Fitness
Muscle up Progressions
For time
- 25 Ring Dips
- 50 Abmat situps
- 25 Push ups
- 50 Abmat sit ups
- 25 Pullups
- 50 Abmat situps
Competitor
Muscle up Progressions
For Time
- 15 strict Muscle ups
- 50 GHD Situps
- 15 Strict Muscle ups
- 50 GHD Sit ups
Bootcamp
Day 5
Clean & Jerk:
- Death by” 1 Power Clean + 2 Front Squats + 1 Split Jerk. Start at 185/135. With a continuous running clock perform the complex in 2 minutes. Every 2 minutes at 10/5 lbs and perform the complex as long as able
Midline:
- 200m walk with double KBS in front rack position (55s/35s)
Home Workouts
- Classes on Monday & Wednesday at 7 pm
NO CLASSES JULY 3rd & 5th
Fitness
Mobility
20 Minute AMRAP
- 10 Squat Clean Thrusters (95#/65#)
- 20/16 Cal Row
Competitor
Mobility
20 Minute AMRAP
- 10 Squat Clean Thrusters (95#/65#)
- 20/16 Cal Row
Bootcamp
Day Four
Home Workouts
- Classes on Monday & Wednesday at 7 pm
NO CLASSES JULY 3rd & 5th
Fitness
12 Minute EMOM:
- Odd: Row 12/9 Cal
- Even: Double KB front rack hold (55#/35#) for the entire minute
Diane: 21-15-9
- Deadlift (225#/155#)
- Handstand push ups
Competitor
12 Minute EMOM:
- Odd: Row 12/9 Cal
- Even: Double KB front rack hold (55#/35#) for the entire minute
Diane: 21-15-9
- Deadlift (225#/155#)
- Handstand push ups
Bootcamp
Day 3
Front Squat 10-5-10-3-10-1
- The goal is for the load on the set of 3 to be heavier than the set of 5 and for the set of one to be heavier than the set of 3.
Core:
- 3x20 reverse hyper
- 3x20 sec L-sit Hold
Home Workouts
WOD
- 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
Warm Up
- 3 way hip stretch per side
3 rounds
- 10 hip extenstions
- 10 PVC pass thrus
- 10 lateral lunges
- 50 single under
3 Rounds
- 400M Run
- 21 Burpees
- 12 Toe to bar
Competitor
Warm Up
- 3 way hip stretch per side
3 rounds
- 10 hip extenstions
- 10 PVC pass thrus
- 10 lateral lunges
- 50 single under
3 Rounds:
- 400M Run
- 21 Burpees
- 12 Toe to bar
Bootcamp
Day 2
Gymnastics/Pressing Strength:
Beginner (able to perform less than 5 strict ring dips):
*3 sets of banded dips
*3 sets of diamond pushups
*1 set of max effort strict press (75/55)
Intermediate (able to perform 5-10 strict ring dips):
*3 sets of max bar dips
*3 sets of diamond pushups
*1 set of max effort strict press (95/65)
Advanced (able to perform over 15 strict ring dips):
*3 sets of max strict ring dips
*3 sets of diamond pushups
*1 set of max effort strict press (95/65)
Home Workouts
- Classes on Monday & Wednesday at 7 pm
NO CLASSES July 3rd & 5th
Fitness
5 Minute EMOM
15 Minute AMRAP
- 10 Shoulder to Overhead (95#/65#)
- 10 Overhead Squat (95#/65#)
- 10 Pull Ups
- 10 Straight-leg Single Leg Deadlift (5/leg - 55#/35# KB or DB)
Competitor
5 Minute EMOM
15 Minute AMRAP
- 10 Shoulder to Overhead (95#/65#)
- 10 Overhead Squat (95#/65#)
- 10 Pull Ups
- 10 Straight-leg Single Leg Deadlift (5/leg - 55#/35# KB or DB)
Bootcamp
Day 1
Snatch
- 5x1 of the following complex. 1 Power Snatch + 1 Squat Snatch
- 3x1 Snatch Balance, 90% of 1 Rep Max
Home Workouts
30 minute AMRAP
- 1000M Row
- 800M Run
- 40/30 Calorie assault bike
- 40 Burpees
- 20 Burpee pull ups
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 of the WOD
Elyse & Kalen Farewell WOD
Grace - "The Elyse"
- 30 Clean & Jerk (135#/95#)
Rest 5 minutes
12 Minute AMRAP - "The Kalen"
- 15 Cal Row
- 10 Box Jump Overs (24"/20")
- 5 Deadlift (315#/210#)
Competitor
Review Movements of the WOD
Elyse & Kalen Farewell WOD
Grace - "The Elyse"
- 30 Clean & Jerk (135#/95#)
Rest 5 minutes
12 Minute AMRAP - "The Kalen"
- 15 Cal Row
- 10 Box Jump Overs (24"/20")
- 5 Deadlift (315#/210#)
Bootcamp
Day 6
Back Squat:
- 3-3-3-1, you choose weight.
