Fitness
Warm Up - 2 rounds
- 10 reps or Cals of each FGB movement
Fight Gone Bad - 3 Rounds, 1 Minute at each Station
- Wall ball ( 20#/14#)
- Sumo deadlift high-pull (75#/55#)
- Box Jump (20")
- Push press (75#/55#)
- Row (Calories)
- Rest 1 minute
Competitor
Warm Up - 2 rounds
- 10 reps or Cals of each FGB movement
Fight Gone Bad - 3 Rounds, 1 Minute at each Station
- Wall ball ( 20#/14#)
- Sumo deadlift high-pull (75#/55#)
- Box Jump (20")
- Push press (75#/55#)
- Row (Calories)
- Rest 1 minute
Bootcamp
Day 3
Snatch
C&J
Home Workouts
For Time
- 21 Burpees
- 21 Jumping lunges (alternating legs)
- 21 Hand release push ups
- 30 Mountain climbers
- 400M Run
- 18-18-18-30-400M Run
- 15-15-15-30-400M Run
- 12-12-12-30-400M Run
- 9-9-9-30-400M Run
- 6-6-6-30-400M Run
Fitness
Mobility
- 3 Minutes MAX rep Russian Kettlebell Swings (70#/55#)
- 1 Minute Bear Crawl
- 3 Minutes Double Unders
***Rest 2 minutes***
- 90 Seconds MAX rep Russian Kettlebell Swings (70#/55#)
- 30 Seconds Bear Crawl
- 90 Seconds Double Unders
Competitor
Mobility
- 3 Minutes MAX rep Russian Kettlebell Swings (70#/55#)
- 1 Minute Bear Crawl
- 3 Minutes Double Unders
***Rest 2 minutes***
- 90 Seconds MAX rep Russian Kettlebell Swings (70#/55#)
- 30 Seconds Bear Crawl
- 90 Seconds Double Unders
Bootcamp
Day 2
Front Squat:
- 3-2-1-1-1-1-1, you choose weight
C&J
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up - 2 Rounds
- 200M Run
- 2 rounds of Cindy (5 pull ups + 10 pushups + 15 air squats)
Memorial Day Murph:
- 1 Mile Run
- 100 pullups
- 200 push ups
- 300 air squats
- 1 Mile Run
In memory of Navy SEAL Lt. Michael Murphy, 29 of Patchogue NY, who was killed in Afghanistan on June 28th, 2005. Recipient of the Medal of Honor.
Competitor
Warm Up - 2 Rounds
- 200M Run
- 2 rounds of Cindy (5 pull ups + 10 pushups + 15 air squats)
Memorial Day Murph:
- 1 Mile Run
- 100 pullups
- 200 push ups
- 300 air squats
- 1 Mile Run
In memory of Navy SEAL Lt. Michael Murphy, 29 of Patchogue NY, who was killed in Afghanistan on June 28th, 2005. Recipient of the Medal of Honor.
