Fitness
7 Minute "Flow"
8 Ring Rows
15 Walking Lunges
10 Russian Kettlebell Swings
20sec Hollow Hold
AMRAP 10
5 Bar Muscle-ups
15 Kettlebell Swings (55/35)
25 Goblet Squats
Midline Cash Out
Competitor
7 Minute "Flow"
8 Ring Rows
15 Walking Lunges
10 Russian Kettlebell Swings
20sec Hollow Hold
AMRAP 10
5 Ring Muscle-ups
15 Kettlebell Swings (70/55)
25 Alt. Pistols
Midline Cash Out
Fitness
7 Min Flow
30m KB Front Rack Carry
30sec Plank
8 Push-ups
100m Run
For Time
10 Strict Press (115/75)
100 Double Unders
10 Push Press (135/95)
100 Double Unders
10 Push Jerks (185/125)
100 Double Unders
Competitor
7 Min Flow
30m KB Front Rack Carry
30sec Plank
8 Push-ups
100m Run
For Time
10 Strict Press (115/75)
100 Double Unders
10 Push Press (135/95)
100 Double Unders
10 Push Jerks (185/125)
100 Double Unders
Fitness
2 Rounds
10 Runners Lunge Hip Circles/leg
10 Kang Squats
20sec Bottom Squat Hold
Back Squat
For Time
2,000m Row
*EMOM including 0:00 perform 5 Burpees
Competitor
2 Rounds
10 Runners Lunge Hip Circles/leg
10 Kang Squats
20sec Bottom Squat Hold
Back Squat
For Time
4,000m Assault Bike
*EMOM including 0:00 perform 5 Burpees
Home Workouts
Warm Up
400m Run
-Then-
2 Rounds:
10 Inch Worms
10 PVC Kang Squats
10 Med Ball Cleans
WOD:
40 Minute AMRAP:
400m Run
20 KB Goblet Squats (55/35#)
100m KB Farmer’s Carry (55/35#)
20 KB Single-Arm KB Shoulder to Overhead (55/35#)*
100m KB Front Rack Carry (55/35#)
20 Russian KB Swings (55/35#)
*10 Each Arm
Fitness
EMOM 9
1st - Waiters Walk
2nd - 12 Russian Kettlebell Swings
3rd - 30sec Plank
AMRAP 8
2 Power Cleans (135/95)
2 Hand Release Push-Ups
*Increase reps by 2 each round
Competitor
EMOM 9
1st - Waiters Walk
2nd - 12 Russian Kettlebell Swings
3rd - 30sec Plank
AMRAP 8
2 Power Cleans (205/145)
2 Strict Handstand Push-ups
*Increase repsy by 2 each round
Fitness
2 Rounds
100m Run
10 Empty Barbell OHS
10 Empty Barbell Thrusters
EMOM 8
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run
16 min Time Cap
Competitor
2 Rounds
100m Run
10 Empty Barbell OHS
10 Empty Barbell Thrusters
EMOM 8
21 Overhead Squats (115/80)
200 Meter Run
21 Thrusters (115/80)
200 Meter Run
15 Overhead Squats (115/80)
200 Meter Run
15 Thrusters (115/80)
200 Meter Run
9 Overhead Squats (115/80)
200 Meter Run
9 Thrusters (115/80)
200 Meter Run
16 min Time Cap
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Lunge with Trunk Twist
5 Burpee Broad Jumps
5 Inch Worms
WOD:
For Time:
1 Mile Run
20 Walking Lunges
20 Burpees
20 GHD Situps
20 Air Squats
800m Run
15 Walking Lunges
15 Burpees
15 GHD Situps
15 Air Squats
800m Run
20 Walking Lunges
20 Burpees
20 GHD Situps
20 Air Squats
1 Mile 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
Fitness
NO CLASSES
3rd Annual PUSH511 Summer Games starting at 9 am
- Post comp social with Food Truck
Competitor
NO CLASSES
3rd Annual PUSH511 Summer Games starting at 9 am
- Post comp social with Food Truck
Fitness
20 Behind the neck snatch grip push press
20 Hang Muscle Snatch
20 Overhead Squats
*All with empty barbell
Snatch
For Time:
100 Wall Balls (20/14)
*EMOM starting at 0:00 perform 8 Alt. DB Snatch (50#/35#)
11 min Time Cap
Competitor
20 Behind the neck snatch grip push press
20 Hang Muscle Snatch
20 Overhead Squats
*All with empty barbell
Snatch
For Time:
100 Wall Balls (20/14)
*EMOM starting at 0:00 perform 8 Alt DB Snatch (70#/50#)
11 min Time Cap
Fitness
