Monday Oct 22 – Bootcamp

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

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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)

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For time:

50 air squats (get low get low get low)

50 weighted step ups (25 per side)

50 weighted sit ups

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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

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12 minute EMOM:

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

2: :30 hand release push ups

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21-15-9

Calorie bike or ski

Pull ups or ring rows

Dumbbell squat cleans

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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

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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)

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10 min EMOM:

1: 14 alternating dumbbell snatches

2: :30 bike/row/ski

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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

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12 minute EMOM:

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

2: 15 plank ups

3: 20 Russian twists

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16 minute EMOM for reps:

1: :30 bike, row, or ski calories

2: :30 burpees

3: :30 reverse lunges (weight optional)

4: Rest

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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

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10 minutes to build to heavy set of:

1 strict press + 2 push press

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Karen:

150 wall balls for time

-Rest 3 minutes-

3 minute max calorie row

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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

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12 minute EMOM:

1: 10 sumo deadlift high pull w/ barbell

2: :30 max effort ski

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21-15-9

Calorie bike

Pull ups

Power clean #95/#65

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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

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10 minute AMRAP:

40 double unders

20 push ups

10 overhead squats #45/#35

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10 min EMOM:

1: 7 power snatches

2: :30 bike/row/ski

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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

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12 minute EMOM:

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

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16 minute EMOM for reps:

1: :30 bike calories

2: :30 burpees

3: :30 KB swings

4: Rest

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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

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Deadlift technique demo

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10-20-10

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

Box jumps or step ups

Push up

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3 rounds

10 v ups

:30 hollow hold