Bootcamp
Day 1
Snatch:
- 2 reps @ 80%, 2 reps @ 85%, 2 reps @ 80%
Snatch Pull:
- 1 set of 3 reps @ 90% of 1RM Sn, 1 set of 2 reps @95%, 1 set of 2 reps @100%
Snatch Balance:
- Work up to a heavy single in 5 sets or less
Home Workouts
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 - NO CLASS MONDAY, MAY 29TH - MEMORIAL DAY
Fitness
10 Minute EMOM
- Minute 1: 15/12 Cal Row
- Minute 2: 10 Box Jump Overs
- Minute 3: 5 Deadlifts
- Minute 4: 15 Wall Balls
- Minute 5: 5 Ring Dips
*That is one round - Repeat for 2 rounds
2014 Regionals Event 6 - Partner WOD
- 50 Calorie Row
- 50 Box Jump Overs (24"/20")
- 50 Deadlift (180#/120#)
- 50 Wall Balls (20#/14#)
- 50 Ring Dips
- 50 Wall Balls (20#/14#)
- 50 Deadlift (180#/120#)
- 50 Box Jump Overs (24"/20")
- 50 Calorie Row
Competitor
10 Minute EMOM
- Minute 1: 15/12 Cal Row
- Minute 2: 10 Box Jump Overs
- Minute 3: 5 Deadlifts
- Minute 4: 15 Wall Balls
- Minute 5: 5 Ring Dips
*That is one round - Repeat for 2 rounds
2014 Regionals Event 6 - Partner WOD
- 50 Calorie Row
- 50 Box Jump Overs (24"/20")
- 50 Deadlift (180#/120#)
- 50 Wall Balls (20#/14#)
- 50 Ring Dips
- 50 Wall Balls (20#/14#)
- 50 Deadlift (180#/120#)
- 50 Box Jump Overs (24"/20")
- 50 Calorie Row
Bootcamp
Day 6
Oly Lift:
- In 15 min find a 1rep heavy snatch
- In 15 min find a 1 rep heavy C&J
Home Workouts
- Classes on Monday & Wednesday at 7 pm, NO CLASS MONDAY MAY 29TH - MEMORIAL DAY
Fitness
Group Warm-up
- Perform 20 Squat Therapies using a rack holding in rock bottom for 3 seconds each
Back Squat
1) 5X65% of 1 Rep Max
2) 5X65%
3) 5x70%
4) 5x70%
5) 5x70%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x60%
3) 5x60%
4) 5x60%
5 Minute AMRAP
- 5 Back Squats (155#/105#)
- 5 Chest to Bar pullups
Competitor
Group Warm-up
- Perform 20 Squat Therapies using a rack holding in rock bottom for 3 seconds each
Back Squat
1) 5X65% of 1 Rep Max
2) 5X65%
3) 5x70%
4) 5x70%
5) 5x70%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x60%
3) 5x60%
4) 5x60%
5 Minute AMRAP:
- 5 Back Squats (185#/135#)
- 5 Muscle ups
Bootcamp
Day 5
Squat:
- 3x1 Back Squat @ 93% of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm, NO CLASS MONDAY MAY 29TH - MEMORIAL DAY
Fitness
Coach Choice on Game
- Tic Tac Toe/Dodge Ball/Pizza Pie Delivery
25 Minute AMRAP
Competitor
Coach Choice on Game
- Tic Tac Toe/Dodge Ball/Pizza Pie Delivery
25 Minute AMRAP
Bootcamp
Day 4
Home Workouts
- Classes on Monday & Wednesday at 7 pm, NO CLASS MONDAY MAY 29TH - MEMORIAL DAY
Fitness
Mobility
Isabel's Toes
*** Every time the bar is dropped i.e., not unbroken perform 5 Toes to bar
Competitor
Mobility
Isabel's Toes
*** Every time the bar is dropped i.e., not unbroken perform 5 Toes to bar
Bootcamp
Day 3
Clean
Clean Pull:
Jerk:
- In 15 min find 1 RM max back rack jerk
Home Workouts
Modified “Servais”
- 1.5 mile run
- Then
- 8 rounds of
- 19 pull ups
- 19 push ups
- 19 burpees
- Then
- 400M Sandbag or plate carry (variable weight)
Fitness
2 Rounds
- 10 Good Mornings
- 10 Air Squats
- 10 Runner Lunges (5/sid)
- 5 Back Squat w/ empty barbell
- 5 Front Squat with empty barbell
Back Squat
1) 5x65% of 1 Rep Max
2) 5x70%
3) 5x75%
