Fitness
Tabata Warm Up- 3 rounds, of each:
- Kipping Swings focusing on Hollow and Arch positions
- Banded pass thrus
- Jumping ring dips
- Jumping pullups
Gymnastics/Pulling Strength
Beginner (does not yet have a Ring MU or pull up):
- 15 banded pullups. Choose the lightest band possible where can only do 3-4 at a time
- 10 sets of 3 second weighted pull up holds. Choose a dumbbell that is challenging and squeeze between your feet or thighs and hang from a pullup bar for 3 seconds
- 2 sets of 15 barbell rows (135#/95#)
- Accumulate a total of 30 seconds with chin held over the bar (use a band if necessary)
Intermediate (Have pullups but don’t yet have a Ring MU or less than 5 UB ring MUs):
- 15 kipping ring MU or 15 ring pul lups
- 10 Ring pull ups or 10 weighted pull ups (55#/35#- scale accordingly)
- 30 CTB pullups
- 15 strict pull ups/kipping pullups
Advanced (able to perform over 5 kipping MU):
- 15 strict ring MU
- 10 kipping ring MU
- 30 CTB pullups
- 15 strict pull ups
Strength WOD:
Competitor
Tabata Warm Up- 3 rounds, of each:
- Kipping Swings focusing on Hollow and Arch positions
- Banded pass thrus
- Jumping ring dips
- Jumping pullups
Gymnastics/Pulling Strength
Beginner (does not yet have a Ring MU or pull up):
- 15 banded pullups. Choose the lightest band possible where can only do 3-4 at a time
- 10 sets of 3 second weighted pull up holds. Choose a dumbbell that is challenging and squeeze between your feet or thighs and hang from a pullup bar for 3 seconds
- 2 sets of 15 barbell rows (135#/95#)
- Accumulate a total of 30 seconds with chin held over the bar (use a band if necessary)
Intermediate (Have pullups but don’t yet have a Ring MU or less than 5 UB ring MUs):
- 15 kipping ring MU or 15 ring pul lups
- 10 Ring pull ups or 10 weighted pull ups (55#/35#- scale accordingly)
- 30 CTB pullups
- 15 strict pull ups/kipping pullups
Advanced (able to perform over 5 kipping MU):
- 15 strict ring MU
- 10 kipping ring MU
- 30 CTB pullups
- 15 strict pull ups
Strength WOD:
Bootcamp
Day Four
Gymnastics/Pulling Strength:
Advanced (able to perform over 5 kipping MU):
15 strict ring MU
10 kipping ring MU
30 CTB pullups
15 strict pull ups
Home Workouts
- NO CLASSSES Week of Sept. 4th & 11th
Fitness
Warm Up
- 200M Run
- 20 Jumping jacks
- 20 PVC pass thrus
- 20 Single or double unders
- 20 Kettlebell Swings (light weight)
- 200M Run
Pre-Wod Practice:
- 2 rounds of 10 reps at each station
5 Rounds - 1 Minute per station:
- Double Under
- Kettlebell Swing (55#/35#)
- Row Calories
- Rest 1 minute
Competitor
Warm Up
- 200M Run
- 20 Jumping jacks
- 20 PVC pass thrus
- 20 Single or double unders
- 20 Kettlebell Swings (light weight)
- 200M Run
Pre-Wod Practice:
- 2 rounds of 10 reps at each station
5 Rounds - 1 Minute per station:
- Double Under
- Kettlebell Swing (55#/35#)
- Row Calories
- Rest 1 minute
Bootcamp
Day Three
Front Squat
*5-4-3-2-1, Increase weight each set.
Core:
- 3x15 reverse hyper
- 3x45 sec banded plank holds
Home Workouts
“Whitten”
5 Rounds
- 22 Kettlebell swings (35#/25#)
- 22 Box jump (24"/20")
- 400M Run
- 22 Burpees
- 22 Wall balls (20#/14#)
Fitness
Warm-up -3 rounds
- Jog 200M/Row 200M
- 5 Kettlebell Deadlift
- 5 Russian Kettlebell swings
- 3 Kettlebell Snatch /arm
- 20 Mountain climbers
Pre-Wod Practice - 4 rounds:
- 3 hang power cleans & 2 lengths of high skips
10 Minute AMRAP
- 3 Hang Power Cleans (185#/125#)
- 200M Run
Competitor
Warm-up -3 rounds
- Jog 200M/Row 200M
- 5 Kettlebell Deadlift
- 5 Russian Kettlebell swings
- 3 Kettlebell Snatch /arm
- 20 Mountain climbers
Pre-Wod Practice - 4 rounds:
- 3 hang power cleans & 2 lengths of high skips
10 Minute AMRAP
- 3 Hang Power Cleans (185#/125#)
- 200M Run
Bootcamp
Day Two
Snatch
- 5x1 Hang Squat Snatch, Use the 5 singles to build up to a heavy single for the day
- 3x3 Snatch pulls, 90% or higher of 1 RM
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up - 4 rounds:
- 3 pullups
- 6 push ups
- 9 air squats
Gymnastics/Pressing Strength 25 minutes to complete:
Beginner (not yet able to perform a HSPU):
- Accumulate 10 HSPU negatives – kick up to a handstand and lower yourself slowly, build up the floor if necessary. If unable to hold a handstand then perform 15 scaled wall kick ups or accumulate 90 seconds with 55#/35# KBS held over head, scale Kettlebell weight accordingly.
