Fitness
BUDDY-BARCS WOD
Warm Up:
- 1:00 jump rope
- 10 arm circle forward
- 10 arm circle backward
- 10 arm swing cross in front of body
- 1:00 jump rope
- 10 lateral lunge
- 10 inch worm
- 10 spiderman
- 10 lying hamstring kicks
- 1:00 jump rope
- 10 boot strapper
- 10 air squat
- 10 dive bomber
BUDDY-BARCS WOD Teams of 4:
- 800M Run
- 200 Kettlebell Swing 55#/35#
- 200 Burpees
- 800M Run
Competitor
BUDDY-BARCS WOD
Warm Up:
- 1:00 jump rope
- 10 arm circle forward
- 10 arm circle backward
- 10 arm swing cross in front of body
- 1:00 jump rope
- 10 lateral lunge
- 10 inch worm
- 10 spiderman
- 10 lying hamstring kicks
- 1:00 jump rope
- 10 boot strapper
- 10 air squat
- 10 dive bomber
BUDDY-BARCS WOD Teams of 4:
- 800M Run
- 200 Kettlebell Swing 70#/55#
- 200 Burpees over a Kettlebell
- 800M Run
*** All teammates run together either running with their dogs, firehose or medballs
*** Two people working at a time on KBS & Burpee Reps
Bootcamp
Day 6
Back Squat
- 20 mins to build up to a heavy set of 3.
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Warm Up - 3 Rounds
- 5 Jumping Ring Dip OR 5 Muscle Up Transitions from Floor
- 5 Kip Swing
- 15 PVC Overhead Squats
- 50 Single Unders
THEN 3-4 rounds:
- 5 pull-ups
- 5 Box Jump overs
For Time
- 40 Ring Rows
- 40 Box Jump Overs (24"/20")
- 30 Pull Ups
- 30 Box Jump Overs (24"/20")
- 20 Burpee Pull Ups
- 20 Box Jump Overs (24"/20")
Competitor
Warm Up - 3 Rounds
- 5 Jumping Ring Dip OR 5 Muscle Up Transitions from Floor
- 5 Kip Swing
- 15 PVC Overhead Squats
- 50 Single Unders
THEN 3-4 rounds:
- 5 pull-ups
- 5 Box Jump overs
For Time
- 40 Pull-ups
- 40 Box Jump Overs (24"/20")
- 30 Chest-to-bar Pull-ups
- 30 Box Jump Overs (30"/20")
- 20 Bar Muscle-ups
- 20 Box Jump Overs (36"/24")
Bootcamp
Day 5
Clean & Jerk:
- 4x3 Clean & jerk. Work up to a heavy set of 3 but maintain “perfect form.” Your 4 working sets should all be within 90% of the “perform form” set. Only perform the jerk after the 3rd rep clean of the set.
- 3x5 push press. Use the heaviest weight you can for each set. Rest as needed between sets.
Midline:
- 20-20-20 Reverse Hyper
- 3 sets of 1min holding 90/70 lbs of plates against chest.
