Weekly Workouts July 16-22nd

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boot camp fort collins

Weekly Workouts July 16-22nd

boot camp fort collins

Monday

Tama

For time:
Single Arm Barbell Farmers Carry, 45/35 lbs, 800 m
31 Toes-to-bars
31 Push-ups
31 Front Squats, 95/65 lbs
Single Arm Barbell Farmers Carry, 95/65 lbs, 400 m
31 Toes-to-bars
31 Push-ups
31 Hang Power Cleans, 135/95 lbs
Single Arm Barbell Farmers Carry, 135/95 lbs, 200 m

*Switch arms as needed

boot camp fort collins
Tuesday

Power Snatch 3-3-3-3-3, using heaviest weight per set
Snatch Balance 2-2-2-2-2, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set

boot camp fort collins
Wednesday

2 rounds for max reps of:

Shoulder Press, 135/95 lbs, 2 mins
Rest 1 min
Front Squat, 225/155 lbs, 2 mins
Rest 1 min
Deadlift, 315/225 lbs, 2 mins
Rest 1 min

boot camp fort collins
Thursday

Complete as many rounds as possible in 10 mins of:
10 Pull-ups
10 Sumo Deadlift High-pulls, 95/65 lbs

Yoga@7:15pm

boot camp fort collins

Friday

Bench Press 3x5 at 85% 1RM
-then-
“Game Day”

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Boot camp 9am-2pm

boot camp fort collins

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member of the month

Connor – July’s Member of the Month

Congrats to Conner Salem for being July’s Member of the Month!

member of the month

Hard to find any photos of this stud with a shirt on…your welcome ladies 😉

When Conner first started at the gym, he expressed that he wanted to train to become a Navy Seal. I looked him, the much scrawnier version of Connor that most gym members wouldn’t recognize now, and knew there was plenty of work to be done. At the time he couldn’t really do even a single correct pull-up, and his pushups were weak, lots of sagging in the middle and partial reps at best.

We laid out a plan.

Not only did Connor begin to do each days CrossFit workout but he did the extra work we talked about. He was running in the mornings before work, would do the CrossFit workout for the day, then do a series of pull-up and pushups, and would swim on top of that multiple times a week.

member of the month

Conner also has a big heart. He would be the first to help out other members at the gym, or offer encouragement. Anytime someone in the gym wanted to do extra pull-up/pushup work he would help them get through it, whether he had already done his extra work or not!

Now Connor can rip off a set of 25 strict pull-ups and has fantastic pushup form in the range of 75-80 reps! He’s gained around 15lbs of muscle and is signing with the Navy, ship out date TBD.

member of the month

Since we don’t know exactly when he’s getting out of here, make sure to congratulate him the next time you see him and enjoy a workout with him. I’m sure if you ask he will do an extra set of pull-ups with you before he goes 😉

I can’t wait to hear about the future training and all the awesome stuff he’s going to go do.

Connor came into the gym disciplined and mentally tough, he trained his tail off, and now I have no doubt that he’s got the physical ability to help him crush each test that he’s about to face.

 

#wintheweek

#movemorelivemore

#dedication

 

 


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boot camp fort collins

Weekly Workouts July 2-8th

boot camp fort collins
Monday

Bench Press 5-5-5-5-5
-then-
Each for time: 
Bike: 4x 1 mi

boot camp fort collins

Tuesday

CrossFit Games Open 18.4

For time:
21 Deadlifts, 225/155 lbs
21 Handstand Push-ups
15 Deadlifts, 225/155 lbs
15 Handstand Push-ups
9 Deadlifts, 225/155 lbs
9 Handstand Push-ups
21 Deadlifts, 315/205 lbs
50-ft Handstand Walks
15 Deadlifts, 315/205 lbs
50-ft Handstand Walks
9 Deadlifts, 315/205 lbs
50-ft Handstand Walks

Time cap: 9 min.

boot camp fort collins

Wednesday

15-12-9-6-3 reps, for time of:
Dumbbell Hang Clean & Jerk, 50/35 lbs
Weighted Pull-up, 50/35 lbs

Use one of the dumbbells for your weighted pull-ups.

