Fitness
Warm Up - 4 rounds
- 3 pullups
- 6 pushups
- 9 air squats
Gymnastics/Pulling Strength:
Beginner (Does not yet have a pull ups):
- 10 Minute EMOM: 3 knee raises, 3 jumping pull ups, 3 second hold with chin over bar
Intermediate (less than 15 kipping pull ups):
- 10 Minute EMOM: 3 toe to bar/knee raises, 3 kipping pull ups, 3 CTB pull ups
Advanced (able to perform over 5 bar Muscle ups UB):
- 10 Minute EMOM: 3 toe to bar, 3 kipping pull ups, 3 bar Muscle ups, try to keep sets unbroken
WOD: 21-15-9
- Sumo Deadlift High Pull (95#/65#)
- Push press (95#/65#)
Competitor
Warm Up - 4 rounds
- 3 pullups
- 6 pushups
- 9 air squats
Gymnastics/Pulling Strength:
Beginner (Does not yet have a pull ups):
- 10 Minute EMOM: 3 knee raises, 3 jumping pull ups, 3 second hold with chin over bar
Intermediate (less than 15 kipping pull ups):
- 10 Minute EMOM: 3 toe to bar/knee raises, 3 kipping pull ups, 3 CTB pull ups
Advanced (able to perform over 5 bar Muscle ups UB):
- 10 Minute EMOM: 3 toe to bar, 3 kipping pull ups, 3 bar Muscle ups, try to keep sets unbroken
WOD: 21-15-9
- Sumo Deadlift High Pull (95#/65#)
- Push press (95#/65#)
Bootcamp
Day 1
Gymnastics/Pulling Strength:
Home Workouts
40 minute AMRAP
- 100 Foot sled pull (135/#95#)
- 40 Over the shoulder med ball (20#/14#)
- 20 Floor press to shoulder press (25#/15#)
- 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 (All with empty barbell)
- 10 strict press
- 10 front squats
- 10 knee raises
- 10 deadlifts
- 10 burpees
- 10 pullups
Partner WOD "The Sevens" - 7 Rounds
- 7 Handstand Push ups
- 7 Thrusters (135#/95#)
- 7 Knee to elbow
- 7 Deadlift (245#/165#)
- 7 Burpees
- 7 Kettlebell Swing (70#/55#)
- 7 pull ups
*** One partner working at a time, partners may only switch between movements, Not within movements
Competitor
Warm Up (All with empty barbell)
- 10 strict press
- 10 front squats
- 10 knee raises
- 10 deadlifts
- 10 burpees
- 10 pullups
Partner WOD "The Sevens" - 7 Rounds
- 7 Handstand Push ups
- 7 Thrusters (135#/95#)
- 7 Knee to elbow
- 7 Deadlift (245#/165#)
- 7 Burpees
- 7 Kettlebell Swing (70#/55#)
- 7 pull ups
*** One partner working at a time, partners may only switch between movements, Not within movements
Bootcamp
Day 6
Clean & jerk:
- 1 Power Clean + 1 hang squat clean + 1 Jerk, no more than 90% of 1 RM
Midline:
A: 2x20 reverse hyper
B: 3x40 sec banded plank holds
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Group Warm Up - 3 rounds
- 5 Hang power cleans (barbell only)
- 10 air squats
Then 2 rounds of
- 5 Hang Power Cleans (135#/95# or interim weight before WOD Weight)
- 10 air squats
- 20 Double Unders
5 Rounds
- 15 Hang Power Cleans (135#/95#)
- 30 air squats
- 40 Double Unders
Competitor
Group Warm Up - 3 rounds
- 5 Hang power cleans (barbell only)
- 10 air squats
Then 2 rounds of
- 5 Hang Power Cleans (135#/95# or interim weight before WOD Weight)
- 10 air squats
- 20 Double Unders
5 Rounds
- 15 Hang Power Cleans (135#/95#)
- 30 air squats
- 40 Double Unders
Bootcamp
Day 5
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Group Warm Up - 3 rounds
- 20 seconds of Hollow Rocking on floor
- 20 second superman holds
- 15 bar kips focusing on hollow and arch positioning
- 5 banded/kipping/butterfly/strict pullups
Gymnastics/Pulling
Beginner (Does not yet have a pullup):
A: 30 banded pullups
B: 30 ring rows
C: Accumulate 30 Dumbbell rows per side 40#/25#
Intermediate (Less than 15 kipping pullups Unbroken):
A:30 kipping pullups
B: 30 banded pullups
C: Accumulate 30 Dumbbell rows per side 55#/35#
Advanced:
A: 30 strict CTB pullups/pullups
B: 30 kipping pullups
C:Accumulate 30 Dumbbell rows per side 55#/35#
WOD - 10 Minute AMRAP
- 100M Kettlebell Farmers carry (55#/35#)
- 10 Kettlebell Deadlift (55#/35#)
- 10 Kettlebell Push press (55#/35#)
Competitor
Group Warm Up - 3 rounds
- 20 seconds of Hollow Rocking on floor
- 20 second superman holds
- 15 bar kips focusing on hollow and arch positioning
- 5 banded/kipping/butterfly/strict pullups
Gymnastics/Pulling
Beginner (Does not yet have a pull-up):
A: 30 banded pullups
B: 30 ring rows
C: Accumulate 30 Dumbbell rows per side 40#/25#
Intermediate (Less than 15 kipping pullups Unbroken):
A:30 kipping pullups
B: 30 banded pullups
C: Accumulate 30 Dumbbell rows per side 55#/35#
Advanced:
A: 30 strict CTB pullups/pullups
B: 30 kipping pullups
C:Accumulate 30 Dumbbell rows per side 55#/35#
WOD - 10 Minute AMRAP
- 100M Kettlebell Farmers carry (55#/35#)
- 10 Kettlebell Deadlift (55#/35#)
- 10 Kettlebell Push press (55#/35#)
Bootcamp
Day Four
Gymnastics:
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
7 Minute AMRAP
- 16 Overhead Walking Lunge (45#/35#, 8 per leg)
- 7 Chest to Bar pull-ups
Rest 3 minutes
7 Minute AMRAP
- 16 Front squats (45#/35#)
- 10 toe to bar
Competitor
Mobility
7 Minute AMRAP
- 50 feet Double Kettlebell front rack lunge (55#/35#)
- 7 Muscle Ups
Rest 3 minutes
7 Minute AMRAP
- 10 Double Kettlebell Front squats (55#/35#)
- 10 toe to bar
Bootcamp
Day Three
Front Squat
Home Workouts
4 rounds
- 8 DB man-makers (25#/15#)
- 6 Turkish get ups (25#/15#)
- 10 Reverse tuck to leg drop
- 800M Run
Fitness
10 Minute EMOM
- Odd: athletes choose to row, bike or run (not set distance just do movement for a minute)
- Even: 5 Deadlift, 5 front squats, 5 push press - all empty barbell
Barbell Strength Day
WOD 21-15-9
- Deadlift (155#/105#)
- Wall Balls (20#/14#)
Competitor
10 Minute EMOM
- Odd: athletes choose to row, bike or run (not set distance just do movement for a minute)
- Even: 5 Deadlift, 5 front squats, 5 push press - all empty barbell
Barbell Strength Day
WOD 21-15-9
- Deadlift (155#/105#)
- Wall Balls (20#/14#)
Bootcamp
Day Two
Gymnastics
5 Rounds for time
- 30 hand release push ups
- 3 rope climbs/10 strict pullups
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up - 3 Rounds
- 10 PVC Pass Throughs
- 10 Banded Pull Aparts
- 10 Overhead Squats w/PVC
- 10 empty barbell deadlift
Gymnastic Pressing:
Beginner (Does not yet have a Handstand Push Up):
21-15-9
- Push ups or paralette pushups
- Banded shoulder press
Intermediate (less than 3 strict HSPU or less than 10 kipping HSPU Unbroken):
21-15-9
- Handstand Push Up
- Cal Row
Advanced:
- 30 HSPU - Rest 2 minutes
- 20 HSPU - Rest 2 minutes
- 10 HSPU
*** If you break during the set/aka do not go unbroken perform 30 Double unders.
WOD -3 Rounds
- 200M Run
- 15 GHD Sit up/Abmat
- 15 Hip Extensions
Competitor
Warm Up - 3 Rounds
- 10 PVC Pass Throughs
- 10 Banded Pull Aparts
- 10 Overhead Squats w/PVC
- 10 empty barbell deadlift
Gymnastic Pressing:
Beginner (Does not yet have a Handstand Push Up):
21-15-9
- Push ups or paralette pushups
- Banded shoulder press
Intermediate (less than 3 strict HSPU or less than 10 kipping HSPU Unbroken):
21-15-9
- Handstand Push Up
- Cal Row
Advanced:
- 30 HSPU - Rest 2 minutes
- 20 HSPU - Rest 2 minutes
- 10 HSPU
*** If you break during the set/aka do not go unbroken perform 30 Double unders.
WOD -3 Rounds
- 200M Run
- 15 GHD Sit up/Abmat
- 15 Hip Extensions
Bootcamp
Day One
Snatch:
- Snatch Balance + Overhead Squat: 6x1, you choose weight.