Gymnastics/Pulling Strength:
Beginner (Does not yet have a MU)
- 3 rounds of 6 banded MU transitions, 6 banded ring pullup holds for 3 secs, 12 barbell rows (high elbows, you choose weight)
Intermediate (Able to perform less than 5 UB ring Mus)
- 3 rounds of 3 MU transitions, 6 strict ring pullups, 12 barbell rows (high elbows, you choose weight)
Advanced (Able to perform over 7 kipping ring Mus)
- 3 rounds of 6 MU transitions, 9 strict ring pullups, 12 barbell rows (high elbows, you choose weight)
*ring work should be done close to unbroken
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Hang Squat Clean
1-2-3-4-5-6-7-8-9-10
- Hang squat cleans (95#/65#)
10-9-8-7-6-5-4-3-2-1
*** Alternate back & forth on movements: 1 hang squat clean, 10 ring dips, 2 hang squat cleans, 9 ring dips, etc. Always doing 11 Reps per round
Competitor
Hang Squat Clean
1-2-3-4-5-6-7-8-9-10
- Hang squat cleans (95#/65#)
10-9-8-7-6-5-4-3-2-1
*** Alternate back & forth on movements: 1 hang squat clean, 10 ring dips, 2 hang squat cleans, 9 ring dips, etc. Always doing 11 Reps per round
Bootcamp
Day 5
Clean & Jerk:
- 3 sets of 3 position Clean (high hang, above knees, floor) + jerk 2@70%, 1 @ 75%
Midline:
- 200m walk with double KB in front rack position (55#/35#)
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
Teams of 2 complete the following:
- 100 Bar facing burpees
- 60 Shoulder to overhead (155#/105#)
- 60 Bar facing burpees
- 30 Shoulder to Overhead (155#/105#)
*** One person working at a time
Competitor
Mobility
Teams of 2 complete the following:
- 100 Bar facing burpees
- 60 Shoulder to overhead (155#/105#)
- 60 Bar facing burpees
- 30 Shoulder to Overhead (155#/105#)
*** One person working at a time
Bootcamp
Day Four
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up - 2 rounds
- 10 V-situps
- 10 lying leg cross overs
- 10 lying hamstring kicks per leg
- 10 spider mans
- 20 mountain climbers (10 per leg)
- 10 bootstrapper
- 10 air squats
2 Rounds:
- 40 One arm Kettlebell Overhead Squats (53#/35# - 20 per arm)
- 1000M Row
Competitor
Warm Up - 2 rounds
- 10 V-situps
- 10 lying leg cross overs
- 10 lying hamstring kicks per leg
- 10 spider mans
- 20 mountain climbers (10 per leg)
- 10 bootstrapper
- 10 air squats
2 Rounds
- 40 One arm Kettlebell Overhead Squats (53#/35# - 20 per arm)
- 1000M Row
Bootcamp
Day 3
Front Squat - 10 Minute EMOM
- 1 Front Squat at 85-92% of 1 Rep Max
Core
- 2x20 weighted abmat situps
- 2x20 back extensions
Home Workouts
4 Rounds
- 800M Run
- 50 Air squats
- 25 Hand release push ups
- 50 Jumping lunges (alternating)
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
Front Squat
1) 5x60% of 1 Rep Max
2) 3x70%
3) 2x80%
4) 2x90%
5) 1x95%
6) 1x103%
5 Minute AMRAP
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
Front Squat
1) 5x60% of 1 Rep Max
2) 3x70%
3) 2x80%
4) 2x90%
5) 1x95%
6) 1x103%
5 Minute AMRAP
Bootcamp
Day 2
Gymnastics/Pressing Strength
Beginner (Does not yet have a HSPU)
- 2 rounds of 30 sec HS hold