- Perform 10-15 wall walks
- 2 supersets of the following: max effort L-seated Kettlebell Press (35#/25#) + Max effort banded tricep pull downs
Intermediate (able to perform 10 kipping HSPU or less):
- 2 sets of max effort strict HSPUs build up the floor with abmats and plates
- 2 sets of max effort kipping HSPUs
- 2 supersets of the following: max effort L-seated Kettlebell Press (35#/25#) + Max effort banded tricep pull downs
Advanced (able to perform over 10 strict HSPU dips):
- 2 sets of max effort deficit strict HSPUs
- 2 sets of max effort kipping deficit HSPUs
- 2 supersets of the following: max effort L-seated Kettlebell Press (35#/25#) + max effort banded tricep pull downs
Strength WOD:
Use the heaviest weight you can for each set, Rest as needed between sets.
Competitor
Warm Up - 4 rounds:
- 3 pullups
- 6 push ups
- 9 air squats
Gymnastics/Pressing Strength 25 minutes to complete:
Beginner (not yet able to perform a HSPU):
- Accumulate 10 HSPU negatives – kick up to a handstand and lower yourself slowly, build up the floor if necessary. If unable to hold a handstand then perform 15 scaled wall kick ups or accumulate 90 seconds with 55#/35# KBS held over head, scale Kettlebell weight accordingly.
- Perform 10-15 wall walks
- 2 supersets of the following: max effort L-seated Kettlebell Press (35#/25#) + Max effort banded tricep pull downs
Intermediate (able to perform 10 kipping HSPU or less):
- 2 sets of max effort strict HSPUs build up the floor with abmats and plates
- 2 sets of max effort kipping HSPUs
- 2 supersets of the following: max effort L-seated Kettlebell Press (35#/25#) + Max effort banded tricep pull downs
Advanced (able to perform over 10 strict HSPU dips):
- 2 sets of max effort deficit strict HSPUs
- 2 sets of max effort kipping deficit HSPUs
- 2 supersets of the following: max effort L-seated Kettlebell Press (35#/25#) + max effort banded tricep pull downs
Strength WOD:
Use the heaviest weight you can for each set, Rest as needed between sets.
Bootcamp
Day One
Gymnastics/Pressing Strength:
Home Workouts
For Time
- 1000M Row
- 25 pull ups
- 50 push up
- 1 Mile Run
- 50 push up
- 25 pull ups
- 1000M Row
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:
- Deep squat hold for 2 minutes
3 Rounds
- 10 bootstrapper
- 10 toy soldier
- 10 lateral lunges
- 10 dynamic calf stretch
- Row 250M
Pre-WOD - 4 rounds
- 5 back squats
- 5 burpee box jump overs
Partner WOD - For time
- 70 Back Squats (185#/155#)
- 120 Burpee Box Jump Overs (24"/20")
Competitor
Warm-up:
- Deep squat hold for 2 minutes
3 Rounds
- 10 bootstrapper
- 10 toy soldier
- 10 lateral lunges
- 10 dynamic calf stretch
- Row 250M
Pre-WOD - 4 rounds
- 5 back squats
- 5 burpee box jump overs
Partner WOD - For time
- 70 Back Squats (185#/155#)
- 120 Burpee Box Jump Overs (24"/20")
Bootcamp
Day Six
Deadlift
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Group Warm up - 3 Rounds
- 50' high knees
- 50' Butt kickers
- 50' Spiderman
- 50' walking lunge
- 50' side shuffle
- 50' side shuffle other direction
- 100 jump rope singles
Pre-WOD 2 rounds
- 200M Run
- 10 walking lunges, Total
- 8 Dumbbell snatch
4 Rounds
- 400M Run
- 50 Walking lunges, Total
- 20 Dumbbell Snatch, Total (55#/35#)
Competitor
Group Warm up - 3 Rounds
- 50' high knees
- 50' Butt kickers
- 50' Spiderman
- 50' walking lunge
- 50' side shuffle
- 50' side shuffle other direction
- 100 jump rope singles
Pre-WOD 2 rounds
- 200M Run
- 10 walking lunges, Total
- 8 Dumbbell snatch
4 Rounds
- 400M Run
- 50 Walking lunges, Total
- 20 Dumbbell Snatch, Total (55#/35#)
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 (55#/35#)
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
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 Strength:
Beginner (does not yet have a Ring MU):
6-5-4-3-2-1 Unbroken banded MU transitions
Intermediate (able to perform 3 UB Ring Mus):
6-5-4-3-2-1 Strict Ring Pullups
Advanced (able to perform over 6 UB strict Mus):
6-5-4-3-2-1 Unbroken strict Muscle ups
WOD - 12 Minute AMRAP
- 10 Push Press (115#/75#)
- 200M Run
- 10 Front squats (115#/75#)
Competitor
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 Strength:
Beginner (does not yet have a Ring MU):
6-5-4-3-2-1 Unbroken banded MU transitions.
