FLEX and S&C

CF

Monday November 12

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ 10 goblet squats + :30 jumping jacks + 10m duck walk + 10m walk on toes]

+

Every :60 for 10:00

1st- 3 back squats, moderate

2nd- 5-6 bent over dumbbell rows, tough, 20x1 tempo

+

For time:

50 row calories

40 alternating reverse goblet lunges

30 sit ups

20 toes to bar

+

3 sets not for time:

:30 sorensen hold

40m uneven carry (1-arm DB overhead, 1-arm farmers)


Tuesday November 13

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20m penguin walk + 10-15 light banded good mornings + 10m broad jumps]

+

For 12:00

1st: 1 power clean + 1 hang power clean, build so last set is tough

2nd: :30 double under practice

3rd: :30 plank

+

6:00 for total reps:

2 rounds of 15 power cleans, 65/95 + 20 burpees

Max bike calories in the remaining time

3:00 rest

6:00 for total reps:

2 rounds of 15 DB shoulder to overhead + 20 box jumps

Max ski calories in the remaining time

+

2-3 sets not for time:

:15/side star plank

10-15 light banded pull downs





Wednesday November 14

10:00 warm up

row/bike/ski@easy pace

2 rounds of [10 weighted alternating side lunges + :30 plank + :30 jumping alternating lunges]

+

Every :90 for 4 sets:

1st: 6 alternating front rack lunges, moderate/tough

2nd: :30 strict toes to bar or strict knees to elbows

+

AMRAP in 10:00

60 double unders or 120 single unders

21 dumbbell squats

15 hand-release push ups

9 pull ups

+

2-3 sets not for time:

16-20 russian twists

:30 DB overhead hold


Thursday November 15

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ 5 inchworms w/push up + :20 hang from bar + 20m bear crawl + 20m straight leg kick]

+

Every :60 for 15:00

1st: :30 row/bike/ski@moderate effort

2nd: :30 devils press

3rd: :30 dumbbell step overs

+

AMRAP in 8:00

3 wall walks

12 deadlifts, no higher than 125/185

300m row

+

3 sets not for time:

:30 flutter kick

10 t-spine stretch






Friday November 16

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 air squats + 8/side 1-arm dumbbell row + 10 hand-release push ups]

+

Every 2:00 for 5 sets:

3 front squats, moderate

:15 hanging knee tuck

+

4 sets for total reps:

:60 DB manmakers

:60 strict pull ups, use band if necessary

:60 row/bike/ski calories

:60 rest

+

Not for time:

Accumulate 50 hollow rocks


FLEX

Monday November 12

10:00 warm up

row/bike/ski@ easy pace

2 rounds of [10 goblet squats + :30 jumping jacks + 10 m ducks

walk + 10 m walk on toes]

+

Every :60 for 10:00

1: 12 Jumping squtas

2: 8/side single arm bent over db row

+

For time

50 Caloire row

40 Alternating Reverse goblet lunges

30 sit ups

20 toes to bar

+

3 sets not for time

:30 superman

:30 L hang or L sit

Tuesday November 13

10:00 warm up

row/bike/ski@ easy pace

2 rounds of [20m penguin walk + 10-15 light banded good

mornings + 10m broad jumps]

+

EMOM for 12 minutes

1: 10 Db hang clean and jerk

2: :30 jump rope

2: :30 plank

+

6:00 for total reps:

2 rounds 15 db cleans+ 15 db squats + 20 burpees

Max bike calories in the remaining time

3:00 rest

6:00 for total reps:

2 rounds of 15 DB shoulder to overhead + 20 box jumps

Max ski calories in the remaining time

+

2-3 sets not for time

:15/ side plank

10-15 light banded pull downs

Wednesday November 14

10:00 warm up

row/bike/ski@easy pace

2 rounds of [10 weighted alternating side lunges + :30 plank +

:30 jumping alternating lunges]

+

Emom for 12 minutes

1: 6/side 1 arm overhead db lunges

2: :30 mountain climbers

+

AMRAP in 10:00

60 double unders or 120 single unders

21 dumbbell squats

15 hand-release push ups

9 pull ups

+

2-3 sets not for time

20 russian twist

:30 DB overhead hold

Thursday November 15

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ 5 inchworms w/push up + :20 hang from bar +

20m bear crawl + 20m straight leg kick]

+

Every :60 for 15:00

1st: :30 row/bike/ski@moderate effort

2nd: :30 devils press

3rd: :30 dumbbell step overs

+

AMRAP in 8:00

3 wall walks or 12 HRPU

12 kb deadlift

300m row

+

3 sets not for time:

:30 flutter kick

10 t-spine stretch

:30 toe touches

Friday November 16

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 air squats + 8/side 1-arm dumbbell row + 10

hand-release push ups]

+

10 min amrap

10 zombie squats with pvc pipe (arms straight out in front with

pvc across shoulders, squat and keep hands above pvc]

20 step up with db press ( db start at shoulder, step on box and

press db oh locking out at the top)

+

4 sets for total reps:

:60 DB manmakers

:60 strict pull ups, use band if necessary

:60 row/bike/ski calories

:60 rest

+

:20 hollow hold

10 reverse crunches

10 v ups

Flex and S&C 11/5

Monday November 5

10:00 warm up

row/run/bike @easy pace

2 rounds of [ :30 air squats + 10 hand-release push ups + 10-15 light banded good mornings]

+

Every :60 for 10:00

1st: 4 back squats, light/moderate

2nd: 6-8 bent over dumbbell rows, 20x1 tempo

+

AMRAP in 12:00

400m run

12 thrusters, up to 65/95

12 pull ups

+

2-3 sets not for time:

20 spider planks

10 light banded pull downs

20 plank march


Tuesday November 6

10:00 warm up

row/run/bike@easy pace

2 rounds [ :30 jumping jacks + 20m crab walk + 10 sit ups]

+

A. Power clean, 10x2 touch and go, begin a set every :60

+

Every :60 for 16:00

Minutes 1-4: 5/side 1-arm dumbbell hang clean and jerks

Minutes 5-8: 8-10 alternating dumbbell snatches

Minutes 9-12: 8 burpees over the dumbbell

Minutes 12-16: 12-15 weighted sit ups

+

2-3 sets not for time:

40m heavy farmers carry

:45 plank


Wednesday November 7

10:00 warm up

row/run/bike@easy pace

2 rounds [20m alternating lunges + 15 light band pull aparts + 8 T-spine stretch]

+

Every :90 for 12:00

1st: 8 alternating front rack lunges

2nd: :30 strict pull ups, use band if necessary

+

For time:

30-20-10

Back squats from the floor, 65/95

Hand-release push ups

+

3 rounds:

:30 hollow rocks

:30 rest

:30 elevator planks

:30 rest


Thursday November 8

10:00 warm up

row/run/bike@easy pace

2 rounds [10 banded around the worlds + 10m inchworm + 10m bear crawl + :30 mountain climbers]

+

Every :60 for 12:00

1st: :30 1-arm kettlebell swings

2nd: :30 toes to bar

3rd: :30 row/bike/ski at moderate effort

+

4 sets for total rounds, pick up where you left off

3:00 AMRAP

100 single unders

12 v-ups

8 devils press

:60 rest

+

3 sets not for time:

10 shoulder taps

:15/side plank


Friday November 9

10:00 warm up

row/run/bike@easy pace

2 rounds [ 10 jumping squats + 20m penguin walk + 20m high knees + 20m butt kicks]

+

Every 3:00 for 12:00

4 front squats, moderate

:30 hollow hold

+

3 rounds for time:

15 wall balls

400m row

15 box jump overs

+

2-3 sets not for time:

20m/side 1-arm DB overhead carry

15 toe touches


Monday November 5

10:00 warm up

row/run/bike @easy pace

2 rounds of [ :30 air squats + 10 hand-release push ups + 10-15 light

banded good mornings]

+

Amrap in 10

15 goblet squats

15 calorie bike/row/ski

15 bent over row W/ kb or db

+

Amrap in 12

400 m Run

12 Db Thrusters

12 pull ups or ring rows

+

2-3 rounds

:20 hollow hold

15 toe touches

10 v ups

Tuesday November 6

10:00 warm up

row/run/bike@easy pace

2 rounds [ :30 jumping jacks + 20m crab walk + 10 sit ups]

+

10 Min amrap

12 sumo kb high pull

24 kb swings

12 push ups

+

Every :60 for 16:00

Minutes 1-4: 5/side 1-arm dumbbell hang clean and jerks

Minutes 5-8: 8-10 alternating dumbbell snatches

Minutes 9-12: 8 burpees over the dumbbell

Minutes 12-16: 12-15 weighted sit ups

+

2 rounds

30 russian twist

:30 plank

Wednesday November 7

10:00 warm up

row/run/bike@easy pace

2 rounds [20m alternating lunges + 15 light band pull aparts + 8 T-spine

stretch]

+

Emom for 12

1: 12 goblet lunges

2: :30 burpees

+

For Time:

30-20-10

Box jumps (use a plate and jump rather than step ups!)