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Warm Up:
- 3 Way Hip Stretch x 3 each side
Then 3 Rounds
- 1 Minute - Jog/Ass Bike/Row
- Burgener Warm Up w/ empty bar
Then 2 rounds:
- Big Clean Complex with an empty barbell
Big Clean Complex 1-1-1-1-1
- High Hang Clean + Hang Clean + Clean + Push press
- High Hang Clean + Hang Clean + Clean + Push jerk
- High Hand Clean + Hang Clean + Clean + Split jerk
*** One Complex is 12 Reps
Competitor
Warm Up:
- 3 Way Hip Stretch x 3 each side
Then 3 Rounds
- 1 Minute - Jog/Ass Bike/Row
- Burgener Warm Up w/ empty bar
Then 2 rounds:
- Big Clean Complex with an empty barbell
Big Clean Complex 1-1-1-1-1
- High Hang Clean + Hang Clean + Clean + Push press
- High Hang Clean + Hang Clean + Clean + Push jerk
- High Hand Clean + Hang Clean + Clean + Split jerk
*** One Complex is 12 Reps
Bootcamp
Day 4
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Warm Up: 2-3 Rounds
- 10 hip/back extension
- 10 squat + box step up on each leg
- 200M Jog/Row/Ass Bike
- 5 Roll over V sit
- 3 Wall walk
- 20 Mountain climbers, 10/leg
THEN
3-4 rounds:
- 5 Deadlfit
- 5 bar facing burpees
10 Rounds
- 4 Deadlifts (315#/225#)
- 3 Bar facing burpees
- 100M Run
Competitor
Warm Up: 2-3 Rounds
- 10 hip/back extension
- 10 squat + box step up on each leg
- 200M Jog/Row/Ass Bike
- 5 Roll over V sit
- 3 Wall walk
- 20 Mountain climbers, 10/leg
THEN
3-4 rounds:
- 5 Deadlfit
- 5 bar facing burpees
10 Rounds
- 4 Deadlifts (315#/225#)
- 3 Bar facing burpees
- 100M Run
Bootcamp
Day 3
Front Squat
- 3-3-3-2-2. Use the heaviest weight you can for each set. Rest as needed between sets. 3 sec pause at the bottom, 5 sec pause at the top.
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Partner medicine ball warm-up-2 Rounds:
- 10 chest pass / person
- 10 side toss right
- 10 side toss left
- 10 kettlebell swing style tosses
- 10 partner wall ball shots
- 10 seated chest pass w/ feet off floor
THEN
3-4 rounds:
- 20 single unders
- 10 Kettlebell Swings
For time:
- 150 Single Unders
- 75 Kettlebell Swings (55#/35#)
- 400M Run
- 100 Single Unders
- 50 Kettlebell Swings
- 400M Run
- 75 Single Unders
- 25 Kettlebell Swings
- 400M Run
Competitor
Partner medicine ball warm-up-2 Rounds:
- 10 chest pass / person
- 10 side toss right
- 10 side toss left
- 10 kettlebell swing style tosses
- 10 partner wall ball shots
- 10 seated chest pass w/ feet off floor
THEN
3-4 rounds:
- 20 single unders
- 10 Kettlebell Swings
For time:
- 150 Single Unders
- 75 Kettlebell Swings (55#/35#)
- 400M Run
- 100 Single Unders
- 50 Kettlebell Swings
- 400M Run
- 75 Single Unders
- 25 Kettlebell Swings
- 400M Run
Bootcamp
Day 2
Midline:
3 rounds for time
- Waiter walk (right arm) 70/53, 50 feet
- Waiter walk (left arm) 70/53, 50 feet
- 25 banded ab mat situps
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Warm Up-3 Rounds:
- 1 Minute Ass Bike/Row
- 30 Single unders
- 5 Broad jumps
- 7 Jumping squats
- 5 Inch worms
THEN
2-3 rounds
For time:
- 10 Thrusters (115#/75#)
- 20 Burpees
- 9 Thrusters
- 18 Burpees
- 8 Thrusters
- 16 Burpees
- 7 Thrusters
- 14 Burpees
- 6 Thrusters
- 12 Burpees
- 5 Thrusters
- 10 Burpees
- 4 Thrusters
- 8 Burpees
- 3 Thrusters
- 6 Burpees
- 2 Thrusters
- 4 Burpees
- 1 Thruster
- 2 Burpees
Competitor
Warm Up-3 Rounds:
- 1 Minute Ass Bike/Row
- 30 Single unders
- 5 Broad jumps
- 7 Jumping squats
- 5 Inch worms
THEN
2-3 rounds
For time:
- 10 Thrusters (115#/75#)
- 20 Burpees
- 9 Thrusters
- 18 Burpees
- 8 Thrusters
- 16 Burpees
- 7 Thrusters
- 14 Burpees
- 6 Thrusters
- 12 Burpees
- 5 Thrusters
- 10 Burpees
- 4 Thrusters
- 8 Burpees
- 3 Thrusters
- 6 Burpees
- 2 Thrusters
- 4 Burpees
- 1 Thruster
- 2 Burpees
Bootcamp
Snatch
- 4x3 snatch. Work up to a heavy set of 3 but maintain “perfect form.” Your 4 working sets should all be within 90% of the “perform form” set.