- 3 Rounds not for time of 15 banded pushups, 15 empty barbell shoulder press
Intermediate (able to perform 15 HSPU or less)
- 30 kipping HSPUs for time
- 3 Rounds not for time of 15 push ups, 15 banded shoulder press
Advanced (Able to perform over 10 UB strict HSPU)
- 30 strict HSPUs for time
- 3 Rounds not for time of 15 ring push ups, 15 banded shoulder press
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Partner warm up with a medicine ball:
- 10 chest passes per person
- 10 right sidewards tosses
- 10 left sidewards tosses
- 10 underhand/KBS style tosses
- 10 wall balls each
- 10 seated chest passes with feet off floor
3 Rounds
- 25 Toes to Bar
- 15 Shoulder to overhead (155#/105#)
Competitor
Partner warm up with a medicine ball:
- 10 chest passes per person
- 10 right sidewards tosses
- 10 left sidewards tosses
- 10 underhand/KBS style tosses
- 10 wall balls each
- 10 seated chest passes with feet off floor
3 Rounds
- 25 Toes to Bar
- 15 Shoulder to overhead (155#/105#)
Bootcamp
Day 1
Snatch
- 3 sets of 3 position snatch (high hang/pockets, above the knee, floor). 2 @ 65%, 1 @ 70%
- 3-3-3-2-1 Overhead Squat, you choose the weight
- 3x3 Snatch pulls, 90% or higher
Home Workouts
- 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
Happy Father's Day!
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
Happy Father'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
3 rounds
- 1 round of empty barbell Burgener warm up
- 15/12 cal row
- 20 Double/Single Unders
3 Rounds
- 10 Snatch (165#/110#)
- 30/24 Cal Row
- 60 Double Unders
Competitor
3 rounds
- 1 round of empty barbell Burgener warm up
- 15/12 cal row
- 20 Double/Single Unders
3 Rounds
- 10 Snatch (165#/110#)
- 30/24 Cal Row
- 60 Double Unders
Bootcamp
Day Six
Back Squat:
- 8-6-4-2, you choose weight
Gymnastics/Pulling Strength:
Beginner (Does not yet have a pull ups):
- 50 ring rows, 30 banded pull ups
Intermediate (able to perform up to 15 UB kipping pull ups):
- 50 kipping pull ups, 50 ring row
Advanced (able to perform over 15 kipping pull ups):
- 50 strict pull ups, 50 kipping pull ups
Home Workouts
- Classes on Monday & Wednesday at 7 pm - NO CLASS MONDAY June 19th
Fitness
7 Minute EMOM
- 3 Squat Therapy against the wall back up from the wall, then perform 5 air squats
Back Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x70%
3) 5x75%
4) 5x80%
Max unbroken Reps
Competitor
7 Minute EMOM
- 3 Squat Therapy against the wall back up from the wall, then perform 5 air squats
Back Squat
1) 5x60% of 1 Rep Max
2) 5x65%
3) 5x70%
4) 5x70%
Front Squat
1) 5x60% of 1 Rep Max
2) 5x70%
3) 5x75%
4) 5x80%
Max unbroken Reps
Bootcamp
Day Five
Clean & Jerk:
- 20 Minute to find a 1 Rep Max
- 2x10 Push press, you choose weight
Midline:
- 3 rounds, not for time: 30 second L-sit hold + 15 Back extensions
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
4 Rounds
- 15 Deadlift (225#/155#)
- 10 Handstand push ups
- 50 Double Unders
Competitor
Mobility
4 Rounds:
- 15 Deadlift (225#/155#)
- 10 Handstand push ups