Intermediate (able to perform 3 UB Ring Mus):
6-5-4-3-2-1 Strict Ring Pullups
Advanced (able to perform over 6 UB strict Mus):
6-5-4-3-2-1 Unbroken strict MUs
WOD - 12 Minute AMRAP
- 10 Push Press (115#/75#)
- 200M Run
- 10 Front squats (115#/75#)
Bootcamp
Day 4
- See Main Page programming
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Group Warm Up
- Roll IT band
- Roll glutes
- Roll adductors
- 10 Roll over v-sit
- 10 Fire hydrant cirlces each side
- 20 Mountain climbers
- 30 sec hip stretch
Pre-WOD: 3 rounds
- 10 deadlifts
- 7 Bar facing burpees
30-20-10
- Deadlift (225/#155#)
- Bar Facing Burpee
Competitor
Group Warm Up
- Roll IT band
- Roll glutes
- Roll adductors
- 10 Roll over v-sit
- 10 Fire hydrant cirlces each side
- 20 Mountain climbers
- 30 sec hip stretch
Pre-WOD: 3 rounds
- 10 deadlifts
- 7 Bar facing burpees
30-20-10
- Deadlift (225/#155#)
- Bar Facing Burpee
Bootcamp
Day 3
Front Squat Cycle
- 3x7 Front Squat, use the heaviest weight for each set
Core:
- 3x20 reverse hyper
- 3x20 sec L-sit Hold
Home Workouts
“Lightened Up Lumberjack 20”
- 20 deadlifts (135#/95#)
- Run 400 m
- 20 KB swings (55#/35#)
- Run 400 m
- 20 overhead squats (95#/65#)
- Run 400 m
- 20 burpees
- Run 400 m
- 20 pull ups
- Run 400 m
- 20 box jump (24/20")
- Run 400 m
- 20 Dumb bell squat cleans (35/25#)
- Run 400 m
Fitness
Warm-up:
- Foam roll glutes / low back 2 minutes
2 Rounds:
- Jog 100M
- 10 jumping jacks
Pre-Wod Practice - 3 rounds:
- 5 Abmats/GHD Sit ups
- 5 hang power cleans (Work up to weight)
- 10/7 bike/row for calories
- 10 double unders
15 Minute AMRAP
- 10 GHD Situps/abmat Situps
- 10 Hang Power Cleans (135#/95#)
- 20/17 Assault Bike Calories/Row for calories
- 40 Double Unders
Competitor
Warm-up:
- Foam roll glutes / low back 2 minutes
2 Rounds:
- Jog 100M
- 10 jumping jacks
Pre-Wod Practice - 3 rounds:
- 5 Abmats/GHD Sit ups
- 5 hang power cleans (Work up to weight)
- 10/7 bike/row for calories
- 10 double unders
15 Minute AMRAP
- 10 GHD Situps/abmat Situps
- 10 Hang Power Cleans (135#/95#)
- 20/17 Assault Bike Calories/Row for calories
- 40 Double Unders
Bootcamp
Day 2
Snatch
- 5x1 of the following complex. 1 Power Snatch + 1 Squat Snatch
- 3x1 Snatch Balance, 90% of 1 RM
Home Workouts
- Class 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 deadlifts
Gymnastics/Pressing Strength
Beginner (not yet able to perform a strict ring dip):
*3 sets max effort banded dips
*3 sets max effort diamond pushups
*1 set of max effort strict press (75#/55#)
Intermediate (able to perform 10 strict ring dips or less):
*3 sets of max effort bar dips
*3 sets of max effortdiamond pushups
*1 set of max effort strict press (95#/65#)
Advanced (able to perform over 10 strict ring dips):
*3 sets of max effort strict ring dips
