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CF

Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)

+

For 10:00

1st: 12 alternating front rack lunges or 12 alternating pistol squats if proficient

2nd: :30 double under practice

+

“Fat Amy” for time (20 minute time cap):

50 air squats

10 burpees

40 sit ups

10 burpees

30 DB reverse lunges

10 burpees

20 kettlebell swings

10 burpees

10 meter bear crawl

10 burpees

20 kettlebell swings

10 burpees

30 DB reverse lunges

10 burpees

40 sit ups

10 burpees

50 air squats

+

Not for time:

Accumulate a total of 3:00 plank

Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)

+

15 minute EMOM:

1: 2 touch and go squat cleans + 2 front squats

2: :15/side plank

3: :40 row, bike, or ski @easy effort

+

12 minute EMOM:

1: :30 alternating dumbbell snatches

2: :30 strict pull ups

3: :30 hand-release push ups

+

9 minute EMOM:

1: :30 hollow hold

2: :30 arrested superman hold

3: :30 spider plank

CF

Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)

+

10:00 EMOM:

1st: clean and push jerk clusters, 1.1.1

2nd: :30 plank w/hands on barbell

+

Every 2:00 for 10 rounds:

200m run or 250m row

+

Every :90 for 10 rounds:

:20 plank

:20 jumping squats

:20 mountain climbers

CF

Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)

+

Almost the New Year!!  Complete the following for time:

31 dumbbell push press

31 pull ups

31 alternating dumbbell snatches

31 sit ups

31 toes to bar or knee raises

31 push ups

31 box jumps or step ups

31 DB squats

31 double unders or 62 single unders

31 dumbbell thrusters

31 DB lunges

31 burpees

+

Not for time:

365 meter row

365 meter ski



Monday, December 24 – Bootcamp

Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)

+

For 10:00, continuously moving at moderate pace:

250 meter row

10 push ups

20 dumbbell snatches

+

“Fat Amy” for time (20 minute time cap):

50 air squats

10 burpees

40 sit ups

10 burpees

30 reverse lunges

10 burpees

20 kettlebell swings

10 burpees

10 meter bear crawl

10 burpees

20 kettlebell swings

10 burpees

30 reverse lunges

10 burpees

40 sit ups

10 burpees

50 air squats

+

Not for time:

Accumulate a total of 3:00 plank




Tuesday, December 25:

Gym Closed - Merry Christmas!




Wednesday, December 26 – Bootcamp

Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)

+

15 minute EMOM:

1: 8-10 dumbbell squat cleans

2: 12 pistol squats to box (6/side)

3: :40 row, bike, or ski

+

12 minute EMOM:

1: :30 alternating bicep curls

2: :30 tricep extensions

3: :30 kettlebell deadlifts

+

9 minute EMOM:

1: :30 hollow hold

2: :30 arrested superman hold

3: :30 spider plank







Thursday, December 27 – Bootcamp

Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)

+

10:00 EMOM:

8-10 dumbbell clean and jerks

+

Every 2:00 for 10 rounds:

200 meter sprint

+

Every :90 for 10 rounds:

:20 plank

:20 jumping squats

:20 mountain climbers







Friday, December 28 – Bootcamp

Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)

+

Almost the New Year!!  Complete the following for time:

31 dumbbell push press

31 ring rows

31 dumbbell snatches

31 sit ups

31 knees to elbows or leg raises

31 push ups

31 box jumps or step ups

31 squats with dumbbells

31 plate hops

31 dumbbell thrusters

31 weighted lunges

31 burpees

+

Not for time:

365 meter row

365 meter ski