
4 Rounds
- 10 Hang muscle cleans (empty barbell)
- 7 Jumping ring dips
- 10 Plank holds for 10 seconds
20 Minute AMRAP
- 200M Run
- 15 Kettlebell Swing (55#/35#)
- 12 Ring dips
- 21 Abmat Sit ups
Bootcamp
Day 3
C&J
- 1x3@65% of 1 RM C&J
- 1x2@70% of 1 RM C&J
- 1x1@75% of 1 RM C&J
- 1x3@70% of 1 RM C&J
- 1x2@75% of 1 RM C&J
- 1x1@80% of 1 RM C&J
- 1x3@75% of 1 RM C&J
- 1x2@80% of 1 RM C&J
- 1x1@85% of 1 RM C&J
Home Workouts
Warm Up
5 Rounds
- 10 burpees
- 20 single leg deadlift with KB (35#/25#) - 10 each leg
- 25 mountain climbers
- 30 alternating toe touch
- 600M Run
Fitness
2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Hatch Squat Week 1 - Day 1
Back Squat
- 10x 60% of 1 Rep Max
- 8x70%
- 6x75%
- 4x80%
Front Squat
- 5x60% of 1 Rep Max
- 5x70%
- 5x70%
- 5x70%
4 Minute AMRAP
- 7 Deadlift (185#/135#)
- 7 Burpees over bar
Competitor
2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Hatch Squat Week 1 - Day 1
Back Squat
- 10x 60% of 1 Rep Max
- 8x70%
- 6x75%
- 4x80%
Front Squat
- 5x60% of 1 Rep Max
- 5x70%
- 5x70%
- 5x70%
4 Minute AMRAP
- 7 Deadlift (185#/135#)
- 7 Burpees over bar
Bootcamp
Day 2
Squat:
- 20 Minutes to find 1 Rep Max Front Squat
Gymnastics
10 Minute EMOM
- 5 Strict ring dips
- 30 Double Unders
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Group Warm up
- 10 Banded presses
- 10 Banded Good Mornings
- 10 Air Squats
- 20 Big circles with arms (10 forward, 10 backward)
Strict Press
- 10-8-6-4-2, ascending weight
30-20-10
- Hang Power Cleans (95#/65#)
- Push Jerks (95#/65#)
Competitor
Group Warm up
- 10 Banded presses
- 10 Banded Good Mornings
- 10 Air Squats
- 20 Big circles with arms (10 forward, 10 backward)
Strict Press
- 10-8-6-4-2, ascending weight
30-20-10
- Hang Power Cleans (135#/95#)
- Push Jerks (135#/95#)
Bootcamp
Day 1
Snatch:
- 1x3@65% of 1 RM snatch
- 1x2@70% of 1 RM snatch
- 1x1@75% of 1 RM snatch
- 1x3@70% of 1 RM snatch
- 1x2@75% of 1 RM snatch
- 1x1@80% of 1 RM snatch
- 1x3@75% of 1 RM snatch
- 1x2@80% of 1 RM snatch\
- 1x1@85% of 1 RM snatch
Home Workouts
Warm Up
WOD
- 800M Run
- 3x15
- Dumbbell man makers (25#/15#)
- Dumbbell push press (25#/15#)
- 800M Run
- 3x15
- Box step up with front rack position (45#/35#- empty barbell)
- Front squat (45#/35#- empty barbell)
- 800M Run
- 3x15
- Iron butterfly
- Reverse tuck to leg lower
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 511GRIT
- New schedule on Mondays and Wednesdays at 7 PM
Fitness
2 Rounds
- 200M Run
- 5 pull ups
- 10 push ups
- 15 PVC Overhead Squats
CrossFit Open 17.5 - 40 Minute Time Cap
10 Rounds
- 9 Thrusters (95#/65#)
- 35 Double Unders
Competitor
2 Rounds
- 200M Run
- 5 pull ups
- 10 push ups
- 15 PVC Overhead Squats
CrossFit Open 17.5 - 40 Minute Time Cap
10 Rounds
- 9 Thrusters (95#/65#)
- 35 Double Unders
Bootcamp
Day Six
Oly Lift:
- 5x1 Snatch @ 85% of 1RM
- 5x1 C&J @ 85% of 1 RM
Core
3 Rounds
- 20 GHD Sit ups
- 1 Minute double Kettlebell front rack hold (55#/35#)
Home Workouts
- Classes on Wednesday at 7 pm & Starting Monday April 3rd at 7 pm - NO SUNDAY CLASS