*3 sets of max effortdiamond pushups
*1 set of max effort strict press (95#/65)
Strength WOD:
1-1-1-1-1 of the complex:
- 1 Snatch High Pull + 1 Hang Squat Snatch
Competitor
Warm Up - 3 rounds:
- 10 PVC Pass Throughs
- 10 Banded Pull Aparts
- 10 Overhead Squats w/PVC
- 10 empty barbell deadlifts
Gymnastics/Pressing Strength
Beginner (not yet able to perform a strict ring dip):
*3 sets max effort banded dips
*3 sets max effort diamond pushups
*1 set of max effort strict press (75#/55#)
Intermediate (able to perform 10 strict ring dips or less):
*3 sets of max effort bar dips
*3 sets of max effortdiamond pushups
*1 set of max effort strict press (95#/65#)
Advanced (able to perform over 10 strict ring dips):
*3 sets of max effort strict ring dips
*3 sets of max effortdiamond pushups
*1 set of max effort strict press (95#/65)
Strength WOD:
1-1-1-1-1 of the complex
- 1 Snatch High Pull + 1 Hang Squat Snatch
Bootcamp
Day 1
- See Main Page Programming
Home Workouts
- 400M Run
- 21 Wall ball (20#/14#)
- 21 ab mat sit ups
- 400M Run
- 15 Wall ball
- 15 ab mat sit ups
- 400M Run
- 9 Wall ball
- 9 ab mat sit ups
- 400M Run
- 9 Wall ball
- 9 ab mat sit ups
- 400M Run
- 15 Wall ball
- 15 ab mat sit ups
- 400M Run
- 21 Wall ball
- 21 ab mat sit ups
- 400 m 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
- 100M Run
- 10 inch worms
- 10 push ups
- 10 jumping pull-ups
- 10 air squats
Bring A Buddy Day - Partner WOD
A series of 1:30 Minute AMRAPs with 1 Minute rest in between
3 Rounds:
1;30 Minute AMRAP:
- Partner 1 does Plank Hold
- Partner 2 does max Reps Kettlebell Swing (35#/25#)
- They then Switch for another 1:30 Minute AMRAP
Rest 1 Minute
1:30 Minute AMRAP:
- Partner 1 does max Reps Abmat sit ups
- Partner 2 does max Reps Burpees
- They then Switch for another 1:30 Minute AMRAP
Rest 1 Minute
1:30 Minute AMRAP:
- Partner 1 does max Reps Med Ball Cleans (20#/14#)
- Partner 2 does max Reps Push Press (45#/35#)
- They then Switch for another 1:30 Minute AMRAP
Competitor
Warm Up
- 100M Run
- 10 inch worms
- 10 push ups
- 10 jumping pull-ups
- 10 air squats
Bring A Buddy Day - Partner WOD
A series of 1:30 Minute AMRAPs with 1 Minute rest in between
3 Rounds:
1:30 Minute AMRAP:
- Partner 1 does Plank Hold
- Partner 2 does max Reps Kettlebell Swing (35#/25#)
- They then Switch for another 1:30 Minute AMRAP
Rest 1 Minute
1:30 Minute AMRAP:
- Partner 1 does max Reps Abmat sit ups
- Partner 2 does max Reps Burpees
- They then Switch for another 1:30 Minute AMRAP
Rest 1 Minute
1:30 Minute AMRAP:
- Partner 1 does max Reps Med Ball Cleans (20#/14#)
- Partner 2 does max Reps Push Press (45#/35#)
- They then Switch for another 1:30 Minute AMRAP
Bootcamp
Day 6
Back Squat:
- 3-3-3-1-, you choose weight.