4) 5x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x65%
4) 5x65%
2 Rounds
- 300M Row
- 15 Burpee over the rower
- 20 Wall Balls (20#/14#)
Competitor
2 Rounds
- 10 Good Mornings
- 10 Air Squats
- 10 Runner Lunges (5/sid)
- 5 Back Squat w/ empty barbell
- 5 Front Squat with empty barbell
Back Squat
1) 5x65% of 1 Rep Max
2) 5x70%
3) 5x75%
4) 5x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x65%
4) 5x65%
2 Rounds
- 300M Row
- 15 Burpee over the rower
- 20 Wall Balls (20#/14#)
Bootcamp
Day 2
Squat:
- 3x1 Front Squat @ 93% of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm, NO CLASS MONDAY MAY 29TH - MEMORIAL DAY
Fitness
Power Snatch
Helen - 3 Rounds
- 400M Run
- 21 Kettlebell Swings (55#/35#)
- 12 Pull ups
Competitor
Power Snatch
Helen - 3 Rounds
- 400M Run
- 21 Kettlebell Swings (55#/35#)
- 12 Pull ups
Bootcamp
Day 1
Snatch:
- 5x3, Hang Snatch @ 70% of 1RM Snatch
Snatch Pull:
- 1 set of 3 reps @ 95% of 1RM Sn, 2 sets of 3 reps @100%
Snatch OH work:
- 5x1 of the following complex: 1 Snatch grip push press + 1 Snatch Balance + OHS
Home Workouts
“Core Killer”
5 Rounds
- 20 plank with hip drop/rotation (10 each side)
- 10 pistols (5 each leg)
- 10 decline push up (optional ab twist)
- 10 insane lunges
- 10 reverse crunch to leg drop (to 6” above ground)
- 20 mountain climbers
- 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
4 rounds of Cindy with 1 Burgener warm up after each round
Cindy
- 5 pullups
- 10 pushups
- 15 air squats
The Burgener - following sequence with an empty barbell
- 3 Down-Ups
- 3 Elbows High & Outside
- 3 Muscle Cleans
- 3 Power Cleans
- 3 Squat Cleans
Dirty 30 Kat WOD
10 Rounds
- 3 Handstand Push-ups
- 6 Power Cleans (165#/110#)
- 12 Pull-ups
- 24 Double Unders
Competitor
4 rounds of Cindy with 1 Burgener warm up after each round
Cindy
- 5 pullups
- 10 pushups
- 15 air squats
The Burgener - following sequence with an empty barbell
- 3 Down-Ups
- 3 Elbows High & Outside
- 3 Muscle Cleans
- 3 Power Cleans
- 3 Squat Cleans
Dirty 30 Kat WOD
10 Rounds
- 3 Handstand Push-ups
- 6 Power Cleans (165#/110#)
- 12 Pull-ups
- 24 Double Unders
Bootcamp
Day 6
Oly Lift:
Snatch Wave
- 3@50% of 1 RM
- 2@55%
- 1@60%
- 2@55%
- 1@60%
- 1@65%
- 1@70%
- 1@75%
C&J Wave
- 1@60% of 1 RM
- 2@55%
- 1@60%
- 1@65%
- 1@70%
- 1@65%
- 1@70%
- 1@75%
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
Back Squat
1) 4x70% of 1 Rep Max
2) 4x75%
3) 4x80%
4) 4x85%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
3 Rounds
- 15 Toes to Bar
- 20 Kettlebell Snatch (55#/35#-10 per arm)
Competitor
7 Minute EMOM
- 3 Squat Therapy against the wall back up from the wall, then perform 5 air squats
Back Squat
1) 4x70% of 1 Rep Max
2) 4x75%
3) 4x80%
4) 4x85%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
3 Rounds
- 15 Toes to Bar
- 20 Kettlebell Snatch (55#/35#-10 per arm)
Bootcamp
Day 5
Squat:
- 4x2 Back Squat @ 90% of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
3 Rounds
- 25 GHD Sit up OR 25 ab mat sit ups
- 25 Hip Extensions
- 100M double KB front rack carry (55#/35#) or (35#/25#)
2 Rounds
- 800M Run - Rest
- 600M Run - Rest
- 400M Run - Rest
** Rest is equal to the amount of time it took for the prior run
Competitor