Gymnastics/Pressing Strength:
Home Workouts
30-20-10-20-30
- Double unders
- Weighted walking lunge (35/25#)
- Reverse tuck to leg drop
- Push up
- 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 at 7 pm on Monday & Wednesday
Fitness
Movement & WOD Review
Partner WOD
- Partner 1 - 400M Double Kettlebell farmers carry (55#/35#)
- Partner 2 Rows for calories
- Partners switch and then Partner 2 performs the Double KB farmers carry while Partner 1 Rows
- Partner 1 - 200M Double Kettlebell Front Rack Carry (55#/35#)
- Partner 2 Rows for calories
- Partners switch and then Partner 2 performs the Double KB front rack carry while Partner 1 Rows
- Partner 1 - 100M Double Kettlebell Overhead carry (55#/35#)
- Partner 2 Rows for calories
- Partners switch and then Partner 2 performs the double KB overhead carry while Partner 1 Rows
Competitor
Movement & WOD Review
Partner WOD
- Partner 1 - 400M Double Kettlebell farmers carry (55#/35#)
- Partner 2 Rows for calories
- Partners switch and then Partner 2 performs the Double KB farmers carry while Partner 1 Rows
- Partner 1 - 200M Double Kettlebell Front Rack Carry (55#/35#)
- Partner 2 Rows for calories
- Partners switch and then Partner 2 performs the Double KB front rack carry while Partner 1 Rows
- Partner 1 - 100M Double Kettlebell Overhead carry (55#/35#)
- Partner 2 Rows for calories
- Partners switch and then Partner 2 performs the double KB overhead carry while Partner 1 Rows
Bootcamp
Day Six
Pulling/Back Squats
2 Rounds:
- 15 Stiff Legged Deadlift, you choose weight
- 15 Back Squats, you choose weight
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
Barbell Cycling/Strength Day (For Time)
- 500M Row
- 15 Overhead Squat (95#/65#)
- 500M Row
- 12 Overhead Squat (135#/95#)
- 500M Row
- 9 Overhead Squat (155#/105#)
Competitor
Mobility
Barbell Cycling/Strength Day (For time)
- 500M Row
- 15 Overhead Squat (135#/95#)
- 500M Row
- 12 Overhead Squat (155#/105#)
- 500M Row
- 9 Overhead Squat (185#/125#)
Bootcamp
Day Five
Clean & jerk:
- 10 min EMOM: Start @ 65% of 1 RM and perform 1 C&J on the minute. Add 10#/5# every minute.
Midline:
- A: 3x10 Weighted Hip Extensions, you choose weight
- B: 3x20sec L-set.
*** Alternate between A&B
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Tabata Warm Up - 3 rounds of each (20 sec on, 10 sec off)
- 1) Kipping Swings focusing on Hollow and Arch positions
- 2) Banded pass throughs
- 3) Jumping ring dips
- 4) jumping pullups
Gymnastics/Pulling
Beginner (Does not yet have a muscle up):
A: 3 sets of the Ring Kip Swings focusing on the hollow & arch position
B: 2 sets of Max Effort banded ring pullups
C: 2 sets of max effort ring dips (banded or not banded)
Intermediate (less than 3 Unbroken Muscle ups):
A: 3 sets of the following not for time: 3 Ring Kip Swings, 3 MU Transitions using bands, 3 Ring Dips, 3 Kip Swings
B: 2 sets of Max Effort Strict Ring Pullups - pull rings to sternum
C: 2 sets of x 15 sec hang from rings in false grip
Advanced (Over 5 Muscle ups unbroken):
A: 3 sets of the following not for time: 3 Ring Kip Swings, 2 MU Transitions, 1 MU, 2 Ring Dips, 3 Kip Swings
B: 2 sets of Max Effort Strict Ring Pullups - pull rings to sternum
C: 2 sets of x7 Ice Cream Makers
WOD - For Time (6 Minute Time Cap)
- 15 hang squat clean thrusters (135#/95#)
- 100 Double Unders
Competitor
Tabata Warm Up - 3 rounds of each (20 sec on, 10 sec off)
- 1) Kipping Swings focusing on Hollow and Arch positions
- 2) Banded pass throughs
- 3) Jumping ring dips
- 4) jumping pullups
Gymnastics/Pulling
Beginner (Does not yet have a muscle up):
A: 3 sets of the Ring Kip Swings focusing on the hollow & arch position
B: 2 sets of Max Effort banded ring pullups
C: 2 sets of max effort ring dips (banded or not banded)
Intermediate (less than 3 Unbroken Muscle ups):