- 50 Double Unders
Bootcamp
Day Four
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up:
- 15 Russian style Kettlebell Swing(you choose weight)
- 200M Run
- 15 Box step ups (24"/20")
- 100M High knees
- 15 Burpees
- 100M side shuffles
4 Rounds
- 20 Kettlebell Swings (55#/35#)
- 30 Box Jumps (24"/20")
- 400M Weighted Run (20#/14# med ball)
Competitor
Warm Up:
- 15 Russian style Kettlebell Swing(you choose weight)
- 200M Run
- 15 Box step ups (24"/20")
- 100M High knees
- 15 Burpees
- 100M side shuffles
4 Rounds:
- 20 Kettlebell Swings (70#/55#)
- 30 Box Jumps (24"/20")
- 400M Weighted Run (20#/14# med ball)
Bootcamp
Day Three
Front Squat
- Work up to a heavy set of 3 rest and then perform a heavy set of 10 for the next set
Home Workouts
Men Rx: 25#; Women Rx: 15#
- 20 burpee buy in
- 800M Run
- 3 Rounds:
- 15 alternating plank DB row
- 15 DB front rack lunge
- 20 alternating toe touches
- 800M Run
- 3 Rounds:
- 5 DB man makers
- 15 DB front squats
- 20 reverse tucks
- 800M Run
- 3 Rounds:
- 15 DB strict press
- 10 DB weighted step up (24"/20”)
- 20 bicycle crunches
- 20 burpee cash out
Fitness
Warm Up - 2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Back Squat
1) 5x60% of 1 Rep Max
2) 3x70%
3) 2x80%
4) 2x90%
5) 1x95%
6) 1x103%
Max Unbroken Reps
Competitor
Warm Up - 2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Back Squat
1) 5x60% of 1 Rep Max
2) 3x70%
3) 2x80%
4) 2x90%
5) 1x95%
6) 1x103%
Max Unbroken Reps
Bootcamp
Day Two
Gymnastics/Pressing Strength:
Beginner (Does not yet have a HSPU):
- 4 Rounds: 20 Second HS hold shoulder taps, freestanding, 15 bradford press, you choose weight, 10 HSPU negatives
Intermediate (Not yet able to do freestanding HS walk):
- 4 Rounds: 20 shoulder taps, against wall, 15 bradford press, you choose weight, 10 kipping HSPUs
Advanced (Able to HS walk):
- 4 Rounds: 20 shoulder taps, freestanding, 15 bradford press, you choose weight, 10 strict HSPUs
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up - 3 rounds
- 15 Cal row
- 15 PVC Pass thrus
- 15 Air squats
- 15 Empty barbell strict press/push press
21-18-15-12-9-6-3
- Cal Row & Strict press (75#/55#)
Competitor
Warm Up - 3 rounds
- 15 Cal row
- 15 PVC Pass thrus
- 15 Air squats
- 15 Empty barbell strict press/push press
21-18-15-12-9-6-3
- Cal Row & Strict press (75#/55#)
Bootcamp
Day One
Snatch:
- 1@ 85% of 1 Rep Max
- 1@ 90% of 1 Rep Max
- 1@92% of 1 Rep Max
Every 2 minutes for 10 minutes
Midline:
- 3 rounds: 55/35 Kettlebell Overhead carry + 25 GHD situps/ab mat situps
Home Workouts
5 Rounds
- 10 Push ups
- 10 Reverse tuck to leg drop
- 20 Russian Twist with kettlebell (35#/25#)
- 20 Box step ups (30"/24”)
- 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
- 50 Single unders
- 20 Second face down plank holds
- 20 Second glute hip bridge
- 5 inch worms with push up
20 Minute AMRAP - "Modified Ledesma"
- 5 Handstand push ups
- 10 Toe to bar
- 15 Med ball cleans (20#/14#)
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona.