Push ups

+

3 rounds

:30 hollow hold

:30 rest

:30 elevator plank

:30 rest

Thursday November 8

10:00 warm up

row/run/bike@easy pace

2 rounds [10 banded around the worlds + 10m inchworm + 10m bear

crawl + :30 mountain climbers]

+

Every :60 for 12:00

1st: :30 1-arm kettlebell swings

2nd: :30 knees to elbow

3rd: :30 row/bike/ski at moderate effort

+

4 sets for total rounds, pick up where you left off

3:00 AMRAP

100 single unders

12 v-ups

8 devils press

:60 rest

+

3-4 rounds

:20 /side plank

10 v ups

Friday November 9

10:00 warm up

row/run/bike@easy pace

2 rounds [ 10 jumping squats + 20m penguin walk + 20m high knees +

20m butt kicks]

+

12 minute amrap

5 sit ups

10 push up

15 squats

+

3 rounds for time:

15 thrusters

400 m row

15 box jump overs

+

3 rounds

:30 one leg balance

:30 sit ups

:30 toe touches

Flex and S&C

Monday, October 29 – Bootcamp

Warm up: 5 inchworm with push up, 5 burpees, 20 m lunges

+

For 12 minutes:

200 m row

12 sit ups

300 m row

12 sit ups

400 m row

12 sit ups

Continue counting row meters up by 100

+

14 minute AMRAP:

200 m run

21 kb sumo deadlift high pull

15 kb goblet lunges

9 push ups

+

3-4 rounds:

:20 hollow hold

:20 superman hold

:20 rest

Tuesday, October 30 – Bootcamp

Warm up: 5 push ups, 10 calorie row/bike/ski, 15 squats

+

12 minute EMOM:

1: :30 squat to wall ball

2: 40 m overhead wall ball carry

+

Annie:

50-40-30-20-10

Double Unders (100-80-60-40-20 singles)

Sit ups

+

Accumlate :60 side plank/side

Accumulate 2 minutes of shoulder taps

Wednesday Oct 31 – Bootcamp

Warm up: 250 m row, 20 m bear crawl, 20 m crab walk

+

10:00 EMOM:

1 st : 15 Ground to overhead with plate

2 nd : 9 Burpees to plate

+

2 rounds for time:

1000 m row

30 box jumps or step ups

15 pull ups or ring rows

+

Accumulate 50 knees elbow

Accumulate 50/side quadruped hip extensions

Thursday Nov 1 – Bootcamp

Warm up: 20 m high knees, 20 band pull aparts, 10 shoulder blade retractions

hanging from bar

+

12 minute EMOM:

1: 8 dumbbell thrusters

2: 8 bent over rows or chest supported rows

+

27-21-15-9

Glute bridge, dumbbell press

Calorie row

+

2-3 rounds:

30 plank marches

20 spider planks

10 toe touches

Monday, October 29 - Crossfit

Warm up: 5 inchworm with push up, 5 burpees, 20 m lunges

+

12 minutes build to a heavy complex

1 deadlift + 1 clean + 1 jerk

+

14 minute AMRAP:

200 m run

21 kb swings

15 kb goblet lunges

9 push ups

+

3-4 rounds:

:30 L hang or L sit

10 toe to bar

Tuesday, October 30 – Crossfit

Warm up: 5 push ups, 10 calorie row/bike/ski, 15 squats

+

12 minute EMOM:

1: 3 Heavy back squat

2: 40 m heavy farmer carry

+

Annie:

50-40-30-20-10

Double Unders

Sit ups

+

Accumulate 2 minutes hand stand hold

Wednesday Oct 31 – Crossfit

Warm up: 250 m row, 20 m bear crawl, 20 m crab walk

+

10 minutes to build to heavy deadlift

+

2 rounds for time:

1000 m row

30 box jumps

15 pull ups

+

20 v up passes with med ball

(do v up but pass ball from feet to hands and from hands back to feet)

(feet to hands back to feet is one)

Thursday Nov 1 – Crossfit

Warm up: 20 m high knees, 20 band pull aparts, 10 shoulder blade retractions

hanging from bar

+

12 minute EMOM:

1: 5 thrusters #95 #65

2: 5 burpees

+

27-21-15-9

bench press

calorie row

+

60 windshield wipers with barbell

Friday Nov 2 – Crossfit and Bootcamp

Warm up: 20 double unders or 40 singles, 10 squats, 5 inchworms with push up

+

15 minute EMOM:

1: :30 kb swings

2: :30 bike/row/ ski

3: :30 box jumps or step ups

+

20 minute EMOM:

1: :30 burpees

2: :30 kb deadlifts

3: :30 pull ups or ring rows

4: :30 air squats

5: rest

FLEX/S&C 10/22

Monday Oct 22 – Bootcamp

Warm up: 10 T spine stretch, 10 PVC pass through, 20 m lunges x2

+

For 10 minutes:

200 m run

5 push press

200 m run

10 push press

200 m run

15 push press count up by 5 each round)

+

For time:

50 air squats (get low get low get low)

50 weighted step ups (25 per side)

50 weighted sit ups

+

3 rounds not for time:

20 spider plank

30 mountain climbers

40 banded glute bridges

Tuesday Oct 23 – Bootcamp

Warm up: 200 m row, 10 squats, 5 burpees x3

+

12 minute EMOM:

1: 10 sumo deadlift high pull with KB (heavier than last week)

2: :30 hand release push ups

+

21-15-9

Calorie bike or ski

Pull ups or ring rows

Dumbbell squat cleans

+

2-3 rounds:

:60 plate hops

:40 plank

:30 hollow hold

Wednesday Oct. 24 – Bootcamp

Warm up: 20 m lunges with PVC overhead, 20 m high knees, 200 m run or row x2

+

10 minute AMRAP:

80 jump rope

20 push ups

10 overhead squats with band, PVC pipe, or dumbbells (only use DBs if you have

mastered a full squat with PVC pipe or band)

+

10 min EMOM:

1: 14 alternating dumbbell snatches

2: :30 bike/row/ski

+

10 min AMRAP:

20 sit ups

15 box jumps or step ups

10 dumbbell clean and press

5 burpees

Thursday Oct 25 – Bootcamp

Warm up: :60 bike/row/ski high effort, 10 jumping squats, 15 TRX row x2

+

12 minute EMOM:

1: 10 side planks with hip abduction (5/side)

2: 15 plank ups

3: 20 Russian twists

+

16 minute EMOM for reps:

1: :30 bike, row, or ski calories

2: :30 burpees

3: :30 reverse lunges (weight optional)

4: Rest

+

Not for time:

Accumulate a total of 100 leg raises

Monday Oct 22 – Crossfit

Warm up: 10 T spine stretch, 10 PVC pass through, 20 m lunges x2

+

10 minutes to build to heavy set of:

1 strict press + 2 push press

+

Karen:

150 wall balls for time

-Rest 3 minutes-

3 minute max calorie row

+

3-4 rounds not for time:

20 TRX knee to elbow

10 TRX pike

Tuesday Oct 23 – Crossfit

Warm up: 200 m row, 10 squats, 5 burpees x3

+

12 minute EMOM:

1: 10 sumo deadlift high pull w/ barbell

2: :30 max effort ski

+

21-15-9

Calorie bike

Pull ups

Power clean #95/#65

+

Accumulate 1 minute plank with hands on ball

and 1 minute plank with feet on ball

Wednesday Oct. 24 – Crossfit

Warm up: 20 m lunges with PVC overhead, 20 m high knees, 200 m run or row x2

+

10 minute AMRAP:

40 double unders

20 push ups

10 overhead squats #45/#35

+

10 min EMOM:

1: 7 power snatches

2: :30 bike/row/ski

+

10 min AMRAP:

20 sit ups

15 box jumps

10 clean and jerk #95/#65

5 burpees

Thursday Oct 25 – Crossfit

Warm up: :60 bike/row/ski high effort, 10 jumping squats, 15 TRX row x2

+

12 minute EMOM:

1 squat clean + 1 touch and go clean + 1 push or split jerk

+

16 minute EMOM for reps:

1: :30 bike calories

2: :30 burpees

3: :30 KB swings

4: Rest

+

2-3 rounds not for time

5 dragon flags

15 GHD sit ups

Friday Oct 26 – Crossfit and Bootcamp

Warm up: 20 m bear crawl, 20 m crab walk or :40 hold in crab walk stance, 15

squats to a medicine ball

+

Deadlift technique demo

+

10-20-10

Deadlift (use Kb or light weight if new to this movement)