A: 3 sets of the following not for time: 3 Ring Kip Swings, 3 MU Transitions using bands, 3 Ring Dips, 3 Kip Swings
B: 2 sets of Max Effort Strict Ring Pullups - pull rings to sternum
C: 2 sets of x 15 sec hang from rings in false grip
Advanced (Over 5 Muscle ups unbroken):
A: 3 sets of the following not for time: 3 Ring Kip Swings, 2 MU Transitions, 1 MU, 2 Ring Dips, 3 Kip Swings
B: 2 sets of Max Effort Strict Ring Pullups - pull rings to sternum
C: 2 sets of x7 Ice Cream Makers
WOD - For Time (6 Minute Time Cap)
- 15 Hang squat clean thrusters (135#/95#)
- 100 Double Unders
Bootcamp
Day Four
Gymnastic/Pulling
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up
- 200M Run
- 10 Box step ups (5 per side)
- 200M Run
- 10 Box jump overs (24"/20")
- Run 1000M
- 50 Box Jump Overs (24"/20")
- 800M Run
- 40 Box Jump Overs
- 600M Run
- 30 Box Jump Overs
- 400M Run
- 20 Box Jump Overs
- 200M Run
- 10 Box jump overs
Competitor
Warm Up
- 200M Run
- 10 Box step ups (5 per side)
- 200M Run
- 10 Box jump overs (24"/20")
- Run 1000M
- 50 Box Jump Overs (24"/20")
- 800M Run
- 40 Box Jump Overs
- 600M Run
- 30 Box Jump Overs
- 400M Run
- 20 Box Jump Overs
- 200M Run
- 10 Box jump overs
Bootcamp
Day Three
Squat
- A) In 15 minutes find a 1 RM Front squat - Rest 2 minutes
- B) 1 min AMRAP of Front Squats @ 70% of A
Home Workouts
6 rounds EMOM: Work as hard as possible in each interval
- Minute 1: Jumping lunges
- Minute 2: Push ups
- Minute 3: Wall balls (20#/14#)
- Minute 4: Ab mat sit ups
- Minute 5: Mountain climbers
- Minute 6: Rest
Fitness
10 Minute EMOM
** On the last minute do 10 abmat/GHD Sit ups
5 Rounds
- 400M Run
- 25 GHD Sit ups/Abmats
Competitor
10 Minute EMOM
** On the last minute do 10 abmat/GHD Sit ups
5 Rounds
- 400M Run
- 25 GHD Sit ups/Abmats
Bootcamp
Day Two
Deadlift
- Find a 1 RM, This is the final test!
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up - 4 rounds of modified Cindy:
- 3 pull ups
- 6 push ups
- 9 air squats
Gymnastic Pressing:
- Beginner: 15-10-5 HSPU negatives/strict DB press, Close Grip Bench Press (115#/75#), banded push ups/push ups
- Intermediate: 15-10-5 Kipping HSPUs, Close Grip Bench Press (135#/95#), Stationary Dips or Dips on GHDs
- Advanced: 15-10-5 Strict HSPUs, Close Grip Bench Press (135#/95#), Strict Ring Dips
WOD - 5 Minute AMRAP
- 2 Front squats (135#/95#)
- 2 Toe to bar
- 4/4, 6/6, etc
Competitor
Warm Up - 4 rounds of modified Cindy:
- 3 pull ups
- 6 push ups
- 9 air squats
Gymnastic Pressing:
- Beginner: 15-10-5 HSPU negatives/strict DB press, Close Grip Bench Press (115#/75#), banded push ups/push ups
- Intermediate: 15-10-5 Kipping HSPUs, Close Grip Bench Press (135#/95#), Stationary Dips or Dips on GHDs
- Advanced: 15-10-5 Strict HSPUs, Close Grip Bench Press (135#/95#), Strict Ring Dips
WOD - 5 Minute AMRAP
- 2 Front squats (135#/95#)
- 2 Toe to bar
- 4/4, 6/6, et
Bootcamp
Day One
Snatch:
- High Hang Snatch, 5x1 @ 65% of 1RM Snatch. Focus is on pulling under the bar/changing directions quickly
Gymnastics Pressing:
Home Workouts
50-40-30-20-10
- Box step ups (20”) with Kettlebell (25#/18#)
- Air squats (round 50-30-10) vs push ups (round 40-20)
- Turkish get ups to post with Kettlebell
- 400M Run
Fitness
- NO Yoga Today
- Open Gym from 10 am to 12 pm
Competitor
- NO Yoga Today
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Partner Warm Up
- 200M Run together
- 14 Clean & Jerk, empty barbell (7 per person)
- 2 rope climbs/sled pulls (1 per person)
- 200M Run together
- 14 Clean & Jerk (Add weight, 7 per person)
- 2 rope climbs/sled pulls (Add weight to sled,1 per person)
Partner WOD
- 60 Clean & Jerk (135#/95#) - 1 person working at a time
- 1 mile Run - Together
- 10 rope climbs OR 10 seated sled pulls (90#/60#) - 1 person working at a time
Competitor
Partner Warm Up
- 200M Run together
- 14 Clean & Jerk, empty barbell (7 per person)
- 2 rope climbs/sled pulls (1 per person)