- 3x8 snatch grip behind the neck push press. Use the heaviest weight you can for each set. Rest as needed between sets.
Midline:
- 2xmax reps Glute ham raises
- 2x15 Back Extensions
Home Workouts
4 Rounds:
- 800M Row
- 20 Tuck jumps
- 10 Insane lunges
- 20 Wall ball (20#/14#)
- 10 Kettlebell Pull & Press (35#/25#)
- 20 Handstand mountain climbers
- 10 Burpee pops
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
- Class on Monday at 6:30 pm
Fitness
Group Warm up
BENCHMARK WEEK: "Filthy Fifty"
- 50 Box Jumps (24"/20")
- 50 Jumping Pull Ups
- 50 Kettlebell Swings 35#/25#
- 50 Walking Lunges, Total
- 50 Knees to Elbows
- 50 Push Press 45#/35#
- 50 Hip Extensions
- 50 Wall Balls 20#/14#
- 50 Burpees
- 50 Double Unders
Competitor
Group Warm up
BENCHMARK WEEK: "Filthy Fifty"
- 50 Box Jumps (24"/20")
- 50 Jumping Pull Ups
- 50 Kettlebell Swings 35#/25#
- 50 Walking Lunges, Total
- 50 Knees to Elbows
- 50 Push Press 45#/35#
- 50 Hip Extensions
- 50 Wall Balls 20#/14#
- 50 Burpees
- 50 Double Unders
Bootcamp
Day 6
Deadlift
- A) work up to a heavy triple in 15 minutes
- B) then back off to a heavy set of 10 for the next set.
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Game Time
Then - 2 Rounds
- 10 Good Mornings or Hip Extensions with 3 second hold
- 100M Run
- 10 Burpees
BENCHMARK WEEK:
"Christine" - 3 Rounds
- 500M Row
- 12 Deadlifts @ Bodyweight
- 21 Box Jumps (20")
Competitor
Game Time
Then - 2 Rounds
- 10 Good Mornings or Hip Extensions with 3 second hold
- 100M Run
- 10 Burpees
BENCHMARK WEEK:
"Christine" - 3 Rounds
- 500M Row
- 12 Deadlifts @ Bodyweight
- 21 Box Jumps (20")
Bootcamp
Day 5
Clean & Jerk:
- 4x3 Clean & jerk from blocks. Work up to a heavy set of 3 but maintain “perfect form.” Your 4 working sets should all be within 90% of the “perform form” set. Set the blocks so the barbell is just above the knees Only perform the jerk after the 3rd rep clean of the set.
- 3x3 pause clean pulls @ 90% or higher. 2 sec pause just below the knee position
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Dynamic Warm Up
Then 2 Rounds w/ empty barbell
- 5 Muscle Clean/Snatch
- 5 Front/Overhead Squats
- 3 Squat Cleans + Jerk/Snatch
- 3 Hang Squat Clean + Jerk/Snatch
Work up to Heavy
- 1 Rep Clean & Jerk or Snatch for the day
BENCHMARK WEEK
"Grace"
- 30 Clean & Jerk (135#/95#)
OR
"Isabel"
REST 3 Minutes
THEN
"Annie"
50-40-30-20-10
- Double Unders
- Abmat Sits up
Competitor
Dynamic Warm Up
Then 2 Rounds w/ empty barbell
- 5 Muscle Clean/Snatch
- 5 Front/Overhead Squats
- 3 Squat Cleans + Jerk/Snatch
- 3 Hang Squat Clean + Jerk/Snatch
Work up to Heavy
- 1 Rep Clean & Jerk or Snatch for the day
BENCHMARK WEEK
"Grace"
- 30 Clean & Jerk (135#/95#)
OR
"Isabel"
REST 3 Minutes
THEN
"Annie"
50-40-30-20-10
- Double Unders
- Abmat Sits up
Bootcamp
Day 4
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Warm-up:
- Shoulder Mobility w/ Bands
Followed by 3 Rounds:
- 5 Ring Rows
- 10 Burpees
- 15 Banded Good Mornings
BENCHMARK WEEK:
"Cindy" - 20 Minute AMRAP
- 5 Pull ups, 10 Push ups
- 15 Air Squats
OR
"Nate" - 20 Minute AMRAP
- 2 Ring Muscle ups
- 4 Handstand Push ups
- 8 Kettlebell Swings (70#/55#)
Competitor
Warm-up:
- Shoulder Mobility w/ Bands
Followed by 3 Rounds:
- 5 Ring Rows
- 10 Burpees
- 15 Banded Good Mornings
BENCHMARK WEEK:
"Cindy"- 20 Minute AMRAP
- 5 Pull ups, 10 Push ups
- 15 Air Squats
OR
"Nate" - 20 Minute AMRAP
- 2 Ring Muscle ups
- 4 Handstand Push ups
- 8 Kettlebell Swings (70#/55#)
Bootcamp
Day 3
Front Squat
- A) work up to a heavy triple in 15 minutes
- B) then back off to a heavy set of 10 for the next set.
