George H. W. Bush  - 41st President of the United States, 43rd VP, 11th Director of CIA,  2nd Chief of the U.S. Liaison Office to the People's Republic of China, 10th United States Ambassador to the United Nations, Member of the U.S. House of Representatives from Texas's 7th district, Lieutenant United States Navy WWII

George H. W. Bush - 41st President of the United States, 43rd VP, 11th Director of CIA, 2nd Chief of the U.S. Liaison Office to the People's Republic of China, 10th United States Ambassador to the United Nations, Member of the U.S. House of Representatives
from Texas's 7th district, Lieutenant United States Navy WWII

CF

Warm up: 2 rounds - 200 m row, bike, or ski, 10 squats with :03 pause at bottom, 10 push ups; Mobility (coach led)

+

12 minute EMOM:

1: 8 R leg reverse split squats from rack, bar on back

2: 8 L leg reverse split squats

3:  5-6/side 1-arm DB Z press

+

For time (20 minute time cap):

50 calorie row

5 burpees

50 goblet squats

5 burpees

50 weighted sit ups

5 burpees

+

2 rounds not for time:

:30 hollow hold

:30 superman hold

:30 glute bridge hold

CF

Warm up: 2 rounds – 10 m Samson stretch, 10 m walking lunges, :30 plank; Mobility (coach led)

+

For 12:00 (try to match calories each time):

:60 bike cal

:60 row cal

:60 ski cal

:60 rest

+

For time:

10-1

Ground to overhead, 65/95

Burpees over the bar

Pull ups

+

Not for time:

75 toe touches

75 mountain climbers

CF

Warm up: 2 rounds - 8 side plank rotations per side, 10 m death march, :30 jacks; Mobility (coach led)  

+

12:00 minute EMOM:

1st: 5 front squats from the floor (can squat clean first rep)

2nd: :30 weighted plank

+

15 minute AMRAP:

9 power cleans, 65/95

12 dumbbell front rack lunges

15 hand release push ups or handstand push ups, or 4 wall walks

+

3 rounds not for time:

10 bicep curls

10 overhead tricep extensions

10 v-ups

CF

Warm up: 2 rounds - :20 bar hang, :20 squat hold, :20 bottom of push up hold; :30 overhead plate hold; Mobility (coach led)

+

Every :60 for 10:00

1st: 6 overhead squats, light, or use band

2nd: 6-8 bent over DB rows

+

For time:

27-21-15-9

Dumbbell thrusters

Kettlebell swings

Bike or ski calories

+

3 rounds not for time:

:30 sandbag hold

10 GHD hip extensions

:30 flutter kicks

CF

Warm up: 2 rounds – 20 banded pull aparts, 20 sit ups, 10 banded good mornings, 10 inch worms; Mobility (coach led)

+

Every :60 for 12:00

1st: 8 touch and go deadlifts, moderate with perfect form

2nd: :15/side 1-leg glute bridge hold

3rd: :30 strict pull ups, use band if necessary

+

For time, with a partner (split up as desired, 1 person working at a time):

100 calorie bike

100 wall balls

100 knees to elbow or toes to bar

+

Not for time:

Accumulate a total 3:00 plank


Monday, December 3rd – Bootcamp

Warm up: 2 rounds - 200 m row, bike, or ski, 10 squats with :03 pause at bottom, 10 push ups; Mobility (coach led)

+

12 minute EMOM:

1: 12 Pistol squats to box or bench  (6 per leg)

2: 12 dips off box or bench

3: 16 weighted step ups (8 per side)  

+

For time (20 minute time cap):

50 calorie row

5 burpees

50 goblet squats

5 burpees

50 weighted sit ups

5 burpees

+

2 rounds not for time:

:30 hollow hold

:30 superman hold

:30 glute bridge hold








Tuesday, December 4th – Bootcamp

Warm up: 2 rounds – 10 m Samson stretch, 10 m walking lunges, :30 plank; Mobility (coach led)

+

For 12:00 (try to match calories each time):

:60 bike cal

:60 row cal

:60 ski cal

:60 rest

+

For time:

10-1

Dumbbell clean and press

Burpees to plate

Plank ups

+

Not for time:

75 toe touches

75 mountain climbers






Wednesday, December 5th – Bootcamp

Warm up: 2 rounds - 8 side plank rotations per side, 10 m death march, :30 jacks; Mobility (coach led)  

+

12:00 minute EMOM:

:40 alternating dumbbell snatches

:40 plank march

+

15 minute AMRAP:

9 dumbbell cleans

12 dumbbell front rack lunges

15 hand release push ups

+

3 rounds not for time:

10 bicep curls

10 overhead tricep extensions

10 v-ups





Thursday, December 6th – Bootcamp

Warm up: 2 rounds - :20 bar hang, :20 squat hold, :20 bottom of push up hold; :30 overhead plate hold; Mobility (coach led)

+

10 m EMOM:

8 Overhead squats with pvc pipe or band (if mastered, move on to light dumbbells); squat to box if necessary  

+

For time:

27-21-15-9

Dumbbell thrusters

Kettlebell swings

Bike or ski calories

+

3 rounds not for time:

:30 sandbag hold

10 GHD hip extensions

:30 flutter kicks





Friday, December 7th – Bootcamp  

Warm up: 2 rounds – 20 banded pull aparts, 20 sit ups, 10 banded good mornings, 10 inch worms; Mobility (coach led)

+

For 12:00:

15 kb deadlifts

12 glute bridge dumbbell press

9 ring rows

+

For time, with a partner (split up as desired, 1 person working at a time):

100 calorie bike

100 wall balls

100 knees to elbow or toes to bar

+

Not for time:

Accumulate a total 3:00 plank