Box jumps or step ups

Push up

+

3 rounds

10 v ups

:30 hollow hold

Flex and S&C 10/15

Monday Oct. 15 – Bootcamp

Warm up: 20 m Frankenstein, 20 m butt kicks, 20 m high knees, run 200m x2

+

Every 1:30 for 12 mins:

First: :60 weighted sit ups, :30 rest

Second: :60 overhead lunges with plate overhead , :30 rest

+

15 minute AMRAP:

5 pull ups or ring rows

10 push ups

15 air squats

1 calorie for every round completed (round 1= 1 calorie bike, ski, row, round 10= 10 calories bike, ski, row)

+

3 rounds, not for time:

15 hip abduction, laying on side (per side)

12 single leg glute bridges/side

9 plank ups

Tuesday Oct. 16 – Bootcamp

Warm up: 10 pvc pass through, 10 kang squat, :30 banded tricep stretch

+

12 minute EMOM:

5 dumbbell cleans, 5 dumbbell squat cleans

+

10-1

Thrusters

Burpees

Calories on bike, ski, row

+

3 rounds, not for time:

:30 plank, :30 mountain climbers (no rest)

:30 rest

Wednesday Oct 17 – Crossfit

Warm up: row/run 200 m, 50 jumping jacks, 20 band pull aparts

+

10 minute EMOM:

1: :40 max effort bike

2: :40 dumbbell snatches

+

16 minute AMRAP:

20 OH plate lunges

10 plate to overhead

5 push ups

200 m run

+

Not for time:

10 sit ups

:20 hollow hold

x5 (no rest between hollow hold and sit up)


Thursday Oct 18 – Bootcamp

Warm up: 5 pull up or ring row, 10 push up, 15 squats x4


For 16:00:

:60 row, max effort

:60 alternating bicep curls

:60 ski, max effort

:60 rest

+

15 minute EMOM (count reps):

1: :40 burpees

2: :40 ring rows  

3: :40 sumo deadlift high pull with kb  

+

Not for time:

Accumulate 2 minutes of leg lift with flutter kick



Monday Oct. 15 – Crossfit

Warm up: 20 m Frankenstein, 20 m butt kicks, 20 m high knees, run 200m x2

+

Every 1:30 for 12 mins:

4 back squats &

4 box jumps

+

15 minute AMRAP:

5 pull ups

10 push ups

15 air squats

1 calorie for every round completed (round 1= 1 calorie bike, ski, row, round 10= 10 calories bike, ski, row)

+

Not for time:

accumulate 2 minute plank on swiss ball





Tuesday Oct. 16 - Crossfit

Warm up: 10 pvc pass through, 10 kang squat, :30 banded tricep stretch

+

12 minute EMOM:

1 power clean & 2 thrusters

+

10-1

Thrusters

Burpees

Calories on bike, ski, row

+

Not for time

:30 L hang

:30 plank

x3

Wednesday Oct 17 – Crossfit

Warm up: row/run 200 m, 50 jumping jacks, 20 band pull aparts

+

10 minute EMOM:

1: 5 front squats

2: 5 OH press

+

16 minute AMRAP:

20 OH plate lunges

10 plate to overhead

5 push ups

200 m run

+

Not for time:

10 sit ups

:20 hollow hold

x5 (no rest between hollow hold and sit up)



Thursday Oct 18 – Crossfit

Warm up: 5 pull up or ring row, 10 push up, 15 squats x4


15 minute EMOM:

1: 5 deadlift

3: 7 burpees

+

15 minute EMOM (count reps):

1: :40 kb swings

2: :40 pull ups

3: :40 sumo deadlift high pull with kb

+

Not for time:

Accumulate 2 minutes of leg lift with flutter kick



Friday Oct 19 – Crossfit and Bootcamp

Warm up: Pvc pass thru 10, banded tricep stretch :30, pvc around the world 10

X 2

+

Hang power clean demo with pvc

+

Workout:

7 cleans

200 m run

7 press

200 m run

7 burpees

x4

+

Not for time:

20 hollow rocks, 15 toe touches, 10 reverse crunches x3-4


FLEX and S&C 10/8

Monday Oct. 8 – Bootcamp

Warm up: T spine stretch 10, Banded Overhead squat 15, 200 m run x2

+

8 minute EMOM:

1 st : 14 alternating dumbbell snatches

2 nd : 12 OH walking lunges with dumbbells

+

2 rounds (20 minute time cap):

30 Overhead squats with pvc pipe or band

30 pull ups or ring rows

30 cal row

+

3 rounds, not for time:

10 knees to elbow

12 plank ups

14 shoulder taps

Tuesday Oct 9 – Bootcamp

Warm up: 20 m bear crawl, 20 m crabwalk, :30 wall sit x2

+

For 12 mins:

:60 dumbell cleans

:60 squats with dumbbells

:60 push press with dumbbells

:60 rest

+

16 min AMRAP:

200 m run or row

10 box jumps or step ups

10 pull ups or ring rows

10 wall balls

10 Romanian deadlifts with dumbbells

+

3 rounds, not for time:

:60 plank

:60 weighted sit ups

Wednesday Oct. 10 – Bootcamp

Warm up: Hand release push up 10 (5 seconds to ground), 10 jump squats, 10

calorie row/bike/ski (as fast as possible) x2

+

12 minute EMOM:

1: 12 OH press sitting on the floor

2: :30 jump rope

3: :30 max effort row, bike, or ski

+

15 minute EMOM:

1: 9 dumbbell clean and jerk

2: 12 weighted step ups (6 per leg)

3: 15 goblet squats

+

Not for time:

Accumulate a total of 100 mountain climbers

Thursday Oct. 11 – Crossfit

Warm up: 5 pull ups, 10 push up, 15 air squats x3

+

12 minute EMOM:

1: 3 deadlifts (add weight each round till heavy)

2: 5 strict overhead press (add weight each round till heavy)

+

6 rounds for time (20 min timecap)

30 plate to overhead

20 air squats

10 push ups

+

3 rounds not for time

:30 plank

:15 side plank each side

:30 glute bridge hold

Friday Oct. 12 – Bootcamp

Warm up: 10 elevator planks, 20 m lunges, Banded tricep stretch (just like the

banded tricep press but let the band pull arm back and keep arm near head don’t let

flare out) x2

+

For 10 minutes:

10 burpees

15 calorie row

20 weighted sit ups

+

4 rounds for time:

8 dumbbell cleans

8 dumbbell squats

400 m run

+

Not for time:

30 reverse crunches

40 toe touches

50 glute bridges

Monday Oct. 8 – Crossfit

Warm up: T spine stretch 10, Banded Overhead squat 15, 200 m run x2

+

8 minute EMOM (complete complex every minute):

1 power snatch

1 Overhead Squat

2 burpees

+

2 rounds (20 minute time cap)

30 Overhead squats

30 pull ups

30 cal row

+

3 rounds

:30 hollow hold with med ball between feet

15 toe touches

Tuesday Oct 9 – Crossfit

Warm up: 20 m bear crawl, 20 m crabwalk, :30 wall sit x2

+

Every 1:30 for 12 mins:

1 power clean

2 front squats

1 split jerk or push jerk

6 push ups

+

16 min AMRAP:

200 m run

10 box jumps

10 pull ups

10 wall balls

10 kb swings

+

Accumulate 2 minutes of a plank feet on swiss ball

Wednesday Oct. 10 – Crossfit

Warm up: Hand release push up 10 (5 seconds to ground), 10 jump squats, 10

calorie row/bike/ski (as fast as possible) x2

+

12 minute EMOM:

1: 12 OH press sitting on the floor

2: :30 double unders

3: :30 shuttle run

+

15 minute EMOM:

1: 5 clean and jerk

2: 10 box jumps

3: 15 kb swings

+

3 rounds not for time

40m plate pinch carry

:30 L sit

Thursday Oct. 11 – Bootcamp

Warm up: 5 pull ups, 10 push up, 15 air squats x3

+

12 minute EMOM:

1: 10 kettlebell deadlifts

2: 10 push press with kettlebells

3: 20 plank pull throughs

+

6 rounds for time (20 min timecap):

30 plate to overhead

20 air squats

10 push ups

+

3 rounds not for time

:30 plank

:15 side plank each side

:30 glute bridge hold

Friday Oct. 12 – Crossfit

Warm up: 10 elevator planks, 20 m lunges, Banded tricep stretch (just like the

banded tricep press but let the band pull arm back and keep arm near head don’t let

flare out) x2

+

10 minutes to build to heavy clean

+

4 rounds for time:

8 power cleans

8 front squat

400 m run

+

200 m plate pinch carry

FLEX and S&C 10/1

Monday Oct 1 – Bootcamp

Warm up: 200 m run, 20 m duck walk, 10 T Spine stretch x2

+

10 minute EMOM:

1: :45 bike or ski

2: 12-15 weighted sit ups

+

12 min AMRAP:

10 box jumps or weighted step ups

10 burpees

200 m run or row

+

3 rounds not for time

:30 hollow hold

15 v ups

10 toe touches

 

Tuesday Oct 2 – Bootcamp

Warm up: 5 inchworms with push up, :30 ring row hold, 10 squats with :03 second

pause at the bottom x2

+

For 10:00:

15 calorie row, bike, or ski

12 single leg deadlift

9 push ups

+

5 rounds for time

15 deadlifts with kettlebell dumbbells

10 dumbbell cleans

5 dumbbell push press

200 m run

+

2 rounds, not for time:

100 meter overhead plate carry

50 mountain climbers

 

Wednesday Oct 3 - Bootcamp

Warm up: 20 m Frankenstein, high knees, butt kicks, 5 push ups

+

For 8:00:

 

30 air squats

20 plank rotations (10/side)

10 bent over rows

+

4 rounds for time

20 dumbbell thrusters

250 m row

30 OH plate lunges

+

2 rounds not for time

40 shoulder taps

30 plank jacks

20 reverse crunches

 

Thursday Oct 4 – Bootcamp

Warm up: 20 m crab walk, :30 plank, 15 squat jumps

+

12 min EMOM:

1 st : :30 jumping squats

2 nd : 100 meter sprint

3 rd : :30 ground to overhead with plate

+

Emom :45 on :15 rest

1: Box jumps or step ups

2: Push ups

 

3: Double unders or jump rope

4: goblet squats

+

2 rounds not for time

20 knees to elbow

:30 plank

:30 hollow hold

Friday Oct 5 – Crossfit and Bootcamp

Warm up: :30 1 leg balance each leg, 20 band pull aparts, 10 banded overhead

squats

+

Partner AMRAP: 15 minutes (each person completes the movement then move to

the next)

40 m farmer carry

30 plate hops

20 pull ups

10 burpees

+

20 min AMRAP with partner (one person working at a time)

50 air squats

50 pull up

50 kb swings

+

Not for time:

accumulate 2 mins of plank on swiss ball

Monday Oct 1

Warm up: 200 m run, 20 m duck walk, 10 T Spine stretch x2

+

10 minute emom

1: 7 OH press

2: :30 superman hold

+

12 min amrap

10 box jumps

10 burpees

200 m run


+

3 rounds not for time

:30 hollow hold

15 v ups

10 toe touches

Tuesday Oct 2

Warm up: 5 inchworms with push up, :30 ring row hold, 10 squats with :03 second pause at the bottom  x2

+

10 Minutes to build to a heavy deadlift

+

5 rounds for time

15 deadlift 95/65

10 cleans

5 push press

200 m run

+

2 rounds not for time

15 ghd hip extensions

15 ghd sit ups


Wednesday oct 3

Warm up: 20 m Frankenstien, high knees, butt kicks, 5 push ups

+

Every 2 minutes

8 back squats

8 strict pull ups

+

4 rounds for time

20 thrusters 95/65

250 m row

30 oh plate lunges

+

3 rounds not for time

:30 glute bridge on swiss ball

10 plank ups



Thursday oct 4

Warm up: 20 m crab walk, :30 plank, 15 squat jumps

+

12 min emom (complete complex every minute)

1 Deadlift

1 power clean

1 front squat

1 jerk

+

Emom :45 on :15 rest

1: box jumps

2: push ups

3: double unders or jump rope

4: kb swings

+

2 rounds not for time

20 ttb

:30 plank

:30 hollow hold


FLEX / S&C 9/24

CrossFit

Warm up: 2 rounds – 10 side kicks/side, 10 m spider man stretch, 10 pass banded

pass throughs; Mobility

+

Every :90 for 12:00:

1st: 1 squat clean + 2 hang squat cleans + 1 STO

2nd: :30 hanging knee raise

+

12 minute AMRAP:

100 meter run

12 toes to bar

50 double unders or 100 single unders

12 toes to bar

+

2-3 rounds not for time:

15 banded curls

10 weighted hip extensions

CrossFit

Warm up: 2 rounds - 10 push ups, :15 side plank/side, 10 air squats; Mobility

+

15 minutes:

1st: 30 1-arm dumbbell overhead walking lunges, switch arms as needed

2

nd

: 5-6 banded pendlay rows

3

rd

: :30 hollow hold, weighted if possible

+

15 minute EMOM:

1

st

: :30 burpees w/2-hand touch to 6" target

2

nd

: 6-7/side 1-arm dumbbell push press

3

rd

: 40m tough farmers carry

+

2 rounds @80%:

500 m row

400 m sk

or .5 mile bike

CrossFit

Warm up: 2 rounds - 10 m Samson stretch, 20 shoulder taps, 20 m high knees;

Mobility

+

Every :90 for 12:00

1st: 4 back squats, 20x1 tempo

2nd: 1-2 rope climbs or :30 chin over bar hold

+

3 rounds for time:

10 power cleans, 65/95

200m run

10 shoulder to overhead, 65/95

200m row

+

2-3 sets not for time:

16 Russian twists w/wall ball

10 shoulder taps

CrossFit

Warm up: 2 rounds – 20 banded pull aparts, 20 reverse lunges, 10 m inch worms;

Mobility

+

For 12:00:

1st: 4 clean-grip deadlifts, 30x1 tempo

2nd: :30 handstand hold

3rd: :30 weighted plank

+

3 rounds for total reps:

:60 double unders

:60 power snatches, 55/75

:60 front squats, 55/75

:60 rest

+

2-3 sets not for time:

:30 leg raises

14-16 alternating bicep curls

CrossFit

Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep

extensions; Mobility

+

Every 2:00 for 10:00

1 power snatch + 2 overhead squats

5-6 strict pull ups

+

For time:

1-2-3-4-5-6-7-8-9-10

Thrusters, 65-95

Burpees over the bar

+

2-3 sets not for time:

:30 plank march

10-15 light banded pull downs

Monday 9/24 Bootcamp

Warm up: 2 rounds – 10 side kicks/side, 10 m spider man stretch, 10 pass banded

pass throughs; Mobility

+

For 12:00:

10 dumbbell thrusters

20 hanging leg raises

30 calorie row, bike, or ski

+

12 minute AMRAP:

100 meter sprint

75 jump rope

50 weighted sit ups

+

3 rounds not for time:

10 ring rows

10 hip extensions

10 plank rotations/side

Tuesday 9/25 Bootcamp:

Warm up: 2 rounds - 10 push ups, :15 side plank/side, 10 air squats; Mobility

+

15 minute EMOM:

1

st

::30 overhead walking lunges (w/dumbbells or kettlebells)

2

nd

: :30 bent over rows

3

rd

: :20- :30 squat hold

+

15 minute EMOM:

1

st

: 10 burpees or frog jumps

2

nd

: 15 push press with dumbbells or kettlebells

3

rd

: 20 plank pull throughs

+

2 rounds:

500 m row

400 m ski

Wednesday 9/26 Bootcamp:

Warm up: 2 rounds - 10 m Samson stretch, 20 shoulder taps, 20 m high knees;

Mobility

+

For 12:00

20 knees to elbows

400 meter run

20 push ups

400 meter run

+

3 rounds for time:

20 dumbbell clean and jerks

20 calorie bike

+

Not for time:

30 Russian twists with wall ball

100 m walk with wall ball

20 Russian twists

100 m walk

10 Russian twists

100 m walk

Thursday 9/27 Bootcamp

Warm up: 2 rounds – 20 banded pull aparts, 20 reverse lunges, 10 m inch worms;

Mobility

+

For 12:00:

10 kb deadlift

10 burpees

10 goblet squats

+

3 rounds for time:

:60 jump rope

:60 dumbbell snatches

:60 air squats

:60 rest

+

Not for time:

50 reverse crunches

50 alternating dumbbell bicep curls, heavier than last week

Friday 9/28 Bootcamp:

Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep

extensions; Mobility

+

For 10:00 (continue counting up by 10’s):

20 weighted step ups (15/leg)

10 elevator planks

30 weighted step ups

10 elevator planks

40 weighted steps ups....