Midline/Accessory:
3 rounds not for time:
- 30 sec Hollow holds
- 10 dumbbell lateral raises, you pick weight
- 10 dumbbell 45 degree raises, you pick weight
- 10 dumbbell front raises, you pick weight
Home Workouts
- Class on Monday at 6:30 pm
Fitness
Warm Up - 2 Rounds
- 10 Good Morning/Squats w/ empty barbell
- 10 Kettlebell Swings
- 10 Banded Strict Press
Then
- Partner up 4 Junkyard dogs
BENCHMARK WEEK - CrossFit Total
- 1 Rep Max Back Squat
- 1 Rep Max Shoulder Press
- 1 Rep Max Deadlift
Competitor
Warm Up - 2 Rounds
- 10 Good Morning/Squats w/ empty barbell
- 10 Kettlebell Swings
- 10 Banded Strict Press
Then
- Partner up 4 Junkyard dogs
BENCHMARK WEEK - CrossFit Total
- 1 Rep Max Back Squat
- 1 Rep Max Shoulder Press
- 1 Rep Max Deadlift
Bootcamp
Day 2
Gymnastics:
Beginner (not yet able to perform a pullup):
- 10-8-6-4-2 Supinate grip banded CTB pull ups.
- 3x15 dumbbell rows, you choose weight.
Intermediate (less than 5 UB Bar MUs):
- 10-8-6-4-2 Unbroken Bar MU/sCTBs.
Start each set with as many bar Mus as possible if necessary. If cant complete then go to CTBs without coming off the bar. If unable to do Bar Mus perform as UB CTB.
Advanced (able to perform over 10 UB Bar MUs):
- 10-8-6-4-2 Unbroken Bar MUs
Midline:
- 2x35 Hip Extensions
- 3x12 strict toe to bar
Home Workouts
- Class on Monday's at 6:30 pm
Fitness
Warm Up:
- Row/Jog/Ass Bike - 3 minutes
Then - 2 Rounds w/ empty barbell
- 5 Muscle Snatch
- 10 Lunges/Leg
- 5 Hang Power Snatch
- 10 Air Squats
- 5 Power Snatch
- 10 Sit ups
- 5 Overhead Squats
- 10 Superman
BENCHMARK WEEK - "Jeremy"
21-15-9
- Overhead Squat (95#/65#)
- Burpees
Competitor
Warm Up:
- Row/Jog/Ass Bike - 3 minutes
Then - 2 Rounds w/ empty barbell
- 5 Muscle Snatch
- 10 Lunges/Leg
- 5 Hang Power Snatch
- 10 Air Squats
- 5 Power Snatch
- 10 Sit ups
- 5 Overhead Squats
- 10 Superman
BENCHMARK WEEK - CrossFit Open 16.3
7 Minute AMRAP
- 10 Power Snatch (75#/55#)
- 3 Bar Muscle Ups Ave
Bootcamp
Day 1
Snatch
- 4x3 Snatch from blocks. Work up to a heavy set of 3 but maintain “perfect form.” Your 4 working sets should all be within 90% of the “perform form” set. Set the blocks so the barbell is just above the knees
- 3x3 paused snatch pulls @ 90% or higher. Pause 2 sec at just above the knee position, ensure vertical shins, weight in heels and shoulders still over the bar
Home Workouts
