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