- 200M Run together
- 14 Clean & Jerk (Add weight, 7 per person)
- 2 rope climbs/sled pulls (Add weight to sled,1 per person)
Partner WOD
- 60 Clean & Jerk (135#/95#) - 1 person working at a time
- 1 mile Run - Together
- 10 rope climbs OR 10 seated sled pulls (90#/60#) - 1 person working at a time
Bootcamp
Day 6
Back Squat
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up - 4 rounds (all empty barbell):
- 5 Deadlifts
- 5 hang mucle cleans
- 5 front squats
- 5 jerks
9 Minute EMOM:
- Min 1: 3 Power Cleans
- Min 2: 3 Front Squats
- Min 3: 3 Shoudler to Overhead
Barbell Strength/Barbell Cycling Day: "Macho Man"
20 Minute EMOM:
- 3 Power Cleans
- 3 Front Squats
- 3 Jerks (95#/65#)
Competitor
Warm Up - 4 rounds (all empty barbell):
- 5 Deadlifts
- 5 hang mucle cleans
- 5 front squats
- 5 jerks
9 Minute EMOM:
- Min 1: 3 Power Cleans
- Min 2: 3 Front Squats
- Min 3: 3 Shoudler to Overhead
Barbell Strength/Barbell Cycling Day: "Macho Man"
20 Minute EMOM:
- 3 Power Cleans
- 3 Front Squats
- 3 Jerks (155#/105#)
Bootcamp
Day 5
Clean & jerk:
Find a max of the following complex:
- 1 Clean DL + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk
- 3x2 Split jerk
Home Workouts
- Classes on Monday Wednesday at 7 pm
Fitness
Warm Up-3 rounds
- 20 seconds of Hollow Rocking on floor
- 20 seconds superman holds
- 15 bar kips focusing on hollow and arch positioning
- 5 banded/kipping/butterfly/strict pullups
Gymnastic Pulling - 5 Rounds Not for time
*** The Goal is to perform all the movements unbroken
Beginner (Does not have a strict pull up)
- 3 strict hanging knee raise/Toes to Bar
- 3 second pull up hold with chin over bar
- 1 pull up negative
Intermediate (able to do only up 10 CTB unbroken)
- 3 Toes to Bar
- 3 pull ups
- 3 Chest to Bar pull ups
Advanced
- 3 Toes to Bar
- 3 pull ups
- 3 bar Muscle ups
WOD-2 Rounds
- 10 Power Snatch (135#/95#)
- 50 air squats
Competitor
Warm Up-3 rounds
- 20 seconds of Hollow Rocking on floor
- 20 seconds superman holds
- 15 bar kips focusing on hollow and arch positioning
- 5 banded/kipping/butterfly/strict pullups
Gymnastic Pulling - 5 Rounds Not for time
*** The Goal is to perform all the movements unbroken
Beginner (Does not have a strict pull up)
- 3 strict hanging knee raise/Toes to Bar
- 3 second pull up hold with chin over bar
- 1 pull up negative
Intermediate (able to do only up 10 CTB unbroken)
- 3 Toes to Bar
- 3 pull ups
- 3 Chest to Bar pull ups
Advanced
- 3 Toes to Bar
- 3 pull ups
- 3 bar Muscle ups
WOD-2 Rounds
- 10 Power Snatch (165#/115#)
- 50 air squats
Bootcamp
Day 4
Gymnastic Pulling - 5 Rounds Not for time
*** The Goal is to perform all the movements unbroken
Beginner (Does not have a strict pull up)
- 3 strict hanging knee raise/Toes to Bar
- 3 second pull up hold with chin over bar
- 1 pull up negative
Intermediate (able to do only up 10 CTB unbroken)
- 3 Toes to Bar
- 3 pull ups
- 3 Chest to Bar pull ups
Advanced
- 3 Toes to Bar
- 3 pull ups
- 3 bar Muscle ups
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
15 Minute EMOM
- Minute 1: Row/Assault Bike for entire minute (athlete choice)
- Minute 2: 30 second plank hold
- Minute 3: goblet squat hold for 20 sec at rock bottom position
20 Minute AMRAP - Rep Ladder escalating by 3 reps, 3-6-9-12-15-18, etc,
- Cal Row
- Abmat sit ups
- Air squats
Competitor
15 Minute EMOM
- Minute 1: Row/Assault Bike for entire minute (athlete choice)
- Minute 2: 30 second plank hold
- Minute 3: goblet squat hold for 20 sec at rock bottom position
20 Minute AMRAP - Rep Ladder escalating by 3 reps, 3-6-9-12-15-18, etc,
- Cal Assault Bike
- Abmat sit ups
- Air squats
Bootcamp
Day 3
Squat
*3x3 Front Squat with a 3 sec pause at the bottom
Home Workouts
4 Rounds - 40 Minute Time Cap
- 20 KB swing
- 20 Alternating 1 arm KB thruster
- 20 push up
- 20 Alternating 1 arm rack KB straight leg sit up
- 20 KB sumo deadlift high pull