3 Rounds
- 25 GHD Sit up OR 25 ab mat sit ups
- 25 Hip Extensions
- 100M double KB front rack carry (55#/35#) or (35#/25#)
2 Rounds
- 800M Run - Rest
- 600M Run - Rest
- 400M Run - Rest
** Rest is equal to the amount of time it took for the prior run
Bootcamp
Day Four
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
For Time
- 10 Deadlift (185#/125#)
- 50 Double Unders
- 25 Burpee over bar
- 8 Deadlift
- 40 Double Unders
- 20 Burpee over bar
- 6 Deadlift
- 30 Double Unders
- 15 Burpee over bar
- 4 Deadlift
- 20 Double Unders
- 10 Burpee over bar
- 2 Deadlift
- 10 Double Unders
- 5 Burpee over bar
Competitor
Mobility
For Time
- 10 Deadlift (185#/125#)
- 50 Double Unders
- 25 Burpee over bar
- 8 Deadlift
- 40 Double Unders
- 20 Burpee over bar
- 6 Deadlift
- 30 Double Unders
- 15 Burpee over bar
- 4 Deadlift
- 20 Double Unders
- 10 Burpee over bar
- 2 Deadlift
- 10 Double Unders
- 5 Burpee over bar
Bootcamp
Day 3
Clean
- 5x1, 2 position clean (mid thigh & floor). 2 sets @ 70% of 1RM Snatch. 3 sets @ 75%
Clean Pull:
- 1 set of 3 @ 90% of 1RM Clean, 2 sets of 3 reps @100%
Jerk:
- In 15 minutes find 1 RM max back rack jerk
Home Workouts
- 1 mile run
- 27-21-15-9
- Kettlebell swing (35#/25#)
- Kettlebell walking lunge
- Burpee over kettlebell
- Iron butterfly
- 1 mile run
Fitness
2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Back Squat
1) 5x70% of 1 Rep Max
2) 5x80%
3) 2x85%
4) 3x90%
5) 1x100%
Front Squat
1) 5x65% of 1 Rep Max
2) 4x75%
3) 4x80%
4) 4x85%
5 Minute AMRAP
- 3 Overhead Squat (115#/75#)
- 3 Power cleans (115#/75#)
Competitor
2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Back Squat
1) 5x70% of 1 Rep Max
2) 5x80%
3) 2x85%
4) 3x90%
5) 1x100%
Front Squat
1) 5x65% of 1 Rep Max
2) 4x75%
3) 4x80%
4) 4x85%
5 Minute AMRAP
- 3 Overhead Squat (115#/75#)
- 3 Power cleans (115#/75#)
Bootcamp
Day 2
Squat:
- 4x2 Front Squat @ 90% of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7:00 pm
Fitness
Tabata Warm Up - 20 seconds on, 10 seconds off for 4 Rounds
- 10M shuttle sprints
- Burpees
- Kettlebell snatch
4 Rounds
- 400M Run
- 35 push ups
- 2 Rope climbs
Competitor
Tabata Warm Up - 20 seconds on, 10 seconds off for 4 Rounds
- 10M shuttle sprints
- Burpees
- Kettlebell snatch
4 Rounds
- 400M Run
- 35 push ups
- 2 Rope climbs
Bootcamp
Day 1
Snatch:
- 5x1, 2 position Snatch (mid thigh & floor). 2 sets @ 70% of 1RM Snatch. 3 sets @ 75%
Snatch Pull:
- 1 set of 3 reps @ 95% of 1RM Sn, 2 sets of 3 reps @100%
Snatch OH work:
- 5x1 of the following complex: 1 Snatch girp push press + 1 Snatch Balance + OHS
Home Workouts
40 minute time cap:
- 21-15-9
- KB push press (35#/25#)
- V-up with opposite arm and leg (alternating sides)
- 200M Run
- 21-15-9
- Burpee box jumps
- Single leg knee drive (each leg)- lunge to knee drive on opposite side
- 200M Run
- 21-15-9
- Wall ball (20#/14#)
- Squat jacks
- 200M Run
- 21-15-9
- Goblet squats (35#/25#)
- Split squats (each side- holding 1 KB)- (35/25#) use of box as surface to rest foot
- 200M Run
- 21-15-9
- Ab mat sit ups
- Push ups
- 200M Run
Fitness
Happy Mother's Day!
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
Happy Mother's Day!