TEAM OPTION
Partner A) AMRAP weighted pull-ups
Partner B) Dumbbell Hang Clean & Jerk

*Switch when each person completes 15-12-9-6-3 hang clean & jerks
*Score is team combined AMRAP score

boot camp fort collins

Thursday

Hansen
5 rounds for time of:
30 Kettlebell Swings, 70 lbs
30 Burpees
30 GHD Sit-ups

Yoga @7:15pm

boot camp fort collins

Friday

Bench Press 5x10 at 60% 1RM
-then-
Complete as many rounds as possible in 7 mins of:
15 Row Calories
15 Push-ups

boot camp fort collins

Saturday

Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Boot camp 9am-2pm

boot camp fort collins

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CrossFit

Weekly Workouts June 18-24th

CrossFit  CrossFit

Monday

CrossFit
10 rounds for time of:
1 Power Snatch, 185/125 lbs
3 Overhead Squats, 185/125 lbs

CrossFit  CrossFit

Tuesday

CrossFit
For time:
Row, 2000 m
100 Wall Balls, 20/14 lbs
20 Muscle-ups

CrossFit  CrossFit

Wednesday

CrossFit
Double Helen
3 rounds for time of:
Run, 800 m
42 Kettlebell Swings, 1.5/1 pood
24 Pull-ups

TEAM OPTION
As a team complete 6 rounds for time:
42 KB swings
24 pullups

*While one partner works, the other runs 400m
*Rotate after the partner running 400m gets back, pick up where they left off

CrossFit  CrossFit

Thursday

CrossFit
CrossFit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 50/35 lbs Bar Facing Burpee

-then-

CrossFit Games Open 18.2A
1-rep-max clean

Yoga@7:15pm

CrossFit  CrossFit

Friday

CrossFit
Bench Press 4x5 at 80% 1RM

-then-

Back Squat 1-1-1-1-1-1-1
*Use the heaviest weight you can for each set.

CrossFit  CrossFit

Saturday
Team Workouts
Fundamentals 11am-12:15pm

CrossFit  CrossFit

Sunday
Boot camp 9am-2pm

CrossFit  CrossFit

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CrossFit

Weekly Workouts June 11-17th

CrossFit  CrossFit

Monday

CrossFit
5 rounds, 3 mins each of:
10 Front Squats, 185/125 lbs
10 Box Jumps, 36/30 in
Max reps in time remaining, Row Calories

*Rest 3 mins between rounds.

CrossFit  CrossFit

Tuesday

CrossFit
CrossFit Open 18.1
Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks, 50/35 lbs
14/12 Row Calories

CrossFit  CrossFit

Wednesday

CrossFit
“Havana”
Complete as many rounds as possible in 25 mins of:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs

TEAM OPTION
Team “Hanana”
25min Team AMRAP
Partner A) Assault Bike 35/25 cal then rotate
Partner B) Works through:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs

*When partner A hits the Cals designated, rotate where partner B left off
*Score is team AMRAP score

CrossFit  CrossFit

Thursday

CrossFit
21-18-15-12-9-6-3 reps, for time of:
Handstand Push-up
L-Sit Pull-Up

Yoga @7:15pm

CrossFit  CrossFit

Friday

CrossFit
Bench Press 4x8 at 75% 1RM
-then-
Complete as many rounds as possible in 7 mins of:
10 Sumo Deadlift High-pulls, 135/95 lbs
10 Push Press, 135/95 lbs

CrossFit  CrossFit

Saturday
Team Workouts
Fundamentals 11am-12:15pm

CrossFit  CrossFit

Sunday
Boot camp 9am-2pm

CrossFit  CrossFit

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bootcamp

Weekly Workouts June 4-10th

bootcamp

Monday

CrossFit
Bench Press 5x10 at 60%
-then-
Each for time: Run:
8x 400 m
Rest 1:30 between efforts.

bootcamp

Tuesday

CrossFit
3 rounds for time of:
Run, 800 m
25 Toes-to-bars
25 Deadlifts, 225/155 lbs

bootcamp

Wednesday

CrossFit
TEAM WORKOUTS

bootcamp

Thursday

CrossFit
Row 5000m for time
Or
10min As many calories as possible:
Assault bike
Or
Run 3mi for time

Yoga@7:15pm

bootcamp

Friday

CrossFit
Complete as many rounds as possible in 20 mins of:
5 Snatches, 95/65 lbs
3 Muscle-ups