- 20 Half burpee
- 20 Alternating 1 arm KB clean
- 100 yards 1 arm KB farmers carry
- 20 KB front rack walking lunge
Choose single KB weight for entire workout (25#/18#)
Fitness
Warm Up
- 10 air squats
- 10 high hang power cleans
- 10 barbell thrusters
- 10 low hang power cleans
- 10 wall balls
- 10 power cleans from mid shin
** All with empty barbell**
FOLLOWED BY - 2 rounds
- 5 Wallballs (20#/14#)
- 3 Power cleans
3 Rounds
- 20 Wall Balls (20#/14#)
- 15 Power Cleans (135#/95#)
Competitor
Warm Up
- 10 air squats
- 10 high hang power cleans
- 10 barbell thrusters
- 10 low hang power cleans
- 10 wall balls
- 10 power cleans from mid shin
** All with empty barbell**
FOLLOWED BY - 2 rounds
- 5 Wallballs (20#/14#)
- 3 Power cleans
3 Rounds
- 20 Wall Balls (20#/14#)
- 15 Power Cleans (135#/95#)
Bootcamp
Day 2
Every 2 Minutes for 10 Mintues
- 3 Touch & Go Snatch, no more than 80% of 1RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up - 3 rounds
- 10 PVC Pass Thrus
- 10 Banded Pull Aparts
- 10 Overhead Squats w/PVC
- 10 empty barbell deadlifts
Gymnastics/Pressing:
Beginner (Does not yet have HSPU or less than 3)
A) Accumulate 15 HSPU negatives, kick up into a handstand and lower yourself to the ground. If don’t have a handstand then accumulate 10 wall walks. Have athletes do walk walks up to a level they are comfortable; therefore don't have to go to full inversion; Also can work on holding plank with feet on a box.
B) 2 minutes of handstand hold. If don’t have a handstand accumulate 2 minutes of double KB overhead hold (55#/35#, scale accordingly)
C) 2 sets of 10 Bradford press (you choose weight)
D) 2 sets of banded tricep push downs
Intermediate (less than 3 strict HSPU or less than 10 kipping HSPU Unbroken)
A) 2 sets of max effort kipping HSPUs
B) 2 sets of max effort kipping HSPUs to a 15# plate with an abmat on top
C) 2 sets of Bradford press (you choose weight)
D) 2 sets of banded tricep push downs
Advanced (able to do 10+ strict HSPUs)
A) 2 sets of max strict HSPUs
B) 2 sets of deficit kipping HSPU
C) 2 sets of Bradford press (you choose weight)
D) 2 sets of banded tricep push downs
WOD - 5 Minute AMRAP
- 15 Deadlfit (225#/155#)
- 35 Double Unders
Competitor
Warm Up - 3 rounds
- 10 PVC Pass Thrus
- 10 Banded Pull Aparts
- 10 Overhead Squats w/PVC
- 10 empty barbell deadlifts
Gymnastics/Pressing:
Beginner (Does not yet have HSPU or less than 3)
A) Accumulate 15 HSPU negatives, kick up into a handstand and lower yourself to the ground. If don’t have a handstand then accumulate 10 wall walks. Have athletes do walk walks up to a level they are comfortable; therefore don't have to go to full inversion; Also can work on holding plank with feet on a box.
B) 2 minutes of handstand hold. If don’t have a handstand accumulate 2 minutes of double KB overhead hold (55#/35#, scale accordingly)
C) 2 sets of 10 Bradford press (you choose weight)
D) 2 sets of banded tricep push downs
Intermediate (less than 3 strict HSPU or less than 10 kipping HSPU Unbroken)
A) 2 sets of max effort kipping HSPUs
B) 2 sets of max effort kipping HSPUs to a 15# plate with an abmat on top
C) 2 sets of Bradford press (you choose weight)
D) 2 sets of banded tricep push downs
Advanced (able to do 10+ strict HSPUs)
A) 2 sets of max strict HSPUs
B) 2 sets of deficit kipping HSPU
C) 2 sets of Bradford press (you choose weight)
D) 2 sets of banded tricep push downs
WOD - 5 Minute AMRAP
- 15 Deadlfit (225#/155#)
- 35 Double Unders
Bootcamp
Gymnastics/Pressing:
Beginner (Does not yet have HSPU or less than 3)
A) Accumulate 15 HSPU negatives, kick up into a handstand and lower yourself to the ground. If don’t have a handstand then accumulate 10 wall walks. Have athletes do walk walks up to a level they are comfortable; therefore don't have to go to full inversion; Also can work on holding plank with feet on a box.
