CF

Warm up: 2 rounds - 20 mountain climbers, 10 squats, 6 inch worms; Mobility (coach led)

+

For 10:00:

1st: 20m DB walking lunges

2nd: :30 double under practice

+

2 rounds for time:

30 thrusters, 35/45

30 deadlifts, 95/135

30 box jumps

30 push ups

30 sit ups

+

2-3 rounds, not for time:

200 m ski

:40 plank

Warm up: 2 rounds - 15 sit ups, 10 m walking lunges, 10 m Samson stretch (:03 pause at bottom); Mobility (coach led)

+

Every :90 for 12:00

1st: 3 power clean and split jerk singles, :10 rest between reps

2nd: :30 V-ups

+

3:00 rest

+

12 minute EMOM:

1st: :30 alternating dumbbell snatches

2nd:  :30 bike sprint

3rd: :30 hang power cleans

+

Accumulate a total of 50 toe touches and 50 lemon squeezers

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m Frankenstein kicks; Mobility (coach led)

+

For 10:00:

1st: 3 front squats from the floor

2nd: 7/side plank rotations

+

Quick tutorial on kettlebell swings to assure a mastery of the lock out position without over extension.  

+

12 minute AMRAP:

15 wall balls

15 kettlebell swings

200 m row

+

3 rounds not for time:

:30 flutter kicks

:30 spider plank

Warm up: 2 rounds - 5 push ups, 10 around the worlds, 10 squats with :03 pause at bottom; Mobility (coach led)  

+

For 12:00:

1st: 6 R leg 1-leg romanian deadlifts

2nd: 6 L leg 1-leg romanian deadlifts

3rd: 20 band pull aparts

+

For time:

18-15-12-9-6-3

Dumbbell push press

Toes to bar

Calorie row, bike, or ski

+

3 rounds not for time:

40 m sandbag carry

:30 hollow hold


Warm up: 2 rounds - 10 hand release push ups, :15 side plank/side, 10 ring rows; Mobility (coach led)

+

For 10:00

1st: :30 strict pull ups, use band if necessary

2nd: 4 back squats @30x0 tempo

+

Death by burpees:

Minute 1: 1 burpee

Minute 2: 2 burpees

Minute 3: 3 burpees

And so on, and so forth….winner gets a prize!

+

3 rounds not for time:

21 Russian twists

15 glute bridge dumbbell press

9 v-ups


Monday, December 17 – Bootcamp:

Warm up: 2 rounds - 20 mountain climbers, 10 squats, 6 inch worms; Mobility (coach led)

+

For 10:00:

250 meter row

Rest :30

+

Then, 2 rounds for time:

30 dumbbell thrusters

30 kettlebell deadlift

30 step ups (weighted if possible)

30 push ups

30 sit ups (weighted if possible)

+

2-3 rounds, not for time:

200 m ski

:40 plank



Tuesday, December 18 – Bootcamp:

Warm up: 2 rounds - 15 sit ups, 10 m walking lunges, 10 m Samson stretch (:03 pause at bottom); Mobility (coach led)

+

12 minute EMOM:

1st: :40 dumbbell squat cleans

2nd: :40 burpees over dumbbells

3rd: :40 jump rope

+

3:00 rest

+

12 minute EMOM:

1st: :30 mountain climbers

2nd:  :30 bike sprint

3rd: :30 reverse lunges (with weight if possible)

+

Accumulate a total of 50 toe touches and 50 lemon squeezers



Wednesday, December 19 – Bootcamp:

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m Frankenstein kicks; Mobility (coach led)

+

For 10:00:

36 jumping jacks

24 dumbbell snatches

12 Renegade rows

+

Quick tutorial on kettlebell swings to assure a mastery of the lock out position without over extension.  

+

12 minute AMRAP:

15 wall balls

15 kettlebell swings

200 m row

+

3 rounds not for time:

:30 flutter kicks

:30 spider plank




Thursday, December 20 – Bootcamp:

Warm up: 2 rounds - 5 push ups, 10 around the worlds, 10 squats with :03 pause at bottom; Mobility (coach led)  

+

For 12:00:

1st: 12 pistol squats to box (6/leg)

2nd: 12 dips off box

3rd: 20 band pull aparts

+

For time:

18-15-12-9-6-3

Dumbbell overhead press

Knees to elbow

Calorie row, bike, or ski

+

3 rounds not for time:

40 m sandbag carry

:30 hollow hold


Friday, December 21 – Bootcamp:   

Warm up: 2 rounds - 10 hand release push ups, :15 side plank/side, 10 ring rows; Mobility (coach led)

+

Every minute for 10:00:

15 plate hops

+

Death by burpees:

Minute 1: 1 burpee

Minute 2: 2 burpees

Minute 3: 3 burpees

And so on, and so forth….winner gets a prize!

+

3 rounds not for time:

21 Russian twists

15 glute bridge dumbbell press

9 v-ups