Monday, October 29 – Bootcamp

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

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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

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14 minute AMRAP:

200 m run

21 kb sumo deadlift high pull

15 kb goblet lunges

9 push ups

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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

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12 minute EMOM:

1: :30 squat to wall ball

2: 40 m overhead wall ball carry

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Annie:

50-40-30-20-10

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

Sit ups

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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

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10:00 EMOM:

1 st : 15 Ground to overhead with plate

2 nd : 9 Burpees to plate

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2 rounds for time:

1000 m row

30 box jumps or step ups

15 pull ups or ring rows

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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

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12 minute EMOM:

1: 8 dumbbell thrusters

2: 8 bent over rows or chest supported rows

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27-21-15-9

Glute bridge, dumbbell press

Calorie row

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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

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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

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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

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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

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20 minute EMOM:

1: :30 burpees

2: :30 kb deadlifts

3: :30 pull ups or ring rows

4: :30 air squats

5: rest