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up
- 100 single unders/double unders
Then perform 3 rounds:
- 10 spider mans
- 20 mountain climbers (10/sids)
- 5 strict press with wall ball
- 10 air squats
5 Minute AMRAP at easy pace of
- 100M Row
- 5 box jumps
- 5 wall balls
25 Minute AMRAP
- 500M Row
- 30 Box Jumps (24"/20")
- 30 Wall balls (20#/14#)
Competitor
Warm Up
- 100 single unders/double unders
Then perform 3 rounds:
- 10 spider mans
- 20 mountain climbers (10/sids)
- 5 strict press with wall ball
- 10 air squats
5 Minute AMRAP at easy pace of
- 100M Row
- 5 box jumps
- 5 wall balls
25 Minute AMRAP
- 500M Row
- 30 Box Jumps (24"/20")
- 30 Wall balls (20#/14#)
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 KBS in front rack position (55#/35#)
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Tabata Warm Up: 3 rounds (20 seconds on, 10 seconds off) of each:
- Kipping Swings focusing on Hollow and Arch positions
- Banded pass throughs
- Jumping ring dips
- Jumping pull-ups
Gymnastics/Pulling Strength:
Beginner (does not yet have a Muscle up):
3 rounds of 6 banded MU transitions, 6 banded ring pullup holds for 3 seconds, 12 barbell rows (high elbows, you choose weight)
Intermediate (able to perform less than 5 Unbroken Muscle ups):
3 rounds of 3 MU transitions (hanging or banded), 6 strict ring pullups, 12 barbell rows (high elbows, you choose weight)
Advanced (able to perform over 7 Unbroken Muscle ups):
3 rounds of 6 MU transitions, 9 strict ring pull ups, 12 barbell rows (high elbows, you choose weight)
*ring work should be done close to unbroken
WOD - Power Clean
- 3-3-3-3-3, Use the heaviest weight you can for each set
Competitor
Tabata Warm Up: 3 rounds (20 seconds on, 10 seconds off) of each:
- Kipping Swings focusing on Hollow and Arch positions
- Banded pass throughs
- Jumping ring dips
- Jumping pull-ups
Gymnastics/Pulling Strength:
Beginner (does not yet have a Muscle up):
3 rounds of 6 banded MU transitions, 6 banded ring pull up holds for 3 seconds, 12 barbell rows (high elbows, you choose weight)
Intermediate (able to perform less than 5 Unbroken Muscle ups):
3 rounds of 3 MU transitions (hanging or banded), 6 strict ring pull ups, 12 barbell rows (high elbows, you choose weight)
Advanced (able to perform over 7 Unbroken Muscle ups):
3 rounds of 6 MU transitions, 9 strict ring pull ups, 12 barbell rows (high elbows, you choose weight)
*ring work should be done close to unbroken
WOD - Power Clean
- 3-3-3-3-3, Use the heaviest weight you can for each set
Bootcamp
Day Four
Gymnastics/Pulling Strength:
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up - 2 Rounds
- 10 Roll-over v-sit
- 10 Lying leg cross-over
- 10 lying hamstring kicks / leg
- 10 spiderman
- 20 mountain climber
- 10 bootstrapper
- 10 Air squats
3 Rounds
- 8 One arm Dumbbell snatch (alternating)
- 100M Jog
2 Rounds
- 40 One Arm Alternating Dumbbell Snatch (55#/35#)
- 800M Run
Competitor
Warm Up - 2 Rounds
- 10 Roll-over v-sit
- 10 Lying leg cross-over
- 10 lying hamstring kicks / leg
- 10 spiderman
- 20 mountain climber
- 10 bootstrapper
- 10 Air squats
3 Rounds
- 8 One arm Dumbbell snatch (alternating)
- 100M Jog
2 Rounds
- 40 One Arm Alternating Dumbbell Snatch (55#/35#)
- 800M Run
Bootcamp
Day Three
Front Squat:
- 3x5 Front Squat, Use the heaviest weight for each set. Rest as needed between sets.
Core:
- 2x20 weighted abmat situps
- 2x20 back extensions
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:
- 200M Jog
- 5 Deadlift (empty bar)
- 5 Hang muscle clean
- 5 Kip swing
- 20 Jumping jacks
3 rounds of
- 150M Row
- 7 Thrusters (45#/35#)
- 4 pull ups
Jackie
- 1000M Row
- 50 Thrusters (45#/35#)
- 30 Pull-ups
Competitor
Warm-up:
- 200M Jog
- 5 Deadlift (empty bar)
- 5 Hang muscle clean
- 5 Kip swing
- 20 Jumping jacks
3 rounds of
- 150M Row
- 7 Thrusters (45#/35#)
- 4 pull ups
Jackie
- 1000M Row
- 50 Thrusters (45#/35#)
- 30 Pull-ups