NOTE NEW CLASS TIME - 6:30 PM
FOR TIME
- 1 mile run
- 50 walking lunges
- 50 ab mat sit ups
- 50 burpees
- 800 m row
- 50 burpees
- 50 ab mat sit ups
- 50 walking lunges
- 1 mile run
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm: Krista's Farewell WOD at 11 am
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm: Krista's Farewell WOD at 11 am
Bootcamp
Day Seven
Home Workouts
NEW SCHEDULE STARTING WEEK OF SEPT. 18TH
- Class on Monday at 6:30 pm
Fitness
Warm Up:
- 50' butt kick
- 50' high knees
- 50' side shuffle L
- 50' side shuffle R
- 10 Kip swings
- 50' low skip
- 50' high skip
- 10 spiderman
- 5 double spiderman
- 10 boot strappers
Partner warm up - 2 rounds:
- 10 squat cleans
- 10 pull ups
- Partner 200M Run
Partner Badger - 3 Rounds
- 30 Squat Cleans (95#/65#)
- 30 Pull-ups
- 800M Run
Competitor
Warm Up:
- 50' butt kick
- 50' high knees
- 50' side shuffle L
- 50' side shuffle R
- 10 Kip swings
- 50' low skip
- 50' high skip
- 10 spiderman
- 5 double spiderman
- 10 boot strappers
Partner warm up - 2 rounds:
- 10 squat cleans
- 10 pull ups
- Partner 200M Run
Partner Badger - 3 Rounds
- 30 Squat Cleans (95#/65#)
- 30 Pull-ups
- 800M Run
Bootcamp
Day Six
Back Squat:
- 4-3-2-3-2-1, use heaviest weight for each set.
Home Workouts
NEW SCHEDULE STARTING WEEK OF SEPT.18TH
- Class on Monday at 6:30 pm
Fitness
Group Warm Up - 3 Rounds
- 8 Roll over v-sit
- 8 lying leg cross-over
- 10 toy soldiers
- 10 High knee lunge w/ twist
- 10 RDL w/ empty barbell
3-4 Rounds
- 4 Handstand push ups
- 10 cal row
- 5 Wall Balls
- 5 Deadlift
CF Open 17.4 in Reverse - 13 Minute AMRAP
- 55 Handstand Push ups/Push-ups
- 55 Cal Row
- 55 Wall Balls (20#/14#)
- 55 Deadlift (225#/155#)
Competitor
Group Warm Up - 3 Rounds
- 8 Roll over v-sit
- 8 lying leg cross-over
- 10 toy soldiers
- 10 High knee lunge w/ twist
- 10 RDL w/ empty barbell
3-4 Rounds
- 4 Handstand push ups
- 10 cal row
- 5 Wall Balls
- 5 Deadlift
CF Open 17.4 in Reverse - 13 Minute AMRAP
- 55 Handstand Push ups/Push-ups
- 55 Cal Row
- 55 Wall Balls (20#/14#)
- 55 Deadlift (225#/155#)
Bootcamp
Day Five
Clean & Jerk:
- 4x3 Hang Squat Clean & jerk. Work up to a heavy set of 3 but maintain “perfect form.” Your 4 working sets should all be within 90% of the “perform form” set. Only perform the jerk after the 3rd rep clean of the set.
- 3x3 clean pulls @ 95%
- 3x3 jerk drops, you choose weight.