3 Rounds
5 Slow Tempo Push-ups
30sec Plank Hold
20 Air Squats
5 Rounds for time
5 Right Arm DB Shoulder to Overhead (50/35)
5 Left Arm DB Shoulder to Overhead
25 Abmat Sit-ups
15/12 Calorie Row
12 min Time Cap
Competitor
3 Rounds
5 Slow Tempo Push-ups
30sec Plank Hold
20 Air Squats
5 Rounds for time
5 Right Arm DB Shoulder to Overhead (70/50)
5 Left Arm DB Shoulder to Overhead
25 GHD Sit-ups
15/10 Calorie Bike
Fitness
2 Rounds
10 Runners Lunge Hip Circles/leg
10 Kang Squats
20sec Bottom Squat Hold
EMOM 8
21-15-9-15-21
Thrusters (75/55)
*200m Run after each set of thrusters
12 min Time Cap
Competitor
2 Rounds
10 Runners Lunge Hip Circles/leg
10 Kang Squats
20sec Bottom Squat Hold
EMOM 8
21-15-9-15-21
Thrusters (75/55)
*200m Run after each set of thrusters
12 min Time Cap
Home Workouts
Warm Up:
500m Row
-Then-
2 Rounds of ‘Cindy’
WOD: (In teams of 3)
7 Minute AMRAP:
60 Air Squats
60 Med Ball Cleans
Max Reps Wall Balls
-2 Minute Rest-
7 Minute AMRAP:
60 Push Ups
60 Hand Release Push Ups
Max Reps Handstand Push Ups
-2 Minute Rest-
7 Minute AMRAP:
60 Ring Rows
60 Pull Ups
Max Reps Chest-to-Bar Pull Ups
-2 Minutes Rest-
7 Minute AMRAP:
60 Dumbbell Front Squats (35/25#)
60 Dumbbell Hang Clean and Jerk (35/25#)
Max Reps Dumbbell Thrusters (35/25#)
-2 Minutes Rest-
7 Minute AMRAP:
Max Cal Row
*One Partner works at a time
**One Partner must be holding plank throughout each AMRAP
Fitness
EMOM 9
1st - 12 russian Kettlebell Swings
2nd - 30sec Plank
3rd - 100m Run
AMRAP 15
2 Power Cleans (155/105)
4 Burpees over Barbell
50 Double Unders
Competitor
EMOM 9
1st - 12 russian Kettlebell Swings
2nd - 30sec Plank
3rd - 100m Run
AMRAP 15
2 Power Cleans (225/155)
4 Burpees over Barbell
50 Double Unders
Fitness
2 Rounds
10 Banded Good Mornings
10 Ring Rows
60' Duck Walk
EMOM 10
1st - 8 Alt Pistols
2nd - 8 Toes To Bar
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead lunges, left arm
10 kipping L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead lunges, right arm
10 kipping L pull-ups
Men: 35# dumbbell
Women: 25# dumbbell
16 min Time Cap
Competitor
2 Rounds
10 Banded Good Mornings
10 Ring Rows
60' Duck Walk
EMOM 10
1st - 8 Alt Pistols
2nd - 8 Toes To Bar
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
Men: 50# dumbbell
Women: 35# dumbbell
16 minute Time Cap
Home Workouts
Warm Up:
3 Minute Row
-then-
200m Run
5 Burpee Broad Jumps
5 Inch Worms
5 Kang Squats
WOD: “I Go-You Go”
For Time (With Partner):
12 Rounds (Each):
200m Run
250m Row*
*Partner 2 holds plank while partner 1 Rows
**Partner 1 completes Run and Row, then partner 2 goes
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
Fitness
200m Run
Then
2 Rounds
Wall Calf Stretch
14 Alt. Lunges
10 Plate Thrusters
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
1,200m Run
22 minute Time Cap
Competitor
200m Run
Then
2 Rounds
Wall Calf Stretch
14 Alt. Lunges
10 Plate Thrusters
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
50/35 Calorie Bike
22 minute Time Cap
Fitness
2 Rounds
10 Banded Good Mornings
5 Slow Tempo Ring Rows
5 Push-ups
10 Alt. Lunges
EMOM 8
1st - 8-10 Toes To Bar
2nd - 4 Muslce-ups
AMRAP 15
20 Alt Dumbbell Snatch (35/25)
20 Burpees Over Dumbbell
20 Dumbbell Goblet Squats
10 Right Arm DB Overhead Lunge
10 Left Arm DB Overhead Lunge
Competitor
2 Rounds
10 Banded Good Mornings
5 Slow Tempo Ring Rows
5 Push-ups
10 Alt. Lunges
EMOM 8