Bootcamp
Day Two
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
- Classes on Monday & Wednesday at 7 pm
Fitness
Group Warm Up - 4 rounds
- 3 pull ups
- 6 push ups
- 9 air squats
Gymnastics/Pressing Strength:
Beginner (Does not yet have a HSPU):
*2 rounds of 30 second Handstand hold
*3 Rounds not for time of 15 banded push ups, 15 empty barbell shoulder press
Intermediate (less than 15 UB kipping HSPUs):
*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 HSPUs):
*30 strict HSPUs for time
*3 Rounds not for time of 15 ring push ups, 15 banded shoulder press
WOD-6 Minute AMRAP
- 7 Box Jumps (24"/20")
- 10 Ketllebell Swing (55#/35#)
Competitor
Group Warm Up - 4 rounds
- 3 pull ups
- 6 push ups
- 9 air squats
Gymnastics/Pressing Strength:
Beginner (Does not yet have a HSPU):
*2 rounds of 30 second Handstand hold
*3 Rounds not for time of 15 banded push ups, 15 empty barbell shoulder press
Intermediate (less than 15 UB kipping HSPUs):
*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 HSPUs):
*30 strict HSPUs for time
*3 Rounds not for time of 15 ring push ups, 15 banded shoulder press
WOD-6 Minute AMRAP:
- 7 Box Jumps (24"/20")
- 10 Ketllebell Swing (55#/35#)
Bootcamp
Day One
Gymnastics/Pressing Strength:
Home Workouts
- 200 m run at easy pace
- 100 m sprint
- 400 m run at easy pace
- 100 m sprint
- 600 m run at easy pace
- 100 m sprint
- 800 m run at easy pace
- 100 m sprint
- 1000 m run at easy pace
- 100 m sprint
- 800 m run at easy pace
- 100 m sprint
- 600 m run at easy pace
- 100 m sprint
- 400 m run at easy pace
- 100 m sprint
- 200 m run at easy pace
- 100 m sprint
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
Warm Up:
- 100 single or double unders
Then perform 3 rounds:
- 10 air squats
- 10 banded good mornings
- 10 banded strict press (use a light band)
Pre-Wod practice: 2 rounds:
- 7 Wall Balls
- 7 Sumo DL High pulls
- 7 Box Jumps
- 7 Push press
- 7 Double Under/Single Under
"Fight Gone Awful"- 17 Minute AMRAP, Ascending Ladder of 3 Reps
- Wall Ball (20#/14#)
- Sumo Deadlift High pull (75#/55#)
- Box Jumps (24"/20")
- Push Press (75#/55#)
- Double Unders
Competitor
Warm Up:
- 100 single or double unders
Then perform 3 rounds:
- 10 air squats
- 10 banded good mornings
- 10 banded strict press (use a light band)
Pre-Wod practice: 2 rounds:
- 7 Wall Balls
- 7 Sumo DL High pulls
- 7 Box Jumps
- 7 Push press
- 7 Double Under/Single Under
"Fight Gone Awful"- 17 Minute AMRAP, Ascending Ladder of 3 Reps
- Wall Ball (20#/14#)
- Sumo Deadlift High pull (75#/55#)
- Box Jumps (24"/20")
- Push Press (75#/55#)
- Double Unders
Bootcamp
Day 6
Back Squat:
- 8-6-4-2, you choose weight.
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm Up:
Easy 5 Minute AMRAP
- 8 Lunges (4 per leg)
- 8 banded pull aparts
- 8 air squats
- 8 burpees
Pre-Wod practice - 3 rounds:
- 5 Thrusters (work up to WOD weight over the 3 rounds)
- 5 bar facing burpees
4 Rounds
- 400M Run
- 15 Thrusters (95#/65#)
- 15 Bar facing burpees
Competitor
Warm Up:
Easy 5 Minute AMRAP
- 8 Lunges (4 per leg)
- 8 banded pull aparts
- 8 air squats
- 8 burpees
Pre-Wod practice - 3 rounds:
- 5 Thrusters (work up to WOD weight over the 3 rounds)
- 5 bar facing burpees
4 Rounds
- 400M Run
- 15 Thrusters (95#/65#)
- 15 Bar facing burpees
Bootcamp
Day 5
Clean & Jerk:
- 20 min to find a 1RM
- 2x10 push press, you choose weight
Midline - 3 rounds not for time
- 30 sec L-sit hold
- 15 Back extensions
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
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 pull-ups
Gymnastics/Pulling Strength(20 min to complete):
Beginner (Does not yet have a pull-ups):
- 50 ring rows, 30 banded pull-ups
Intermediate (less than 15 UB kipping pull-ups at a time):
- 50 kipping pull-ups, 50 ring row
Advanced (Able to perform over 15 unbroken kipping pull-ups:
- 50 strict pull-ups, 50 kipping pull-ups
WOD:
- Deadlift:10-5-5-3-3-2-1-1-1, try to increase weight each set