+

For time:

1-2-3-4-5-6-7-8-9-10

Dumbbell squats

Burpees

+

3 rounds not for time:

40 meter sandbag carry

FLEX and S&C Sept 17th

CrossFit

Warm up: 2 rounds – 10 jumping squats, 10 m spider man stretch, 10 m inch worms, 10 pass banded pass throughs; Mobility

+

Every :60 for 6:00

1 squat clean + 1 front squat + 1 shoulder to overhead

+

20 minute AMRAP:

200 meter run

16 wall balls

200 meter run

16 1-arm DB overhead lunges

200 meter run

16 weighted sit ups

+

2-3 rounds not for time:

15 banded pull aparts

12 GHD hip extensions

CrossFit

Warm up: 2 rounds - 10 push ups, :15 side plank/side, 200 meter row; Mobility

+

Every :60 for 9:00

1st: :45 double under practice

2nd: 45 strict pull ups, use band if necessary

3rd: :45 plank

+

AMRAP in 15:00

3-6-9-12-18…

Toes to bar

Ground to overhead, 65/95

40 double unders/80 single unders after each set

+

2-3 rounds not for time:

15/side banded tricep extensions

10/side quadruped hip extensions


CrossFit

Warm up: 2 rounds - 10 m Samson stretch, 10 m walking lunges, 20 m high knees; Mobility   

+

Every 2:00 for 5 sets:

2-3 back squats, 20x1 tempo

+

4 rounds for time:

15 alternating 1-arm DB snatch

15 box jumps

15 1-arm DB hang clean and jerk

15 row calories

+

Not for time:

200m heavy farmers carry

CrossFit

Warm up: 2 rounds - :30 plate halos, :30 squat hold with plate, :30 shoulder taps; Mobility

+

Every :90 for 12:00

1st: 5 clean-grip deadlifts, 31x1 tempo

2nd: :15/side plank

+

3 rounds for time:

400 meter run

21 dumbbell squats

15 burpees over dumbbells

+

2-3 sets not for time:

12-14 alternating bicep curls

10 V-ups


CrossFit

Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep extensions; Mobility

+

Every :60 for 10:00

1st: 1 hang power snatch + 1 overhead squat

2nd: :30 plank w/hands on barbell

+

For time:

50 sit ups

40 calorie row, bike, or ski

30 pull ups

40 calorie row, bike, or ski

50 sit ups

+

2-3 sets not for time:

:30 flutter kicks

6/side 1-arm dumbbell external rotation, 30x0


Monday 9/17 Bootcamp

Warm up: 2 rounds – 10 jumping squats, 10 m spider man stretch, 10 m inch worms, 10 pass banded pass throughs; Mobility

+

6-minute EMOM, increasing weight each minute if possible:

1st: 10 dumbbell thrusters

2nd: 8 dumbbell thrusters

3rd: 6 dumbbell thrusters

4th: 4 dumbbell thrusters

5th: 2 dumbbell thrusters

6th: 1 dumbbell thruster

+

20 minute AMRAP:

200 meter run

16 reverse lunges with dumbbells

200 meter run

16 overhead reverse lunges with dumbbells

200 meter run

16 weighted sit ups

+

3 rounds:

15 banded pull aparts

12 GHD hip extensions

9 ring rows


Tuesday 9/18 Bootcamp:

Warm up: 2 rounds - 10 push ups, :15 side plank/side, 200 meter row; Mobility

+

9 minute EMOM:

1st: :45 jumping jacks, weight optional

2nd: 45 burpees to plate

3rd: :45 plank jacks

+

15 minute AMRAP:

3-6-9-12-18…

Knees to elbows

Dumbbell clean and jerk

+

3 rounds:

21 overhead tricep extensions

15 cal bike, moderate pace

9 bent over rows


Wednesday 9/19 Bootcamp:

Warm up: 2 rounds - 10 m Samson stretch, 10 m walking lunges, 20 m high knees; Mobility   

+

For 10:00

800 meter row

12 air squats

600 meter ski

12 air squats

+

3 rounds for time:

30 dumbbell snatches

30 weighted step ups

30 spider planks

+

Not for time:

200 m overhead plate carry

100 mountain climbers



Thursday 9/20 Bootcamp

Warm up: 2 rounds - :30 plate halos, :30 squat hold with plate, :30 shoulder taps; Mobility

+

12-Minute EMOM:

1st: :30 jump rope

2nd: :30 plate to overhead

3rd: :30 overhead lunges with plate

+

3 rounds for time:

400 meter run

21 dumbbell squat cleans

15 burpees over dumbbells

+

Not for time:

100 toe touches (ab exercise)

100 alternating dumbbell bicep curls



Friday 9/21 Bootcamp:

Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep extensions; Mobility

+

For 10:00:

21 hollow rocks

15 kettlebell deadlifts

12 kettlebell plank pull throughs

+

For time:

50 dumbbell snatches

40 calorie row, bike, or ski

30 weighted sit ups

40 calorie row, bike, or ski

50 dumbbell snatches

+

3 rounds not for time:

10 dumbbell forward raises

:30 flutter kicks

10 dumbbell lateral raises

:30 flutter kicks


S&C and FLEX

24.jpg

9/11/01

 

 

2,996  Killed

 

6,000 Injured

“One of the worst days in America’s history saw some of the bravest acts in Americans’ history. We’ll always honor the heroes of 9/11. And here at this hallowed place, we pledge that we will never forget their sacrifice.”
—President George W. Bush

 

CF

Warm up: 2 rounds - 250 row or ski, 10 squats, 10 plank jack with push up

+

3 rounds:

:60 squat clean singles, increase weight each round if possible, ONLY if form is solid

:60 double under practice

:60 barbell roll outs

:60 rest

+

For time:

800 meter run

21 dumbbell push press

400 meter run

15 dumbbell push press

200 meter run

9 dumbbell push press

+

3 rounds:

:45 plank

20 hollow rocks

 

 

CrossFit

Warm up: 2 rounds - :30 bar hang, :30 arrested superman hold, :30 squat hold; Mobility  

12 minute EMOM:

1st: :30 toes to bar

2nd: :30 alternating dumbbell snatches

3rd: :30 hollow hold, weighted if possible

2:00 rest

12:00 EMOM:

1st: 100 meter sprint

2nd: 7 burpee box jump overs

3rd: 10 pull ups

2:00 rest

12:00 EMOM

1st: 40m tough farmers carry

2nd: :30 weighted sit ups

3rd: :30 row, bike, or ski, max effort

 

 

CrossFit

Warm up: 2 rounds - 200 meter run, 10 simba squats, 20 total plank march ; Mobility

Every :90 for 4 sets:

1st: 5 back squats, 20x1 tempo

2nd: 6-8 alternating KB rows, 20x1 tempo

+

1 round, 15 minute time cap:

40 goblet squats

15 hand-release push ups

30 wall balls

15 hand-release push ups

20 alternating reverse goblet lunges

15 hand-release push ups

10 dumbbell thrusters

15 hand-release push ups

+

3 rounds:

20 quadruped hip extensions per side

:30 flutter kicks

 

 

 

CrossFit

 

Warm up: 2 rounds – 20 m bear crawl, 20 m crab walk, 10 m inch worms; Mobility

10 minute EMOM:

1st: 5-6 dumbbell bench press,

2nd: :30 banded or weighted plank

+

3 rounds:

21 deadlifts, 135/95

15 toes to bar

9 box jumps

+

Accumulate a total of:

50 side plank rotations (25/side)

50 tricep kickbacks

50 alternating bicep curls

Monday September 10

BC

Warm up: 2 rounds - 250 row or ski, 10 squats, 10 plank jack with push up

+

3 rounds:

:60 Dumbell squat cleans

:60 dumbbell snatches

:60 lunges with dumbbells

:60 rest

+

800 meter run

21 HRPU

400 meter run

15 HRPU

200 meter run

9 HRPU

+

3 rounds:

:45 plank

20 hollow rocks

 


 

Tuesday 9/11

Bootcamp

Warm up: 2 rounds - :30 bar hang, :30 arrested superman hold, :30 squat hold; Mobility  

12 minute EMOM:

1st: :30 flutter kicks

2nd: :30 frog jumps

3rd: :30 hollow hold

2:00 rest

12:00 EMOM:

1st: 100 meter sprint

2nd: 14 weighted step up

3rd: 10 ring rows

2:00 rest

12:00 EMOM

1st: :30 glute bridges

2nd: :30 weighted sit ups

3rd: :30 row, bike, or ski, max effort

 

Wednesday 9/12

Bootcamp

Warm up: 2 rounds - 200 meter run, 10 simba squats, 20 total plank march ; Mobility

For 12:00:

3:00 row

2:00 bike or ski

1:00 rest

+

1 round, 15 minute time cap:

40 goblet squats

15 dumbbell push press

30 goblet squats

15 dumbbell push press

20 goblet squats

15 dumbbell push press

10 goblet squats

15 dumbbell push press

+

3 rounds:

20 quadruped hip extensions per side

30 shoulder taps

 

Thursday 9/13

Bootcamp

Warm up: 2 rounds – 20 m bear crawl, 20 m crab walk, 10 m inch worms; Mobility

10 minute EMOM:

1st: :30 L-sit dumbbell press

2nd: :30 bent over rows

+

3 rounds:

21 Kettlebell deadlifts

15 knees to elbow

9 elevator planks

+

Accumulate a total of:

50 side plank rotations (25/side)

50 tricep kickbacks

50 alternating bicep curls

 

 

Friday September 14

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ :30 air squats + :30 jumping jacks + :30 mounting climbers]

+

AMRAP in 10:00 with a partner, partners alternate movements:

200m run or 250m row

16 alternating 1-arm kettlebell swings

20 weighted sit ups

+

For 8:00 with a partner, one person working at a time:

800m row

40 burpees

Max wall balls in the remaining time

+

For time as an individual:

50 1-arm dumbbell hang clean and jerks

30 row/bike/ski calories

FLEX and S&C

Wednesday September 5 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ :30 air squats + 10 banded pass throughs + :30/side pec stretch

+

12:00 EMOM:

1st: 10plate to overhead

2nd: 8-10 burpees to plate

3rd:  :30 weighted sit ups with plate

 

2:00 rest

 

12:00 EMOM

1st: 100 meter sprint (or 150 row sprint)

2nd: 10 push ups

3rd: :30 spider plank

 

2:00 rest

 

12:00 EMOM

1st: 10 kettlebell swings

2nd: 8-10 goblet squats

3rd: 12 plank pull throughs with kettlebell

 

End with 50 glute bridges

 

Thursday September 6 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m broad jumps + 10-15 banded good mornings + 15 sit ups]

+

4 rounds:

10 dumbbell cleans

10 dumbbell squats

10 burpees over dumbbells

+

3 rounds:

15 calorie row

15 calorie bike

15 calorie ski

+

2 rounds:

20 wall balls

20 knees to elbows

 

Rest 2:00 between sets

 

 

 

 

+

2 sets for total reps:

:60 bike/row/ski calories

Partners switch

:60 wall balls

Partners switch

:60 wall walks

Partners switch

+

For time (indiv)

21-15-9

Pull ups

Weighted sit ups

Kettlebell deadlifts

Wednesday September 5 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ :30 air squats + 10 banded pass throughs + :30/side pec stretch

+

Every :90 for 12:00

1st: 1 power snatch + 2 overhead squats

2nd: 6-8 banded pendlay rows

+

AMRAP in 10:00

15 row or bike calories

12 alternating dumbbell snatches

9 strict pull ups

+

2-3 sets not for time:

16 russian twists w/wall ball

:30 plate overhead hold

 

 

 

 

 

 

 

 

 

Thursday September 6Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m broad jumps + 10-15 banded good mornings + 15 sit ups]

+

For 12:00

1st: 8 touch and go deadlifts, moderate w/perfect form

2nd: :30 strict toes to bar

3rd: :30 handstand hold

+

3 sets:

:40 box jump overs

:20 rest

:40 dumbbell push press

:20 rest

:40 sit ups

:20 rest

+

Not for time:

Accumulate :60 L-sit

 

 

 

Friday September 7 – Bootcamp and Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

1 round of [20m walk on heels + 20m walk on toes + 20m bear crawl + 20m butt kicks]

+

AMRAP in 8:00 with partner, one person working at a time:

150 single unders

30 kettlebell swings

30 burpees

+

2 sets for total reps:

:60 bike/row/ski calories

Partners switch

:60 wall balls

Partners switch

:60 wall walks

Partners switch

+

For time (indiv)

21-15-9

Pull ups

Weighted sit ups

Kettlebell deadlifts

Tuesday

Tuesday September 4 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light kettlebell swings + 5 burpees + :20-:30 passive hang]

 

+

40-30-20-10-20-30-40

Calorie row, bike, or ski

Reverse lunges, weighted if possible

Shoulder taps

+

40-30-20-10-20-30-40

Jumping jacks, weighted if possible (hold one dumbbell, press up, back to chest)

Mountain climbers

Quadruped hip extensions

 Tuesday September 4Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light kettlebell swings + 5 burpees + :20-:30 passive hang]

+

Every :90 for 4 sets:

1st: 3 sets of 2 touch and go power cleans

2nd: :30 chin over the bar hold

+

3 sets for time:

300m run

60 double unders or 120 single unders

12 dumbbell cleans

+

2 rounds not for time:

10-15 light banded pull downs

10/side clam planks

FGB

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

1 min Rest  


In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

for Extra Credit  

10 Thruster #135#95

50 DU

8 Thruster

40 Du

6 Thruster

30 Du

4 Thruster

20 DU

2 Thruster

10 DU

 

FLEX - S&C : 8/27-9/1

Monday August 27 – Crossfit

10:00 warm up

row/run/bike@easy pace

2 rounds of [ 10m lunge w/reach overhead + 10 hand-release push ups + :30 hollow hold]

+

Every :90 for 4 sets:

1st: 2 front squats, 20x1 tempo

2nd: 6-8 dumbbell floor press from glute bridge, 20x1 tempo

+

3 sets:

AMRAP in 3:00

8 thrusters, 65/95

40 double unders or 80 single unders

16 sit ups

:60 rest

Pick up where you left off in previous set, score is total number of rounds overall

+

2-3 sets not for time:

10 V-ups

10/side DB scap retractions 

 

 

 

 

 

 

Tuesday August 28 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [20m broad jumps + 20m high knees + 20m butt kicks + 20m bear crawl]

+

Every 3:00 for 4 sets:

3 power cleans, :10 rest between sets

:45 strict pull ups, use band if necessary, get chin all the way over the bar every time

+

AMRAP in 10:00

10 dumbbell deadlifts

40m farmers carry w/DBs

10 DB shoulder to overhead

200m run

+

2-3 sets not for time:

10-15 light band pull aparts

:30 hanging knee tuck

 

 

 

 

Wednesday August 29 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 banded overhead squats + :30 passive hang from bar + :30 alternating lunges]

+

Every :90 for 12:00

1st: 3 overhead squats, moderate/tough, 20x1 tempo

2nd: :30 dumbbell renegade row

+

2 rounds for time:

400m run, 500m row, or .5 bike

20 alternating dumbbell lunges or pistol squats

10 burpees to a plate

+

2-3 sets not for time:

10-15 weighted hip extensions 

15/side banded tricep extensions 

 

 

 

 

Thursday August 30 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 alternating dumbbell snatches + 10m crab walk + 5 inchworms]

+

For 12:00

1st: 3 hang power snatches from above the knee 

2nd: :30 chin over the bar hold 

3rd: :30 double under practice

+

AMRAP in 9:00

300m row or ski

16 kettlebell swings

16 box jump overs

+

2-3 sets not for time:

:15/side star plank

10-15 light reverse hypers

 

 

 Friday August 31 – Crossfit and Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ :30 jumping jacks + :30 mountain climbers + :60 bike/row/ski]

+

AMRAP in 10:0 with a partner, partners trade movements:

15 wall balls 

200m run

20m/side 1-arm dumbbell overhead carry

+

AMRAP in 8:00 with a partner, one person working at a time:

100 double unders or 200 single unders 

30 row or bike calories

40 weighted sit ups

+

For time (ind)

100m run

21 dumbbell thrusters

100m run

15 dumbbell thrusters

100m run

9 dumbbell thrusters

 

Monday August 27 – Bootcamp

10:00 warm up

row/run/bike@easy pace

2 rounds of [ 10m lunge w/reach overhead + 10 hand-release push ups + :30 hollow hold]

+

For 12 minutes:

30 plank marches

20 goblet squats, squat to box if not parallel

10 burpees

20 goblet squats

30 plank marches

Row for max calories for the remaining time

+

3 sets:

AMRAP in 3:00

8 dumbbell thrusters

80 single unders

16 sit ups

:60 rest

Pick up where you left off in previous set, score is total number of rounds overall

+

3 sets not for time:

40 meter overhead plate carry

20 mountain climbers

10 ground to overhead with plate

 

Tuesday August 28 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [20m broad jumps + 20m high knees + 20m butt kicks + 20m bear crawl]

+

Every 3:00 for 4 sets:

12 dumbbell cleans, heavier than last week

10 ring rows

+

AMRAP in 10:00

10 dumbbell deadlifts

40m farmers carry w/DBs

10 DB shoulder to overhead

200m run

+

Not for time:

500 m ski

25 reverse crunches

500 m row

25 reverse crunches

 

 

Wednesday August 29 – Bootcamp  

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 banded overhead squats + :30 passive hang from bar + :30 alternating lunges]

+

12:00 EMOM:

1st: :30 OH kb hold

2nd: :30 jerks with kb

3rd:  Bent over rows with kb

+

2 rounds for time:

400m run, 500m row, or .5 bike

20 alternating dumbbell lunges or pistol squats

10 burpees to a plate

+

 

3 sets not for time:

10 knees to elbow

15 overhead tricep extensions

:30 flutter kicks

 

Thursday August 30 – Bootcamp  

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 alternating dumbbell snatches + 10m crab walk + 5 inchworms]

+

For 12:00

1st: 12 dumbbell snatches, heavier than last week

2nd: :30 plank hold or bottom of push up hold

3rd: 10-12 v-ups

+

AMRAP in 9:00

300m row or ski

16 kettlebell swings

16 box jump overs or step overs

+

3 sets not for time:

10 plank jacks with a push up

10 cal bike

FLEX / S&C Week 8/20

Monday August 20 - Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell squats + 10m walking lunge w/reach overhead + :10/side passive hang]
+
Every :90 for 4 sets:
1st: 3 front squats, 20x1 tempo
2nd: 5/side 1-arm dumbbell shoulder press, 20x1 tempo
+
AMRAP in 10:00
8 hang squat cleans, 65/95
300m run
8 bar-facing burpees
+
2-3 sets not for time:
:30 arrested superman hold
10 shoulder taps
 

Tuesday August 21 - Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 20m duck walk + 20m leg kicks + 10-15 light kettlebell swings]
+
Every 3:00 for 4 sets:
4 power cleans, :10 rest between singles
:40 plank with band or weight for resistance
+
For 12:00
1st: 100m run or :30 row hard
2nd: 6-8 shoulder to overhead, up to 75/115

3rd: :30 handstand hold
4th: 8-10 toes to bar
+
2-3 sets not for time:
:15-:30 L-sit or L-hang
20m/side 1-arm dumbbell overhead carry
 

 

Wednesday August 22 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 PVC/banded pass throughs + :15/side shoulder stretch]
+
Every :90 for 12:00
1st: 4 overhead squats, light/moderate, 20x1 tempo
2nd: 5/side 3-point dumbbell row, 20x0 tempo
+
For time:
30 row calories
30 wall balls, 14 to 9’/20 to 10’
30 sit ups
+
Not for time:
Accumulate 50 hollow rocks


Thursday August 23 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell cleans + :30 jumping jacks + 10m bear crawl]
+
For 12:00
1st: 2-3 power snatches, :10 between singles
2nd: :30 strict pull ups
3rd: :30 leg raises, weighted if possible
+
3 sets:
:60 of [10 alternating DB snatches + 10 hand-release push ups]
:30 rest
:60 of [30 double unders + 10 pull ups]
:30 rest
:60 of [6 box jump overs + 12 kettlebell swings]
:30 rest
+
Not for time:
Easy 500m row, .5 mile bike or 400m cool-down walk

 

 

 

Friday August 24 – Crossfit and Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 weighted alternating side lunges + 10-15 light band pull aparts + 5 inchworms]
+
AMRAP in 10:00 with a partner, partners trade full movements:
21 goblet squats
15 row/bike calories
9  burpee box jump overs
+
AMRAP in 8:00 with a partner, one person working at a time:
40 russian twists
400m run
40 kettlebell or dumbbell deadlifts
+
For time (individually)
200m run
6 wall walks
200m run
4 wall walks
200m run
2 wall walks

Monday August 20 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell squats + 10m walking lunge w/reach overhead + :10/side passive hang]
+
For 12:00:
1st: :60 push ups
2nd: :60 air squats
3 rd : :60 dumbbell snatches
4 th : :60 rest
+
AMRAP in 10:00
8 dumbbell hang squat cleans
300m run or 350 m row
8 burpees
+
3 sets not for time:
250 meter ski
25 weighted sit ups

Tuesday August 21 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 20m duck walk + 20m leg kicks + 10-15 light kettlebell swings]
+
For 12:00, minimal rest, moderate pace:
8 dumbbell clean and jerks
10 calorie bike
12 toe touches
+
For 12:00
1st: 100m run or :30 row hard
2nd: 6-8 shoulder to overhead with dumbbells
3rd: :30 plank or bottom of push up hold
4th: 8-10 knees to elbows
+
Not for time:
200 m Farmers carry
30 reverse crunches
100 m Farmers carry
30 reverse crunches

Wednesday August 22 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 PVC/banded pass throughs + :15/side shoulder stretch]
+
12:00 EMOM:
:40 bike or ski
:40 jumping jacks
:40 shoulder taps

+
For time:
30 row calories
30 thrusters with dumbbells
30 sit ups
+
Not for time:
Accumulate 50 hollow rocks 

Thursday August 23 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell cleans + :30 jumping jacks + 10m bear crawl]
+
For 12:00
4:00 row, bike, or ski
:60 rest
3:00 row, bike, or ski
:60 rest
2:00 row, bike, or ski
:60 rest
+
3 sets:
:60 of [10 alternating DB snatches + 10 hand-release push ups]
:30 rest
:60 of [30 singles + 8 ring rows ]
:30 rest
:60 of [6 box jump overs or step overs + 12 kettlebell swings]
:30 rest
+
Not for time:
40 meter sandbag carry
30 mountain climbers
20 quadruped hip extensions per side

10 elevator planks

FLEX / S&C Week of 8.13.2018

Monday August 13 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m broad jumps + :30 alternating side lunges + :30 bottom of squat hold]

+

Every :90 for 4 sets:

1st: 4 front squats, 20x1 tempo

2nd: 5-6 seated dumbbell shoulder press, 20x1 tempo

+

4 rounds for time:

16 wall balls, 14 to 9’/20 to 10’

8 burpees to a plate

16 weighted sit ups w/DB at chest

+

2-3 sets not for time:

:30 sorenson hold

20m/side 1-arm DB overhead carry 

 

 

 

 

Tuesday August 14 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 5/side 1-arm DB hang clean and jerks + 10m crab walk + :15/side front rack stretch]

+

For 10:00

Evens- 2 power cleans + 2 hang power cleans, light/moderate

Odds- :30 hollow hold

+

AMRAP in 12:00

300m run 

10 dumbbell cleans

12 toes to bar

10 dumbbell push press

+

Not for time:

Accumulate :60 weighted plank 

 

 

Wednesday August 15 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light banded pass throughs + 10-15 banded overhead squats + 10m duck walk]

+

Every :90 for 12:00

1st: 5 overhead squats, LIGHT, 20x1 tempo

2nd: :30 strict pull ups, use band if necessary 

+

For time:

21-15-9

Calories (bike/row/ski)

Thrusters, 65/95

+

2-3 sets not for time:

:30 flutter kicks

14 alternating dumbbell curls 

 

 

 

Thursday August 16 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m penguin walk + 5 inchworms + :15/side plank]

+

Every :60 for 12:00

1st: :30 double unders

2nd: power clean and push jerk, 3 reps

3rd: :30 russian twists

+

AMRAP in 9:00

60 double unders or 120 single unders

12 deadlifts, 95/135

200m run

+

Not for time:

200m offset carry (1-arm farmers carry, 1-arm front rack or overhead, can switch arms at any point)

 

 

 

 

 

 

Friday August 17 – Crossfit and Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10 goblet squats + 10 halos + :20-:30 passive hang from bar]

+

AMRAP in 10:00 with a partner, one person working at a time:

600m row

40 1-arm dumbbell thrusters

20 pull ups

+

12:00 with a partner for total reps:

:60 burpee box jump overs

Switch

:60 kettlebell swings

Switch

:60 V-ups

Switch

+

For time (ind)

400m run

30 hand-release push ups

30 sit ups

Monday August 13 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 jumping squats + :30 alternating side lunges + :30 bottom of squat hold]

+

For 12:00:

1st: :40 frog jumps, :20 rest

2nd: :40 prisoner squats, :20 rest

3rd:  :40 mountain climbers, :20 rest

4th: :40 push ups, :20 rest

+

4 rounds for time:

16 plate to overhead

8 burpees to a plate

16 weighted sit ups with plate

+

3 sets not for time:

15-20 quadruped hip extensions / side

15-20 banded banded steps / side

:45 plank

 

Tuesday August 14 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 5 DB clean and jerks + 10m crab walk + :15 side plank / side]

+

For 10:00

Evens- 6-8 dumbbell cleans

Odds- :30 hollow hold

+

AMRAP in 12:00

300m run or 350 meter row

10 dumbbell cleans

12 knees to elbow

10 dumbbell push press

+

Not for time:

1 mile bike

50 glute bridges

 

 

Wednesday August 15 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light banded pass throughs + 10-15 banded overhead squats + 10m duck walk]

+

For 12:00, continuously at a moderate pace:

10 overhead plate walking lunges

10 ring rows

20 weighted step ups

20 plank jacks

+

For time:

21-15-9

Calories (bike/row/ski)

Dumbbell thrusters

+

2-3 sets not for time:

:30 flutter kicks

:30 reverse crunches

:30 hollow hold

Thursday August 16 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m penguin walk + 5 inchworms + :15/side plank]

+

Every :60 for 12:00

1st: :30 wall ball practice – squat to low target, really focus on form

2nd: 8 dumbbell clean and jerk

3rd: :30 russian twists

+

AMRAP in 9:00

120 single unders or 75 jumping jacks

12 kettlebell deadlifts

200m run or 250 meter row

+

Not for time:

:60 plank

50 toe touches on 45 pound plate 

40 shoulder taps (hands under shoulders; little to no rocking)

30 toe touches

20 shoulder taps

10 toe touches

 

 

 

 

 

 

 

 

 

 

Saturday

flat,550x550,075,f.u3.jpg

"Some Gave All"

6 Rounds For Time

300 M Run

21 Ground to Plate Over Head #24#25

15 Front Squats with the plate #45#25

9 Burpees to the the plate

Hero WODs are named after men and women who have given their lives in the line of duty. Their purpose is to remind us to think outside of ourselves and are intended to be performed with intense effort. As we begin to struggle our minds should meditate on the person or persons that gave their all in the line of duty. Today we honor the sacrifice of the Warren County Fire/EMS & Police personnel for laying down their lives in the line of duty. 