- 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 Barbell Movements for the WOD
Tatsiana Farewell WOD
2 Person Team - 20 Minute AMRAP
- 30 Reps: Push Press - Push Jerk - Thruster: Max Reps Double Unders
- 30 Reps: Front Squat - Back Squat - Overhead Squat: Max Reps Burpees
- 30 Reps: Clean - Snatch: Max Reps Double Unders
- 30 Reps: Deadlift - Sumo Deadlift High Pull - Front Rack Lunge (30 Total): Max Calorie Row
** Score is Total Reps of DU's, Burpees & Row Calories
** All Weight: 75#/55#
Competitor
Review Barbell Movements for the WOD
Tatsiana Farewell WOD
2 Person Team - 20 Minute AMRAP
- 30 Reps: Push Press - Push Jerk - Thruster: Max Reps Double Unders
- 30 Reps: Front Squat - Back Squat - Overhead Squat: Max Reps Burpees
- 30 Reps: Clean - Snatch: Max Reps Double Unders
- 30 Reps: Deadlift - Sumo Deadlift High Pull - Front Rack Lunge (30 Total): Max Calorie Row
** Score is Total Reps of DU's, Burpees & Row Calories
** All Weight: 115#/75#
Bootcamp
Day Six
Oly Lift:
- Snatch: Work up to a 1RM heavy in less than 8 sets
- C&J: Work up to a 1RM heavy in less than 8 sets
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Grop Warm Up
- Perform 20 Squat Therapies using a rack holding in rock bottom for 3 seconds
Back Squat
1) 4x75% of 1 Rep Max
2) 4x80%
3) 4x80%
4) 4x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
3 Rounds
- 10 Power Snatch (95#/65#)
- 25 pushups
Competitor
Grop Warm Up
- Perform 20 Squat Therapies using a rack holding in rock bottom for 3 seconds
Back Squat
1) 4x75% of 1 Rep Max
2) 4x80%
3) 4x80%
4) 4x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
3 Rounds
- 10 Power Snatch (95#/65#)
- 25 pushups
Bootcamp
Day Five
Squat:
- 5x3 Back Squat @ 88% of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
For Time
- 10 Push Jerks (155#/105#)
- 30/24 Calorie Row
- 8 Push Jerks
- 24/18 Calorie Row
- 6 Push Jerks
- 18/12 Calorie Row
- 4 Push Jerks
- 12/9 Calorie Row
- 2 Push Jerks
- 6/4 Calorie Row
Competitor
Mobility
For Time
- 10 Push Jerks (185#/125#)
- 30/24 Calorie Ass Bike
- 8 Push Jerks
- 24/18 Calorie Ass Bike
- 6 Push Jerks
- 18/12 Calorie Ass Bike
- 4 Push Jerks
- 12/9 Calorie Ass Bike
- 2 Push Jerks
- 6/4 Calorie Ass Bike
Bootcamp
Day Four
Home Workouts
- Classes on Monday & Wednesday at 7:30 pm
Fitness
Group Game Warm up
For Time
- 40 Kettlebell Swing (35#/25#)
- 40 Burpees
- 75 Double Unders
- 30 Goblet squats (35#/25#)
- 30 Burpees
- 75 Double Unders
- 20 Kettlebell Snatch-10/Arm (35#/25#)
- 20 Burpees
- 75 Double Unders
Competitor
Group Game Warm up
For Time
- 40 Kettlebell Swing (35#/25#)
- 40 Burpees
- 75 Double Unders
- 30 Goblet squats (35#/25#)
- 30 Burpees
- 75 Double Unders
- 20 Kettlebell Snatch-10/Arm (35#/25#)
- 20 Burpees
- 75 Double Unders
Bootcamp
Day Three
Clean
- 5x1, 3 clean (high hang, above the knee & floor). 2 sets @ 60% of 1RM Snatch. 3 sets @ 65%
Clean Pull:
- 1 set of 3 @ 90% of 1RM Clean, 3 reps @95%, 3 reps @ 100%
Jerk:
- In 15 minutes find 1 RM max back rack jerk
Home Workouts
50-40-30-20-10
- Wall ball (20/14#)
- Box jumps (24"/20”)
- 200M 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) 6x70% of 1 Rep Max
2) 6x80%
3) 3x90%
4) 2x95%
Front Squat
1) 5x65% of 1 Rep Max
2) 4x75%
3) 4x80%
4) 4x80%
5 Minute AMRAP, ascending ladder by 3 Reps
- 3 Power Snatch (75#/55#)
- 3 Toe to bar
- 6,6,9,9,12,12,etc.