Home Workouts
NEW SCHEDULE STARTING WEEK OF SEPT.18TH
- Class on Monday at 6:30 pm
Fitness
Group Warm Up - 10 Minute EMOM:
- Odd: Shuttle Run 4 lengths of the big room
- Even: 8 mountain climbers, total, + 5 air squats + 5 PVC pass through
3 Rounds
- 100M Run
- 5 Overhead Squats
"Nancy" - 5 Rounds
- 400M Run
- 15 Overhead Squats (95#/65#)
Competitor
Group Warm Up - 10 Minute EMOM:
- Odd: Shuttle Run 4 lengths of the big room
- Even: 8 mountain climbers, total, + 5 air squats + 5 PVC pass through
3 Rounds
- 100M Run
- 5 Overhead Squats
"Nancy" - 5 Rounds
- 400M Run
- 15 Overhead Squats (95#/65#)
Bootcamp
Day Four
Home Workouts
NEW SCHEDULE STARTING WEEK SEPT. 18th
- Class on Monday at 6:30 pm
Fitness
Warm Up:
- 3 Minutes of either: Jog / Row / Ass. Bike
Then - 3 Rounds with empty barbell
- 5 Deadlift
- 5 Muscle clean
- 5 Front Squat
- 5 Push press
4 Minute EMOM
- 1 Clean Deadlift + 1 Hang Power Clean + 1 Power clean
Strength
- Build to a Heavy 1 Rep Power Clean
8 Minute AMRAP
- 3 Power Cleans (155#/105#)
- 6 pullups
Competitor
Warm Up:
- 3 Minutes of either: Jog / Row / Ass. Bike
Then - 3 Rounds with empty barbell
- 5 Deadlift
- 5 Muscle clean
- 5 Front Squat
- 5 Push press
4 Minute EMOM
- 1 Clean Deadlift + 1 Hang Power Clean + 1 Power clean
Strength
- Build to a Heavy 1 Rep Power Clean
8 Minute AMRAP
- 3 Power Cleans (205#/135#)
- 6 Chest to Bar pullups
Bootcamp
Day Three
Front Squat
- A) work up to a heavy single in 15 minutes
- B) 4min AMRAP of FS @ 75% of A. Try to take barbell from the floor
Midline - 3 rRounds not for time:
- 3x20 Reverse hyper
- 3x45sec banded plank hold
Home Workouts
Fitness
Group Warm Up - 3 Rounds:
- 100m Run
- 200M Row
- 5 burpees
50-40-30-20-10
Competitor
Group Warm Up - 3 Rounds:
- 100m Run
- 200M Row
- 5 burpees
50-40-30-20-10
- Assault Bike Calories
- Burpees
Bootcamp
Day Two
Gymnastics/Midline:
Beginner (not yet able to perform a pullup):
- 3 rounds not for time: 15 hollow to arch swings with rag between feet, 15 banded pullups
Intermediate (able to perform 10 kipping pullups or less):
- 3 rounds not for time: 15 Toe to bar, 15 ring rows (try to elevate feet to level of rings)
Advanced (able to perform over 15 kipping pullups):
- 3 rounds not for time: 15 Toe to bar, 15 strict pullups
Home Workouts
Fitness
Group Warm Up: 2 Rounds of Dynamic Warm-up
9/11 Memorial WOD
- 400M Run
- 11 box jumps (30"/24")
- 11 thrusters (125#/85#) - 125 deaths at The Pentagon
- 11 burpee chest to bar pull ups
- 11 power cleans (175#/125#) - AA Flight #175, south tower
- 11 hand stand push ups
- 11 kettlebell swings (70#/55#)
- 11 toes to bars
- 11 deadlifts (175#/125#) 175# = 77kg = Flight 77
- 11 push jerks (110#/75#) -110 = number of floors in each tower
- 400M Run
Competitor
Group Warm Up: 2 Rounds of Dynamic Warm-up
9/11 Memorial WOD
- 400M Run
- 11 box jumps (30"/24")
- 11 thrusters (125#/85#) - 125 deaths at The Pentagon
- 11 burpee chest to bar pull ups
- 11 power cleans (175#/125#) - AA Flight #175, south tower
- 11 hand stand push ups
- 11 kettlebell swings (70#/55#)
- 11 toes to bars
- 11 deadlifts (175#/125#) 175# = 77kg = Flight 77
- 11 push jerks (110#/75#) -110 = number of floors in each tower
- 400M Run
Bootcamp
Day One
- 4x3 Hang Squat Snatch. Work up to a heavy set of 3 but maintain “perfect form.” Your 4 working sets should all be within 90% of the “perform form” set
- 3x3 Snatch pulls @ 95%
- 3x3 Snatch Balance, you choose weight.