Competitor
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 pull-ups
Gymnastics/Pulling Strength(20 min to complete):
Beginner (Does not yet have a pull-ups):
- 50 ring rows, 30 banded pull-ups
Intermediate (less than 15 UB kipping pull-ups at a time):
- 50 kipping pull-ups, 50 ring row
Advanced (Able to perform over 15 unbroken kipping pull-ups:
- 50 strict pull-ups, 50 kipping pull-ups
WOD:
- Deadlift:10-5-5-3-3-2-1-1-1, try to increase weight each set
Bootcamp
Day 4
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Warm-up
- 3 Minutes of light rowing or running
Then 3 rounds
- 10 PVC pass thrus
- 5 push ups
- 10 abmat sit-ups
Pre-Wod practice: 3 rounds
- 200M Row
- 3 Handstand push ups
- 5 toe to bar
4 Rounds
- 500M Row
- 15 Handstand Push ups
- 20 Toe to bar
Competitor
Warm-up
- 3 Minutes of light rowing or running
Then 3 rounds
- 10 PVC pass thrus
- 5 push ups
- 10 abmat sit-ups
Pre-Wod practice: 3 rounds
- 200M Row
- 3 Handstand push ups
- 5 toe to bar
4 Rounds
- 500M Row
- 15 Handstand Push ups
- 20 Toe to bar
Bootcamp
Day 3
Front Squat:
- In 15 minutes work up to a heavy single for the day
Home Workouts
For time:
- 200 m run at easy pace
- 100 m sprint
- 400 m run at easy pace
- 100 m sprint
- 600 m run at easy pace
- 100 m sprint
- 800 m run at easy pace
- 100 m sprint
- 1000 m run at easy pace
- 100 m sprint
- 800 m run at easy pace
- 100 m sprint
- 600 m run at easy pace
- 100 m sprint
- 400 m run at easy pace
- 100 m sprint
- 200 m run at easy pace
- 100 m sprint
Fitness
Warm-up- Easy 7 Minute AMRAP
- 50M Shuttle Jog
- 50 Single unders
- 10 hang power cleans (Barbell)
- Push Jerk (Barbel) WOD Practice: Review Clean & Jerk
Partner WOD For time:
- Run 200M
- 20 Clean & Jerks 95#/65#
- Run 200M
- 18 Clean & Jerks, 105#/75#
- Run 200M
- 16 Clean & Jerks, 115#/80#
- Run 200M
- 14 Clean & Jerks, 125#/85#
- Run 200M
- 12 Clean & Jerks, 135#/95#
- Run 200M
- 10 Clean & Jerks, 145#/100#
- Run 200M
- 8 Clean & Jerks, 155#/105#
- Run 200M
- 6 Clean & Jerks, 165#/115#
- Run 200M
- 4 Clean & Jerks, 175#/125#
- Run 200M
- 2 Clean & Jerks, 185#/135#
Competitor
Warm-up- Easy 7 Minute AMRAP
- 50M Shuttle Jog
- 50 Single unders
- 10 hang power cleans (Barbell)
- Push Jerk (Barbel) WOD Practice: Review Clean & Jerk
Partner WOD For time:
- Run 200M
- 20 Clean & Jerks 95#/65#
- Run 200M
- 18 Clean & Jerks, 105#/75#
- Run 200M
- 16 Clean & Jerks, 115#/80#
- Run 200M
- 14 Clean & Jerks, 125#/85#
- Run 200M
- 12 Clean & Jerks, 135#/95#
- Run 200M
- 10 Clean & Jerks, 145#/100#
- Run 200M
- 8 Clean & Jerks, 155#/105#
- Run 200M
- 6 Clean & Jerks, 165#/115#
- Run 200M
- 4 Clean & Jerks, 175#/125#
- Run 200M
- 2 Clean & Jerks, 185#/135#
Bootcamp
Day 2
Snatch:
- 1@ 85% of 1 RM
- 1@ 90% of 1 RM
- 1@92% of 1 RM
Every 2 minutes for 10 minutes
- perform 5 Unbroken TnG Snatches
Midline:
3 rounds
- 55/35 KBS overhead carry
- 25 GHDSU/abmats
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 Barbelll Deadlifts
Gymnastics/Pressing Strength (25 Minutes to complete):
Beginner (Does not yet have a HSPU):
4 Rounds of: 20 Second Handstand hold against wall, 15 bradford press, you choose weight, 10 HSPU negatives
Intermediate (Less than 15 UB kipping HSPUs):
4 Rounds of: 20 Shoulder Taps, Total, 15 bradford press, you choose weight, 10 kipping HSPUs
Advanced (Able to hand stand walk):
4 Rounds of: 20 shoulder taps - freestanding, 15 bradford press, you choose weight, 10 strict HSPUs
WOD 6 MInute AMRAP:
- 5 Bar Muscle ups/Burpee Pull ups
- 3 Hang Squat Snatch (135#/95#)
Competitor
Warm Up - 3 rounds:
- 10 PVC Pass Thrus
- 10 Banded Pull Aparts
- 10 Overhead Squats w/PVC
- 10 empty Barbelll Deadlifts
Gymnastics/Pressing Strength (25 minutes to complete):
Beginner (Does not yet have a HSPU):
4 Rounds of: 20 Second Handstand hold against wall, 15 bradford press, you choose weight, 10 HSPU negatives
Intermediate (Less than 15 UB kipping HSPUs):