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) 6x70% of 1 Rep Max
2) 6x80%
3) 3x90%
4) 2x95%
Front Squat
1) 5x65% of 1 Rep Max
2) 4x75%
3) 4x80%
4) 4x80%
5 Minute AMRAP, ascending ladder by 3 Reps
- 3 Power Snatch (75#/55#)
- 3 Toe to bar
- 6,6,9,9,12,12,etc.
Bootcamp
Day Two
Squat:
- 5x3 Front Squat @ 88% of 1 Rep Max
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Partner Warm Up - 3 Rounds:
- 1 Sled pull per partner the length of the big room (140# or 2x70# KB for men and 110# or 2x55# KB for women)
- 10 goblet squats per partner (70#/55#)
- 10 Sumo deadlift high pull per partner (70#/55#)
5 Rounds
- 10 Power Clean & Jerk (155#/105#)
- 4 Strict pull ups
Competitor
Partner Warm Up - 3 Rounds:
- 1 Sled pull per partner the length of the big room (140# or 2x70# KB for men and 110# or 2x55# KB for women)
- 10 goblet squats per partner (70#/55#)
- 10 Sumo deadlift high pull per partner (70#/55#)
5 Rounds
- 10 Double Kettlebell Clean & Jerk (55#/35#)
- 3 Ring Muscle ups
Bootcamp
Day One
Snatch:
- 5x1, 3 position Snatch (high hang, above the knee & floor). 2 sets @ 60% of 1RM Snatch. 3 sets @ 65%
Snatch Pull:
- 1 set of 3 @ 90% of 1RM Sn, 3 reps @95%, 3 reps @ 100%
Snatch OH work:
- 5x1 of the following complex: 1 Snatch push press + 1 Snatch Balance + OHS
Home Workouts
10-20-30-20-10
- Alternating lunge with DB pass through (under leg) to Overhead press (25#/15#)
- KB deadlift (35#/25#)
- KB Swing
- KB Weighted crunch
- KB Oblique twist
- Row for calories
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 p
Fitness
CLASSES AT 8-9-10 AM
Reading with Lisbeth Darsh @ Noon
All Drop-ins Free
3 Rounds
- 200M Row
- 10 Deadlift - Barbell
- 10 Hang power cleans - Barbell
- 10 Jerks - Barbell
- 10 air squats
CLASSES AT 8-9-10 AM
Reading with Lisbeth Darsh @ Noon
All Drop-ins Free
Partner DT - 10 Rounds
- 12 Deadlift (155#/105#)
- 9 Hang power cleans (155#/105#)
- 6 Jerks (155#/105#)
** One partner goes through a full round while the other rests, alternating back & forth so each partner does 5 Rounds
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Competitor
CLASSES AT 8-9-10 AM
Reading with Lisbeth Darsh @ Noon
All Drop-ins Free
3 Rounds
- 200M Row
- 10 Deadlift - Barbell
- 10 Hang power cleans - Barbell
- 10 Jerks - Barbell
- 10 air squats
CLASSES AT 8-9-10 AM
Reading with Lisbeth Darsh @ Noon
All Drop-ins Free
Partner DT - 10 Rounds
- 12 Deadlift (155#/105#)
- 9 Hang power cleans (155#/105#)
- 6 Jerks (155#/105#)
** One partner goes through a full round while the other rests, alternating back & forth so each partner does 5 Rounds
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Bootcamp
Day Six
Oly Lift:
- 20 Minutes to find 1 RM Snatch
- 20 Minutes to find 1 RM C&J
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
Back Squat
1) 6x65% of 1 Rep Max
2) 6x75%
3) 6x80%
4) 6x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
For time - 5 Minute Time Cap
- 100 Double Unders
- 30 burpee pull ups