1st - 8-10 Toes To Bar
2nd - 4 Muslce-ups
AMRAP 15
20 Alt Dumbbell Snatch (50/35)
20 Burpees Over Dumbbell
20 Alt Weighted Pistols
10 Right Arm DB Overhead Squat
10 Left Arm DB Overhead Squat
Fitness
500m Row
Then
3 Rounds
8 Barbell Good Mornings
8 Ring Rows
Deadlift
Competitor
500m Row
Then
3 Rounds
8 Barbell Good Mornings
8 Ring Rows
Deadlift
Fitness
EMOM 9
1st - 10 Barbell Press
2nd - 20 Double Unders
3rd - 20sec Hollow Hold
4 Rounds
15 Thrusters (95/65)
10 Box Jumps (24/20)
200M Run
2 minute Rest
Competitor
EMOM 9
1st - 10 Barbell Press
2nd - 20 Double Unders
3rd - 20sec Hollow Hold
4 Rounds
15 Thrusters (115/75)
10 Box Jumps (30/24)
200M Run
2 minute Rest
Home Workouts
Warm Up
400m Run
-Then-
2 Rounds:
10 Inch Worms
10 PVC Kang Squats
10 Med Ball Cleans
WOD:
35 Minute AMRAP:
400m Run
-then-
3 Rounds:
5 Push-ups
10 Wall Balls (20/14#)
15 Abmat Situps
*Each round has one 400m Run, and three rounds of Push-ups, Wall Balls, and Abmat Situps
Fitness
2 Rounds
10 Runners Lunge Hip Circles/leg
10 Kang Squats
20sec Bottom Squat Hold
EMOM 8
2 Back Squat @ 85%
AMRAP 8
10 Push-ups
4 Squat Cleans (155/105)
Competitor
2 Rounds
10 Runners Lunge Hip Circles/leg
10 Kang Squats
20sec Bottom Squat Hold
EMOM 8
2 Back Squat @ 85%
AMRAP 8
10 Handstand Push-ups
4 Squat cleans (205/145)
Fitness
EMOM 12
1st - 100m Run
2nd - 30 ft. Handstand Walk
3rd - 30sec Max Double Unders
5 rounds for time of:
25 Ab-mat Sit-ups
10 Strict Pull-ups
18 minute Time Cap
Competitor
EMOM 12
1st - 100m Run
2nd - 30 ft. Handstand Walk
3rd - 30sec Max Double Unders
5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope
18 minute Time Cap
Home Workouts
Warm Up:
2 Rounds:
200m Run
5 Burpee Broad Jumps
5 DB Hang Cleans
5 DB Strict Press
WOD:
For Time (With Partner):
100 Dumbbell Deadlifts (35/25#)
80 Dumbbell Hang Power Cleans (35/25#)
60 Dumbbell Front Squats (35/25#)
40 Dumbbell Shoulder to Overhead (35/25#)
20 Dumbbell Thrusters (35/25#)
*EMOM Starting at ‘3-2-1-Go!’: 5 Burpees
**One partner working at a time on reps, both partners must do 5 Burpees EMOM
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
Fitness
2 Rounds
250m Row
10 Ring Rows
30sec Plank Shoulder Taps
200m Run
For Time:
1000m Row
20 Pull-ups
30 Toes To Bar
40 Thrusters (45/35)
30 Toes To Bar
20 Pull-ups
800m Run
Competitor
2 Rounds
250m Row
10 Ring Rows
30sec Plank Shoulder Taps
200m Run
For Time:
1000m Row
20 Chest to Bar Pull-ups
30 Toes To Bar
40 Thrusters (75/55)
30 Toes To Bar
20 Chest-to-bar Pull-ups
800m Run
Fitness
2 Rounds
300m Run
8 Box Jumps
8 Burpees
AMRAP 12
250m Row
12 Kettlebell Swings (55/35)
12 Box Jumps (24/20)
Competitor
2 Rounds
300m Run
8 Box Jumps
8 Burpees
AMRAP 12
10 Calorie Bike
12 Kettlebell Swings (70/55)
12 Box Jump Overs (24/20)
Fitness
2 Rounds
10 Runners Lunge Hip Circles/leg
10 Kang Squats
20sec Bottom Squat Hold
EMOM 8
5 Rounds
5 Deadlifts (205/145)
10 Bar Facing Burpees
35 Double Unders
2min Rest
Competitor
2 Rounds
10 Runners Lunge Hip Circles/leg
10 Kang Squats
20sec Bottom Squat Hold
EMOM 8
5 Rounds
5 Deadlifts (315/225)
10 Bar Facing Burpees
50 Double Unders
2min Rest
Fitness
2 Rounds
1min bike/row/run
10 Ring Rows
10 Push-ups
EMOM 8
- 2 Power Cleans + 1 Front Squat
10 Rounds
2 Squat Cleans (155/105)
3 Bar Muscle-ups
15 min Time Cap
Competitor
2 Rounds
1min bike/row/run
10 Ring Rows
10 Push-ups
EMOM 8
- 2 Power Cleans + 1 Front Squat