Competitor
4 rounds
- 50 Single unders
- 20 Second face down plank holds
- 20 Second glute hip bridge
- 5 inch worms with push up
20 Minute AMRAP - "Ledesma"
- 5 Paralette Handstand push ups (4 inch deficit)
- 10 Toes through rings
- 15 Med ball cleans (20#/14#)
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona.
Bootcamp
Day 6
Deadlift:
- 5-5-3-3, you choose weight
Gymnastics/Pulling Strength:
Beginner (does not yet have a ring MU):
- 5-4-3-2-1 unbroken ring pullups, use a light band if needed but make sure to come to full extension and touch rings to sternum.
Intermediate (Able to perform at least 5 UB Ring Mus):
- 5-4-3-2-1, unbroken kipping MUs
Advanced (Able to perform at least 5 UB strict Mus):
- 5-4-3-2-1, unbroken strict MUs
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up
- Perform 20 Squat Therapies using a rack holding in rock bottom for 3 Seconds each
Back Squat
1) 5x60% of 1RM
2) 5x65%
3) 5x70%
4) 5x75%
Front Squat
1) 5x60%
2) 5x65%
3) 5x70%
4) 5x75%
2 Rounds:
- 250M Row
- 15 Deadlift @ 1.5x Bodyweight
- 250M Row
Competitor
Warm Up
- Perform 20 Squat Therapies using a rack holding in rock bottom for 3 Seconds each
Back Squat
1) 5x60% of 1RM
2) 5x65%
3) 5x70%
4) 5x75%
Front Squat
1) 5x60%
2) 5x65%
3) 5x70%
4) 5x70%
2 Rounds
- 250M Row
- 15 Deadlift @ 1.5x Bodyweight
- 250M Row
Bootcamp
Day 5
Clean & Jerk:
- 5x1 of the following: 1 Clean Pull + 1 Squat Clean + 1 Split jerk, you choose the weight
Midline:
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
3 Rounds
- 15 Hang power snatch (95#/65#)
- 800M Run
Competitor
Mobility
3 Rounds
- 15 Hang power snatch (95#/65#)
- 800M Run
Bootcamp
Day Four
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Group Warm up
- Spider man warm Up 2 lengths of the big room
- 400M Run
Loredo - Six rounds
- 24 Squats
- 24 Push-ups
- 24 Walking lunge steps - Total
- 400M Run
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
Competitor
Group Warm up
- Spider man warm Up 2 lengths of the big room
- 400M Run
Loredo - Six rounds
- 24 Squats
- 24 Push-ups
- 24 Walking lunge steps - Total
- 400M Run
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
Bootcamp
Day 3
Front Squat:
- 7-5-7-5, you choose weight but try to stay at same weight for the sets of 7 and same weight for the sets of 5.
Home Workouts
“Jerry”
- Run 1 Mile
- Row 2K
- Run 1 Mile
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) 5x60% of 1RM
2) 5x65%
3) 5x70%
4) 5x75%
Front Squat
1) 5x60%
2) 5x65%
3) 5x70%
4) 5x70%
3 Rounds
- 5 Hang power Clean & Jerk (135#/95#)
- 35 Double Unders
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) 5x60% of 1RM
2) 5x65%
3) 5x70%
4) 5x75%
Front Squat
1) 5x60%
2) 5x65%
3) 5x70%
4) 5x70%
3 Rounds
- 5 Hang power Clean & Jerk (135#/95#)
- 35 Double Unders
Bootcamp
Day 2
Gymnastics/Pulling Strength:
Beginner (does not yet have a pullups):
- 10 Minute EMOM: 3 knee raises, 3 jumping pullups, 3 second hold with chin over bar.