4 Rounds of: 20 Shoulder Taps, Total, 15 bradford press, you choose weight, 10 kipping HSPUs
Advanced (Able to hand stand walk):
4 Rounds of: 20 shoulder taps - freestanding, 15 bradford press, you choose weight, 10 strict HSPUs
WOD:
6 MInute AMRAP:
- 5 Bar Muscle ups/Burpee Pull ups
- 3 Hang Squat Snatch (135#/95#)
Bootcamp
Day 1
Home Workouts
3 Rounds
- 5 Burpee broad jump
- 15 Front rack KB Step ups (35#/25#)(24”/20”)
- 20 KB swing (35#/25#)
- 20 Russian Twist with KB (35#/25#)
- 20 KB weighted sit up to overhead press (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
PUSH SUMMER GAMES - NO CLASSES
PUSH SUMMER GAMES - NO CLASSES
Competitor
PUSH SUMMER GAMES - NO CLASSES
PUSH SUMMER GAMES - NO CLASSES
Bootcamp
Day 6
Deadlift
- 5-5-3-3, you choose weight
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
8 Minute EMOM:
- Odd: 10 Bar kips focusing on hollow and arch holds with a towel clenched between feet
- Even: 8 push jerks with empty barbell
Then perform 2 rounds
- 7 toe to bar
- 3 Shoulder to Overhead @ desired weight
3 Rounds
- 25 Toe to bar
- 15 Shoulder to Overhead (155#/105#)
Competitor
8 Minute EMOM:
- Odd: 10 Bar kips focusing on hollow and arch holds with a towel clenched between feet
- Even: 8 push jerks with empty barbell
Then perform 2 rounds
- 7 toe to bar
- 3 Shoulder to Overhead @ desired weight
3 Rounds
- 25 Toe to bar
- 15 Shoulder to Overhead (155#/105#)
Bootcamp
Day Five
5X1
- 1 Clean Pull + 1 Squat Clean + 1 Split Jerk, you choose the weight
3X20
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Tabata Warm Up - 3 rounds (20 sec on, 10 sec off) of each:
- Kipping Swings focusing on Hollow and Arch positions
- Banded pass throughs
- Jumping ring dips
- Jumping pull-ups
Gymnastics/Muscle Up work
Beginner (Does not yet have a Ring MU):
- 5-4-3-2-1 unbroken ring pull ups, use a light band if needed but make sure to come to full extension and touch rings to sternum.
Intermediate (Less than 5 UB Ring MUs:
- 3-2-1-2-3, unbroken kipping Mus. Rest between sets
Advanced (Able to perform at least 5 strict UB Mus):
- 5-4-3-2-1, unbroken strict MUs
WOD- 10 Minute AMRAP
- 2K Row
- Then in remaining time max burpees over rower
Competitor
Tabata Warm Up - 3 rounds (20 sec on, 10 sec off) of each:
- Kipping Swings focusing on Hollow and Arch positions
- Banded pass throughs
- Jumping ring dips
- Jumping pull-ups
Gymnastics/Muscle Up work
Beginner (Does not yet have a Ring MU):
- 5-4-3-2-1 unbroken ring pull ups, use a light band if needed but make sure to come to full extension and touch rings to sternum.
Intermediate (Less than 5 UB Ring MUs:
- 3-2-1-2-3, unbroken kipping Mus. Rest between sets
Advanced (Able to perform at least 5 strict UB Mus):
- 5-4-3-2-1, unbroken strict MUs
WOD- 10 Minute AMRAP
- 2K Row
- Then in remaining time max burpees over rower
Bootcamp
Day 4
Gymnastics/Pulling Strength:
Home Workouts
- Classes on Monday & Wednesday at 7 pm
Fitness
Mobility
Barbell Strength Day
- 5-5-3-3-2-2-1 Power Cleans
Score is total load
Competitor
Mobility
Barbell Strength Day
- 5-5-3-3-2-2-1 Power Cleans
Score is total load
Bootcamp
Day 3
Front Squat:
- 10-8-6-4-2, Goal is to increase the load each set.
Home Workouts
Fitness
Warm Up- 3 rounds (All empty barbell)
- 10 front squats
- 10 push press
- 200M Row
Then perform 3 rounds
- 5 Deadlift (95#/65#)
- 5 Front squats (95#/65#)
- 10/7 Cal Row
20 Minute AMRAP
- 10 Deadlifts (95#/65#)
- 10 Front squats (95#/65#)
- 20/14 Cal Row
Competitor
Warm Up- 3 rounds (All empty barbell)
- 10 front squats
- 10 push press
- 200M Row
Then perform 3 rounds
- 5 Deadlift (95#/65#)
- 5 Front squats (95#/65#)
- 10/7 Cal Row
20 Minute AMRAP
- 10 Deadlifts (95#/65#)
- 10 Front squats (95#/65#)
- 20/14 Cal Row
Bootcamp
Day 2
Snatch:
- 4x2 Snatch, no more than 85%
Core:
- 2x20 Weighted Situps
- 3x60 second Hip extension holds
Home Workouts
- Classes on Monday & Wednesday at 7 pm - NO CLASS WED AUG. 2ND