10 Rounds
2 Squat Cleans (205/145)
3 Ring Muscle-ups
15min Time Cap
Home Workouts
Warm Up
400m Run
-Then-
2 Rounds:
5 Burpee Broad Jumps
10 Inch Worms
10 PVC Kang Squats
WOD:
1 Mile Run
100m Sled Drag (90/65#)
15/11 Assault Bike Calories
800m Run
100m Sled Drag
20/14 Assault Bike Calories
400m Run
100m Sled Drag
25/18 Assault Bike Calories
200m Run
100m Sled Drag
30/22 Assault Bike Calories
100m Run
100m Sled Drag
35/27 Assault Bike Calories
*Sub Row for Assault Bike if needed
**40 Minute Time Cap
Fitness
Running Drills:
High Knee
Butt Kicks
Karaoke
Power Jumps
400m Jog
For Time:
600m Run
2min Rest
200m Run
1min Rest
400m Run
2min Rest
200m Run
1min Rest
200m Run
Competitor
Running Drills:
High Knee
Butt Kicks
Karaoke
Power Jumps
400m Jog
For Time:
800m Run
2min Rest
200m Run
1min Rest
600m Run
2min Rest
200m Run
1min Rest
400m Run
Fitness
3 Rounds
10 PVC Passthroughs
100m Run
10 Air Squats
EMOM 8
- Hang Squat Snatch + OHS + Squat Snatch
7 AMRAP:
25 double-unders
10 overhead squats (115#/75)
Competitor
3 Rounds
10 PVC Passthroughs
100m Run
10 Air Squats
EMOM 8
- Hang Squat Snatch + OHS + Squat Snatch
7 AMRAP
50 double-unders
10 overhead squats (135#/95#)
Home Workouts
Warm Up:
500m Row
-then-
2 Rounds:
5 Burpee Broad Jumps
10 Lunge with Trunk Twist
10 Lunge and Reach
WOD: “Annie” and “Jerry”
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups
3 Minute Rest
“Jerry”
1 Mile Run
2000m Row
1 Mile Run
Fitness
- Yoga at 9 am
- Open Gym 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym 10 am to 12 pm
Fitness
2 Rounds
200m Run
5 Burpees
10 Air Squats
10 Ring Rows
3 Rounds
10 Bar Muscle-ups
20 Alt. Dumbbell Snatches (35/25)
30 Air Squats
40 Wall Balls (20/14)
50 Double Unders
Competitor
2 Rounds
200m Run
5 Burpees
10 Air Squats
10 Ring Rows
3 Rounds
10 Muscle-ups
20 Alt. Dumbbell Snatches (50/35)
30 Alt. Pistols
40 Wall Balls (20/14)
50 Double Unders
Fitness
2 Rounds
10 Alt. DB Snatch
20 Air Squats
10 Arm Circles front then back
EMOM 8
AMRAP 10
10 Pull-ups
7 Push-ups
4 Power Snatches (155/105)
Competitor
2 Rounds
10 Alt. DB Snatch
20 Air Squats
10 Arm Circles front then back
EMOM 8
AMRAP 10
10 Chest to bar Pull-ups
7 Ring Dips
4 Squat Snatches (185/125)
Fitness
3 Rounds
200m Run
10 Alt. Runners Lunge
12min Row For Distance
Then
3 x 100m Row Sprint
2 x 200m Row Sprint
1 x 300m Row Sprint
Rest as needed between sprints
Competitor
3 Rounds
200m Run
10 Alt. Runners Lunge
12min Row For Distance
Then
3 x 100m Row Sprint
2 x 200m Row Sprint
1 x 300m Row Sprint
Rest as needed between sprints
Fitness
2 Rounds
10 Russian Kettlebell Swings
60 ft. Waiters Walk each arm
35 Double Unders
5 Rounds for time:
5 Power Cleans (155/105)
5 Handstand Push-ups
200m Run
15 minute time cap
Competitor
2 Rounds
10 Russian Kettlebell Swings
60 ft. Waiters Walk each arm
35 Double Unders
5 Rounds for time:
5 Power Cleans (225/155)
5 Strict Handstand Push-ups
200m Run
15 minute time cap
Home Workouts
Warm Up:
4 Minutes on Assault Bike or Rower
-Then-
10 PVC Kang Squats
10 Med Ball Cleans
5 Inch Worms
WOD:
40 Min EMOM (4 Rounds)
- 45 Second Plank
- 8 Alternating Dumbbell Curls (Pick weight)
- 25 Double Unders
- 12 Medicine Ball Cleans (20/14#)
- Max Calorie Assault Bike
- 30 Second Hollow Hold
- 8 Dumbbell Strict Press (Pick weight)
- 25 Double Unders
- 12 Wall Balls (20/14#)
- Max Calorie Row
*Score is Calories on Row/Assault Bike