Competitor
7 Minute EMOM
- 3 Squat Therapy against the wall - Back up from the wall then perform 5 air squats
Back Squat
1) 6x65% of 1 Rep Max
2) 6x75%
3) 6x80%
4) 6x80%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
For time - 5 Minute Time Cap
- 100 Double Unders
- 20 Ring Muscle ups
Bootcamp
Day Five
Squat:
- 5x3 Back Squat @ 85% of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Partner Warm Up
- 200M Sled Pull (90#/45# - partition distance however)
- Burpee broad jump length of big room-together, down and back
4 Rounds
- 20 Kettlebell Swings (55#/35#)
- 30 Box Jumps (24"/20")
- 500M Row
Competitor
Partner Warm Up
- 200M Sled Pull (90#/45# - partition distance however)
- Burpee broad jump length of big room-together, down and back
4 Rounds
- 20 Kettlebell Swings (55#/35#)
- 30 Box Jumps (24"/20")
- 500M Row
Bootcamp
Day Four
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
"Nicole" - 20 Minute AMRAP
- 400M Run
- Max Reps Pull ups
** Score is total pull up reps
Competitor
Mobility
"PUSH Muscle Up Marathon" (20 Minute Time Cap)
15-12-9-6-3
- Unbroken Muscle ups with a 200M run to start each round
*** If you drop from the rings before completing a set, i.e. do not go unbroken then a penalty run of 100M must be done before attempting again
Bootcamp
Day Three
Clean
- 2 reps @ 80%1RM
- 2 reps @ 85%1RM
- 2 reps @ 80%1RM
Clean Pull:
- 1 set of 3 @ 90% of 1RM Sn, 2 reps @95%, 2 reps @ 100%
Jerk:
- 5x1 push jerk + split jerk, you choose weight
Home Workouts
5 Rounds
- 20 Handstand mountain climbers
- 20 Plank jacks
- 20 Plank to pike
- 10 Insane lunges
- 400M Run
Fitness
Warm Up- 2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Back Squat
1) 8x65% of 1 Rep Max
2) 6x75%
3) 4x85%
4) 4x90%
Front Squat
1) 5x70% of 1 Rep Max
2) 4x80%
3) 3x85%
4) 3x90%
6 Minute AMRAP
- 7 Box Jumps (24"/20")
- 7 Devil Presses (35#/25#)
Competitor
Warm Up- 2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Back Squat
1) 8x65% of 1 Rep Max
2) 6x75%
3) 4x85%
4) 4x90%
Front Squat
1) 5x70% of 1 Rep Max
2) 4x80%
3) 3x85%
4) 3x90%
6 Minute AMRAP:
- 7 Box Jumps (24"/20")
- 7 Devil Presses (35#/25#)
Bootcamp
Day Two
Squat:
- 5x3 Front Squat @ 85% of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Power Clean & Jerk
5 Rounds
- 5 Power Cleans (145#/100#)
- 10 Lateral burpees over the bar
Competitor
Power Clean & Jerk
5 Rounds
- 5 Power Cleans (185#/125#)
- 10 Lateral burpees over the bar
Bootcamp
Day One
Snatch:
- 2 reps @ 80%1RM
- 2 reps @ 85%1RM
- 2 reps @ 80%1RM
Snatch Pull:
- 1 set of 3 @ 90% of 1RM Sn, 2 reps @95%, 2 reps @ 100%
Snatch OH work:
- 5x1 of the following complex: 1 Snatch push press + 1 Snatch Balance
Home Workouts
3 Rounds
- 20 Abmat sit ups
- 20 Single leg KB deadlift - 10 each leg (35#/25#)
- 10 Side plank hip dips - right
- 20 Kettlebell swings (35#/25#)
- 10 Side plank hip dips - left
- 20 Kettlebell Goblet squat (35#/25#)
- 20 Kettlebell Oblique twists - 10 each side (35#/25#)
- 800M Run