B) 2 minutes of handstand hold. If don’t have a handstand accumulate 2 minutes of double KB overhead hold (55#/35#, scale accordingly)
C) 2 sets of 10 Bradford press (you choose weight)
D) 2 sets of banded tricep push downs
Intermediate (less than 3 strict HSPU or less than 10 kipping HSPU Unbroken)
A) 2 sets of max effort kipping HSPUs
B) 2 sets of max effort kipping HSPUs to a 15# plate with an abmat on top
C) 2 sets of Bradford press (you choose weight)
D) 2 sets of banded tricep push downs
Advanced (able to do 10+ strict HSPUs)
A) 2 sets of max strict HSPUs
B) 2 sets of deficit kipping HSPU
C) 2 sets of Bradford press (you choose weight)
D) 2 sets of banded tricep push downs
Home Workouts
- 800M Run
- 800M Row
- 80 Double unders/jump rope
- 600M Run
- 600M Row
- 60 Walking lunges
- 400M Run
- 400M Row
- 40 Ab mat sit ups
- 200M Run
- 200M Row
- 20 Push ups
- 100M Run
- 100M Row
- 10 Turkish get ups (35#/25#)
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 each of the following:
One person runs/walks 100M then performs
- 10 empty barbell Deadlift
- 10 front squats and 10 Shoulder to overhead
- 10 burpees while the other person rests/watches the kid(s)
Bring A Buddy Day - All Drop ins Free!
Family WOD Spouse & Kid WOD
- 50 Deadlifts (115#/75#)
- 50 Front Squats (115#/75#)
- 50 Shoulder to Overhead (115#/75#)
- 50 Bar facing burpees
*One partner working at a time while other partner walks/runs 200M with kid(s). May only switch out when partner gets back from the 200M run/walk with the kid(s). Strollers permitted. For those without kids, partner carries a 20# wall ball for the 200M.*
Competitor
Warm Up - 4 rounds total, 2 rounds each of the following:
One person runs/walks 100M then performs
- 10 empty barbell Deadlift
- 10 front squats and 10 Shoulder to overhead
- 10 burpees while the other person rests/watches the kid(s)
Bring A Buddy Day - All Drop ins Free!
Spouse & Kid WOD - Family WOD
- 50 Deadlifts (115#/75#)
- 50 Front Squats (115#/75#)
- 50 Shoulder to Overhead (115#/75#)
- 50 Bar facing burpees
*One partner working at a time while other partner walks/runs 200M with kid(s). May only switch out when partner gets back from the 200M run/walk with the kid(s). Strollers permitted. For those without kids, partner carries a 20# wall ball for the 200M.*
Bootcamp
NO 511BRUTUM WEEK OF JULY 3RD
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
3 Rounds
- 12 strict pullups
- 8 Hang squat snatch (95#/65#)
- 20 GHD Sit up/Abmat situps
Competitor
Mobility
3 Rounds
- 4 Rope climbs
- 8 Hang squat snatch(135#/95#)
- 20 GHD Sit up
Bootcamp
NO 511BRUTUM WEEK OF JULY 3RD
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up -3 rounds (all empty barbell):
- 5 deadlifts
- 5 hang muscle cleans
- 5 strict press
- 5 good mornings
- 5 back squats
- 100M jog
Barbell Strength Day
- Work up to a heavy set of 3 Hang squat cleans
WOD - 5 Minute AMRAP
- 5 Strict press (75#/55#)
- 7 Hang squat cleans (75#/55#)
Competitor
Warm Up -3 rounds (all empty barbell):
- 5 deadlifts
- 5 hang muscle cleans
- 5 strict press
- 5 good mornings
- 5 back squats
- 100M jog
Barbell Strength Day:
- Work up to a heavy set of 3 Hang squat cleans
WOD - 5 Minute AMRAP
- 5 Strict press (75#/55#)
- 7 Hang squat cleans (75#/55#)
Bootcamp
NO 511BRUTUM WEEK OF JULY 3RD
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up
- 100M Run
- High kicks two lengths of big room
- 100M Run
- Lunges two lengths of big room
- 100M Run
- Side ward shuffle two lengths of big room
5K Run
Competitor
Warm Up
- 100M Run
- High kicks two lengths of big room
- 100M Run
- Lunges two lengths of big room
- 100M Run
- Side ward shuffle two lengths of big room
5K Run
Bootcamp
NO 511BRUTUM WEEK OF JULY 3RD
Home Workouts
NO 511GRIT WEEK OF JULY 3RD
Fitness
Warm-up
HAPPY 4TH OF JULY!