Intermediate (able to perform at least 10-15 UB kipping pullups):
- 10 Minute EMOM: 3 toe to bar/knee raises, 3 kipping pullups, 3 CTB pullups
Advanced (able to perform at least 5 UB Bar Mus):
- 10 Minute EMOM: 3 toe to bar, 3 kipping pullups, 3 bar Mus, try to keep sets unbroken
Core:
- 2x20 Weighted Situps
- 3x60sec Hip extension holds
Home Workouts
- Classes on Monday & Wednesday at 7:00 pm
Fitness
Warm Up
- 10 Box step ups
- 15 Air squats
- 20 Seconds Handstand hold or Plate overhead hold
- 25 Double/Single Unders
- 30 Jumping jacks
- 25 Double/Single Unders
- 20 Second Handstand hold or Plate hold
- 15 Air squats
- 10 Box step ups
Skil
10 Minute AMRAP
- 2 Box Jump Overs (24"/20")
- 2 Push press (95#/65#)
- 4 Box Jump Overs
- 4 Push Press
- etc. ascending reps of 2
Competitor
Warm Up
- 10 Box step ups
- 15 Air squats
- 20 Seconds Handstand hold or Plate overhead hold
- 25 Double/Single Unders
- 30 Jumping jacks
- 25 Double/Single Unders
- 20 Second Handstand hold or Plate hold
- 15 Air squats
- 10 Box step ups
Skill
10 Minute AMRAP
- 2 Box Jump Overs (24"/20")
- 2 Push press (95#/65#)
- 4 Box Jump Overs
- 4 Push Press
- etc. ascending reps of 2
Bootcamp
Day 1
Snatch:
- 4x2 Snatch, no more than 85%
Home Workouts
Warm Up - 3 Rounds
- 5 Spiderman push up
- 10 Ab mat sit ups
- 20 Scissor kicks
- 200M Run
30 Minute AMRAP
- 10 Plank up-downs: full elbow extension to/from forearm plank
- 20 Walking lunges
- 20 Ab mat sit ups
- 20 Handstand mountain climbers
- 800M 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
Warm Up - 4 rounds total - 2 rounds per person:
- One person runs/walks 100M then performs the following movements, while the other person rests/watches the kid(s)
- 10 air squats
- 10 situps
- 10 pushups
Family WOD - Bring A Buddy Day - "Spouse and Kids WOD
For Time
- 200M Run together (strollers are permitted for children)
- 200 Air Squats
- 150 Abmat sit ups
- 100 Push ups
- 50 Dumbbell Snatch (35#/25#)
- 200M Run together
Competitor
Warm Up - 4 rounds total - 2 rounds per person:
- One person runs/walks 100M then performs the following movements, while the other person rests/watches the kid(s)
- 10 air squats
- 10 situps
- 10 pushups
Family WOD - Bring A Buddy Day - "Spouse and Kids WOD
- 200M Run together (strollers are permitted for children)
- 200 Air Squats
- 150 Abmat sit ups
- 100 Push ups
- 50 Dumbbell Snatch (35#/25#)
- 200M Run together
Bootcamp
Day 6
C&J:
- In 20 Minutes or less find a 1 RM C&J
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up- 2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Back Squat
1) 5x60% of 1 Rep Max
2) 3x70%
3) 2x80%
4) 2x90%
5) 1x95%
Front Squat
1) 5x65% of 1 Rep Max
2) 4x75%
3) 4x80%
4) 4x85%
3 Rounds:
- 20 Power Snatch (75#/55#)
- 20 Wall Balls (20#/14#)
Competitor
Warm Up- 2 Rounds
- 5 Squat Mornings (Good Morning +Back Squat + Good Morning)
- 10 runner lunges per side
Back Squat
1) 5x60% of 1 Rep Max
2) 3x70%
3) 2x80%
4) 2x90%
5) 1x95%
Front Squat
1) 5x65% of 1 Rep Max
2) 4x75%
3) 4x80%
4) 4x85%
3 Rounds:
- 20 Power Snatch (75#/55#)
- 20 Wall Balls (20#/14#)
Bootcamp
Day 5
Snatch:
- In 20 Minutes or less find a 1 RM Snatch
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Hang power snatch
3 Rounds
- 500M Row
- 12 Hang Power Snatch (95#/65#)
- 21 burpee over barbell
Competitor
Hang power snatch
3 Rounds
- 500M Row
- 12 Hang Power Snatch (95#/65#)
- 21 burpee over barbell
Bootcamp
Day 4
Home Workouts
- Classes on Monday & Wednesday at 7 pm