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
Fitness
NO CLASSES - Kettlebell SEMINAR
Competitor
NO CLASSES - KB SEMINAR
Bootcamp
Day Six
Back Squat:
- 20 min to find a heavy single for the day, rest 1 minutes
- 1 set of 10 for max load. Only one attempt at the set of 10
Home Workouts
Fitness
Warm Up
1 Round with PVC, followed by 1 Round with empty Barbell
- 3 Reps Each Postion of Burgner snatch warm-up
- 10 Behind neck push press
- 10 Snatch Balance
Strength:
- Build to a heavy set of 2 Reps Power snatch
10 Minute AMRAP
- 5 Squat snatch (135#/95#)
- 7 Ring push-ups
Competitor
Warm Up
1 Round with PVC, followed by 1 Round with empty Barbell
- 3 Reps Each Postion of Burgner snatch warm-up
- 10 Behind neck push press
- 10 Snatch Balance
Strength:
- Build to a heavy set of 2 Reps Power snatch
10 Minute AMRAP
- 5 Squat snatch (135#/95#)
- 7 Ring push-ups
Bootcamp
Day Five
Clean & Jerk:
- 5x1 Pause Clean & Jerks. 3 sec pause with bar just below the knee & 3 sec pause in dip of jerk
Midline:
- 100 ab mat situps
- 50 hip extensions
Home Workouts
Fitness
Warm Up:
- 50' butt kick
- 50' high knees
- 50' side shuffle L
- 50' side shuffle R
- 50' bunny hop
- 50' low skip
- 50' high skip
- 20 mountain climbers
- 10 spiderman
- 5 double spiderman
- 10 boot strappers
- 10 jumping squats
4 Rounds
Competitor
Warm Up:
- 50' butt kick
- 50' high knees
- 50' side shuffle L
- 50' side shuffle R
- 50' bunny hop
- 50' low skip
- 50' high skip
- 20 mountain climbers
- 10 spiderman
- 5 double spiderman
- 10 boot strappers
- 10 jumping squats
4 Rounds
Bootcamp
Day Four
Gymnastics/Pulling Strength:
Beginner (does not yet have a pull up):
*Every 2 minutes for 10 mins (5 rounds) perform the following:
- 10 lat pulldowns with light band & 2 sec pause, 10-15 Single/Double Unders
Intermediate (able to perform less than 15 kipping pullups):
*Every 2 minutes for 10 mins (5 rounds) perform the following:
- 5-10 CTB pull ups, 15 Double Unders
Advanced (able to perform over 15 kipping pullup):
*Every 2 minutes for 10 mins (5 rounds) perform the following:
- 10 CTB pull ups, 30 Double unders
Home Workouts
Fitness
4 Rounds w/ empty bar
- 7 Deadlift
- 6 Hang power clean
- 5 Push press
- 0:30 Deadbug variation
10 Minute EMOM:
- ODD: 3 Clean grip Deadlift, 3 Hang Power Cleans, 3 Front squats
- EVEN: 3 Back rack push jerks, 3 Front rack push jerks, 3 Front rack split jerks
Heavy Barbell Day
Competitor
4 Rounds w/ empty bar
- 7 Deadlift
- 6 Hang power clean
- 5 Push press
- 0:30 Deadbug variation
10 Minute EMOM:
- ODD: 3 Clean grip Deadlift, 3 Hang Power Cleans, 3 Front squats
- EVEN: 3 Back rack push jerks, 3 Front rack push jerks, 3 Front rack split jerks
Heavy Barbell Day
Bootcamp
Day Three
Pause Front Squat
- 5x3, 3 sec pause at the bottom & 5 sec pause at the top
Midline - 3rounds for time:
- Double KBS overhead carry (55s/35s) 100ft