Warren County Fire Fighters

Obe Bundy

Milo Merrill

Roy Yinger

Wilmo Testerman

Terry Leasher

Warren County LEO

Officer George Basore - Franklin Police Department

Sheriff W.E. Graham - Warren County Sheriff’s Office

Deputy Homer Burlile - Warren County Sheriff’s Office

Chief James Elder - Mason Police Department

Officer William Johnson - Springboro Police Department

Officer Jeffrey Phegley - Morrow Police Department

Sergeant Brian Dulle - Warren County Sheriff’s Office

 

4/9-4/14

Monday April 9
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [5 1-arm dumbbell thrusters/side + 10m penguin walk + 10m duck walk]
+
Every :90 for 4 sets:
1st: 2 squat cleans + 2 hang squat cleans
2nd: :30 strict pull ups/barbell pull ups/ring rows
+
AMRAP in 10:00
5/side 1-arm dumbbell thrusters, 35/50
21 row calories
10 toes to bar
+
2 rounds not for time:
10 light DB reverse flys
:30 flutter kicks
Tuesday April 10
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [5 good mornings w/empty bar + 5 inchworms + 10-15 hand-release push ups]
+
A. Snatch-grip deadlift, 4-4-3-3@31x1, 2:00 rest
B. Handstand or nose to wall hold, 3x :30, :60 rest
+
For 16:00
1st: 5-6 touch and go power snatches, light/moderate, no higher than 85/115
2nd: 8 burpees w/2-hand touch to 6” target
3rd: 14-16 russian twists w/wall ball
4th: :30 row/bike/ski @high effort
+
2 rounds not for time:
20m/side 1-arm kettlebell overhead carry
10-15 light banded tricep pull downs

Wednesday April 11
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 goblet squats w/:01 pause in bottom + 10 dumbbell push press + 10m bear
crawl]
+
A1. Front rack alternating lunges, 3x14-16, :60 rest
A2. 6-8/side 1-arm dumbbell push press, :60 rest
+
3 sets for total rounds:
AMRAP in 3:00
12 wall balls, 14 to 9’/20 to 10’
50/25/15 double unders or 100 single unders
15 sit ups
:60 rest
Pick up where you left off in previous set
Score is total number of rounds overall
+
2 rounds not for time:
10-15 light plate halos
10/side plank rotations
Thursday April 12
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 dumbbell cleans + 10m crab walk + :30 front leaning rest]
+
A. Power clean and split jerk, 8x1 focusing on technique, only add weight if there is no press out
in the split jerk, begin a rep every :60
B. Pendlay row, 5-5-5@20x1, :60 rest
+
3 rounds for time:
200m run
8 burpees
8 ground to overhead, 65/95
8 box jump overs
+
2 rounds not for time:
:15-:30 L-sit or L-hang
10-15 light band pull aparts

Friday April 13
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners trade full rounds:
5 pull ups
10 hand-release push ups
15 air squats

4/2-4/7

26098_f_fl (1).jpg

Monday April 2
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 goblet squats w/:01 pause in bottom + 10m walking lunges w/reach overhead +
:30 hanging knee tuck]
+
Every :90 for 4 sets:
1st: 4 hang squat cleans
2nd: 2-3 deadhang to inverted or 2-3 dragon flags
+
3 rounds for time:
30 sit ups
20 wall balls, 14 to 9’/20 to 10’
10 box jumps
+
2 rounds not for time:
:15/side star plank
40m moderate prowler push
Tuesday April 3
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 tough russian kettlebell swings + 10-15 light banded good mornings + 5 burpees
w/2-hand touch to 6” target]
+
A.Snatch-grip deadlift, 5-5-4-4@31x1, 2:00 rest
B. Handstand push up practice, 3x :30, :60 rest
+
AMRAP in 10:00
8 power cleans, 65/95
50/25/15 double unders or 100 singles
8 shoulder to overhead, 65/95
16 row calories
+
Not for time:
Accumulate 50 hollow rocks

Wednesday April 4
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [20m/side 1-arm dumbbell overhead carry + 10-15 hand-release push ups + 15 air
squats]
+
A. 1 snatch balance + 2 overhead squats, 1-1-1-1, 2:00 rest
B. Seated dumbbell Arnold press, 3x5-6@21x1, :60 rest
+
For time:
50 alternating 1-arm dumbbell snatches, 35/50 or 20/35
40 plate-hop burpees
30 air squats
20 hand-release push ups
10 pull ups/ring rows
*perform 8 russian twists w/plate every minute on the minute, 15/25 or 10/15
+
2 rounds not for time:
:30 weighted sorenson hold
20m/side 1-arm heavy farmers carry
Thursday April 5
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10m broad jumps + 10m crab walk + 10 dumbbell cleans]
+
A. 2 push jerks + 1 split jerk, 6x1 only adding weight if there is NO press out, begin a set every
:90
B. Pendlay row, 3x6@20x1, :60 rest
+
12:00 for total reps:
1st: :30 toes to bar
2nd: :30 dumbbell cleans
3rd: :30 wall walks
+
2 rounds not for time:
10-15 light banded tricep pull downs
10/side dumbbell scap retractions

Friday April 6
A. Max out Friday
+
For time with a partner, one person working at a time:
30 squat cleans, 65/95
40 row calories
40 bar-facing burpees
40 row claories
60 deadlifts, 65/95
40 row calories

3/5-3/9

Monday March 5
10:00 warm up
row/run/bike @easy pace
Mobility- coach led
2 rounds of [15 jumping squats + :15/side plank + 6/side 1-arm ring rows]
+
Every 2:00 for 5 sets:
3 clean-grip deadlifts + 2 hang squat cleans
5-7 strict toes to bar
+
AMRAP in 6:00
15 wall balls, 14 to 9’/20 to 10’
10 burpees to a plate
+
3:00 rest
+
AMRAP in 6:00
10 pull ups
14 alternating pistol squats or dumbbell lunges
+
2 rounds not for time:
:30 arrested superman hold
10-15 light band tricep pull downs
Tuesday March 6
10:00 warm up
row/run/bike@easy pace
Mobility-coach led
2 rounds of [5/side 1-arm kettlebell swings + 10 box jumps + 5 inchworms]
+
A. Hang power snatch, 2-2-2-2-2, 2:00 rest
B. 3-point dumbbell row, 3x8-10/side@20x1, :60 rest
+
AMRAP in 10:00
10 sit ups
10 dumbbell cleans
10 dumbbell push press
200m run
+
2 rounds not for time:
10/side plank rotations
10 scap pull ups

Wednesday March 7
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10 weighted alternating lunges + 10 DB press from glute bridge + 10m bear crawl]
+
A. 1&1⁄4 front squat, 4-4-3-3, 2:00 rest
B. Elevator ring dips (use band if necessary) :01 pause at top, :01 pause in middle, :01 pause at
bottom, 3x4-6, :60 rest
+
For 10:00
1000m row
30 back squats, 75/115
AMRAP toes to bar in remaining time
+
2 rounds not for time:
10 alternating DB renegade rows
3 dragon flags
Thursday March 8
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10-15 hand-release push ups /”01 pause at top + 10m crab walk + :60 jump rope
practice]
+
Every :90 for 4 sets:
1st: Bench press, 3 reps@30x1
2nd: :30 chin over the bar hold or strict pull ups
+
12:00@85% aerobic:
40m farmers carry
15/row row/bike/ski calories
8 power snatches, 55/75
8 box jump overs
+
2 rounds not for time:
10-15 weighted hip extensions
16 russian twists w/wall ball
Friday March 9
18.3