CLASS HOURS: 8 AM, 9 AM, 10 AM
"Trevor" - Teams of 4
- 300 pull ups
- 400 push ups
- 500 sit ups
- 600 air squats
** 2 People working at a time
Competitor
Warm-up
HAPPY 4TH OF JULY!
CLASS HOURS: 8 AM, 9 AM, 10 AM
"Trevor" - Teams of 4
- 300 pull ups
- 400 push ups
- 500 sit ups
- 600 air squats
** 2 People working at a time
Bootcamp
NO 511BRUTUM WEEK OF JULY 3RD
Home Workouts
NO 511GRIT WEEK OF JULY 3RD
Fitness
Warm Up: Tabata
- 4 Rounds Jump rope
- 4 Rounds air squats
- 4 Rounds Mountain climbers
CLASS HOURS: 6 AM, 7 AM, 12 PM + OPEN GYM FROM 10 AM TO 12 PM
9 Minute AMRAP- Ascending Ladder by reps of 2 Reps
- 2 Box Jump Over (24"/20")
- 2 Med ball Cleans (20#/14#)
- 4/4,6,6, etc.
Competitor
Warm Up: Tabata
- 4 Rounds Jump rope
- 4 Rounds air squats
- 4 Rounds Mountain climbers
CLASS HOURS: 6 AM, 7 AM, 12 PM + OPEN GYM FROM 10 AM TO 12 PM
9 Minute AMRAP - Ascending Ladder by 2 Reps
- 2 Box Jump Over (24"/20")
- 2 Calorie Air Dyne (20#/14#)
- 4/4,6,6, etc
Bootcamp
NO BRUTUM WEEK OF JULY 3RD
Home Workouts
NO 511GRIT WEEK OF JULY 3RD
Fitness
- NO Yoga
- Open Gym from 10 am to 12 pm
Competitor
- NO Yoga
- Open Gym from 10 am to 12 pm
Bootcamp
Day Seven
Home Workouts
NO CLASSES JULY 3rd & 5th
Fitness
Warm Up
- 200M Run
- 10 air squat
- 10 bar kips
- 10 push ups
- 10 empty barbell back squat
- 10 PVC pass thrus
- 10 Second Handstand hold
- 10 empty barbell front squats
- 10 jumping pull ups
- 10 empty barbell Shoulder to overhead
- 10 empty barbels Overhead Squat
- 10 pull ups
- 10 empty barbell Shoulder to overhead
Regionals 2012 - Event 4, Partner WOD
- 50 Back Squats (135#/95#)
- 40 pull ups
- 30 Shoulder to Overhead (135#/95#)
- 50 Front Squats (95#/65#)
- 40 pull ups
- 30 Shoulder to Overhead (95#/65#)
- 50 Overhead Squat (75#/55#)
- 40 pull ups
- 30 Shoulder to Overhead (75#/55#)
Competitor
Warm Up
- 200M Run
- 10 air squat
- 10 bar kips
- 10 push ups
- 10 empty barbell back squat
- 10 PVC pass thrus
- 10 Second Handstand hold
- 10 empty barbell front squats
- 10 jumping pull ups
- 10 empty barbell Shoulder to overhead
- 10 empty barbels Overhead Squat
- 10 pull ups
- 10 empty barbell Shoulder to overhead
Regionals 2012 - Event 4, Partner WOD
- 50 Back Squats (135#/95#)
- 40 pull ups
- 30 Shoulder to Overhead (135#/95#)
- 50 Front Squats (95#/65#)
- 40 pull ups
- 30 Shoulder to Overhead (95#/65#)
- 50 Overhead Squat (75#/55#)
- 40 pull ups
- 30 Shoulder to Overhead (75#/55#)
Bootcamp
Day 6
Deadlift:
Gymnastics/Pulling Strength:
Beginner (does not yet have a MU:
6-5-4-3-2-1 Unbroken banded MU transitions.
Intermediate (Able to perform less than 5 strict Ring Mus):
6-5-4-3-2-1 Strict Ring Pullups
Advanced (Able to perform over 6 strict ring Mus):
6-5-4-3-2-1 Unbroken strict MUs
Home Workouts
- Classes on Monday & Wednesday at 7 pm
NO CLASSES JULY 3rd & 5th