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

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bootcamp

Weekly Workouts May 28-June 3rd

bootcamp

Monday

CrossFit
Bench Press 5x3 at 80% - ON YOUR OWN TIME (OPEN GYM)
-then-
TEAM MURPH

***ONLY TWO CLASSES TODAY 9AM AND 10AM***

bootcamp

Tuesday

CrossFit
Front Squat 10-10-10-10-10
Use the heaviest weight you can for each set.

bootcamp

Wednesday

CrossFit
TEAM WORKOUT

bootcamp

Thursday

CrossFit
Kelly
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Yoga@7:15pm

bootcamp
Friday

CrossFit

For time:
5 Rope Climbs, 15 ft
5 Clean & Jerks, 145/115 lbs
4 Rope Climbs, 15 ft
4 Clean & Jerks, 165/125 lbs
3 Rope Climbs, 15 ft
3 Clean & Jerks, 185/135 lbs
2 Rope Climbs, 15 ft
2 Clean & Jerks, 205/145 lbs
1 Rope Climb, 15 ft
1 Clean & Jerk, 225/155 lbs

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

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bootcamp

Weekly Workouts May 21-27th

bootcamp

Monday

CrossFit
Bench press
5x5 @ 75%
-then-
Complete as many rounds as possible in 5 minutes of:
 3 deadlifts
 7 push presses
Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press

bootcamp

Tuesday

CrossFit
“T”
 5 rounds for time of:
 100-meter sprint
 10 squat clean thrusters
 15 kettlebell swings
 100-meter sprint
Rest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

bootcamp

Wednesday

CrossFit
TEAM DAY

bootcamp

Thursday

CrossFit
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

Yoga @7:15pm

bootcamp
Friday

CrossFit
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Men: 60-lb. dumbbell
Women: 40-lb. dumbbell

bootcamp

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp

Sunday
Boot Camp 9am-2pm

bootcamp

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bootcamp in fort collins

Weekly Workouts May 7-13th

bootcamp in fort collins

Monday

CrossFit
Bench Press 5x10 at 60%
-then-
Deficit Deadlift 3-3-3-3-3
*Deficit height based on individual mechanics

CrossFit Cardio Session 1
For time:
Row 10km

CrossFit Cardio Session 2
CrossFit Open 12.1
7min AMRAP:
Burpees
*Touch an object 6in over max fingertip reach every rep

CrossFit Cardio Session 3
“J.T.”
21-15-9 reps, for time of: 
Handstand Push Up
Ring Dip
Push-up

bootcamp in fort collins

Tuesday

CrossFit
12-9-6 reps, for time of:
Hang Squat Clean, 165/115 lbs
Burpee Bar Muscle Up

bootcamp in fort collins

Wednesday

CrossFit
2 rounds for time of:
Run, 1 mi
100 Sit-ups

bootcamp in fort collins
Thursday

CrossFit
Back Squat 3-3-3-3-3

Yoga@7:15pm

bootcamp in fort collins

Friday

CrossFit
Complete as many rounds as possible in 20 mins of:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Alternating Pistols
*After every 3 rounds, Run 400 m

bootcamp in fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp in fort collins

Sunday
Rowing Club 9am

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bootcamp in fort collins

Weekly Workouts April 30- May 6th

bootcamp in fort collins

Monday

CrossFit
Bench press
5x3 @ 75%
-then-
“18.Zero”
21-15-9 reps, for time of: One Arm Alternating Dumbbell Snatch, 50/35 lbs
Burpee Over Dumbbell

CrossFit Cardio Session 1
For time:
Row 500m

CrossFit Cardio Session 2
For time:
Row 1000m

CrossFit Cardio Session 3
For time:
Row 5km

bootcamp in fort collins

Tuesday

CrossFit
For time:
10 Muscle-ups
25 Thrusters, 75/55 lbs
Row, 1000 m
25 Thrusters, 75/55 lbs
10 Muscle-ups

bootcamp in fort collins

Wednesday

CrossFit
Eva
5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 70/53lbs
30 Pull-ups

bootcamp in fort collins

Thursday

CrossFit
21-15-9 reps, for time of:
Push Press, 135/95 lbs
Power Clean, 135/95 lbs

Yoga @7:15pm

bootcamp in fort collins

Friday

CrossFit
3 rounds for time of:
21 Row Calories
12 Handstand Push-ups
3 Rope Climbs, 15 ft

bootcamp in fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

bootcamp in fort collins

Sunday
Rowing Club 9am