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