- 15 double KBS Russian KBS swings (55s/35s)
- Double KBS front rack carry, 100ft
- 15 double KBS Russian KBS swings (55s/35s)
Home Workouts
Fitness
Warm Up - 4 Rounds
- 5 kip swing
- 20 jump rope
- 10 russian Kettlebell swing
- 25' walking lunge
- 25' spiderman lunge
3 rounds
- 10 hanging knee raises
- 10 cal row
- 10 jumping pullups/pullups
3 Rounds
- 20 Toes to bars
- 20 Row Calories
- 20 Pull ups
Competitor
Warm Up - 4 Rounds
- 5 kip swing
- 20 jump rope
- 10 russian Kettlebell swing
- 25' walking lunge
- 25' spiderman lunge
3 rounds
- 10 hanging knee raises
- 10 cal row
- 10 jumping pullups/pullups
3 Rounds
- 20 Toes to bars
- 20 Row Calories
- 20 Pull ups
Bootcamp
Day Two
Snatch
- 5x1 Snatch. No more than 85%
- 3x3 Snatch grip DL, 95%, 100%, 105%
Midline:
- Accumulate 120sec L-sit
- *Back Extensions: 3x15
Home Workouts
Fitness
LABOR DAY - NO CLASSES
- Open Gym from 10 am to 12 pm
Competitor
LABOR DAY - NO CLASSES
- Open Gym from 10 am to 12 pm
Bootcamp
Day One
Gymnastics/Pressing Strength:
Beginner (not yet able to perform a HSPU):
- 15 HSPU negatives (kick to a handstand and lower yourself to an abmat(s) slowly.
Intermediate (able to perform 10 kipping HSPU or less):
- 35 kipping HSPUs for time, every time you break perform 15 DU
Advanced (able to perform over 10 strict HSPU dips):
- 50 strict HSPUs for time, every time you break perform 15 DU
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
- NO CLASSES WEEK of Sept. 4th & Sept. 11th
Fitness
3 Rounds
- 10 Bootstrappers
- 100M Run
- 10 Burpees
- 100M Run
Partner WOD
- 400M Run with Med Ball (20#/14#)
- 100 Med ball Squat cleans (20#/14#)
- 100 Ab mat situps
- 400M Run with Med Ball (20/#14#)
Competitor
3 Rounds
- 10 Bootstrappers
- 100M Run
- 10 Burpees
- 100M Run
Partner WOD
- 400M Run with Med Ball (20#/14#)
- 100 Med ball Squat cleans (20#/14#)
- 100 Ab mat situps
- 400M Run with Med Ball (20/#14#)
Bootcamp
Day Six
Back Squat:
Home Workouts
- NO CLASSES Week of Sept. 4th & 11th
Fitness
Warm-up:
- Deep squat hold 2 minutes
Then perform 3 rounds:
- 10 wall squats
- 5 strict pull-ups
- 7 push-up
- 9 AIr squats
Pre-Wod practice - 3 rounds:
- 7 back squats,
- 7 bar facing burpees
- 7 box jump overs
For time:
- 40 Back Squats (155#/105#)
- 60 Bar Facing Burpees
- 80 Box Jump Overs (24"/20")
Competitor
Warm-up:
- Deep squat hold 2 minutes
Then perform 3 rounds:
- 10 wall squats
- 5 strict pull-ups
- 7 push-up
- 9 AIr squats
Pre-Wod practice - 3 rounds:
- 7 back squats,
- 7 bar facing burpees
- 7 box jump overs
For time:
- 40 Back Squats (155#/105#)
- 60 Bar Facing Burpees
- 80 Box Jump Overs (24"/20")
Bootcamp
Day Five
Clean & Jerk:
- 5x1 Power Clean & Jerks. Use no more than 90% of 1RM C&J for all sets.
Midline:
- 3x30sec banded plank holds
- 3x45sec 70/50lbs sand bag hold
Home Workouts
- NO CLASSES Week of Sept. 4th & 11th