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Monday December 31 – Bootcamp

Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats

12 Minutes EMOM:

1: 10 Db RDL

2: 10 Db OH press

For Time

500 m row

50 lunges

500 m row

50 push ups

500 m row

50 air squats

500 m row

3 rounds not for time:

10 shoulder taps, directly into

20 plank marches, directly into

30 mountain climbers

:30 rest

Wednesday January 2 – Bootcamp

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges

12 min EMOM:

1: :40 weighted step ups

2: :40 Push Ups

For time:

500 m row or ski

50 wall balls

30 Db clean and press

50 wall balls

500 m row or ski

Accumulate a total of 3:00 plank

Accumulate a total of 3:00 hollow hold

Thursday January 3 – Bootcamp

Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push

ups

14 minutes:

Work to best 10 Rep db strict press

:30 rest

100 db push press

Bike in remaining time

15 minute AMRAP:

6 Db thrusters

8 Box Step Ups 20” Max

10 Sit Ups

4 rounds not for time:

30 lemon squeezers as fast as possible

Friday January 4 – Bootcamp

Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3

12 min AMRAP:

5 push ups

10 db squat cleans

20 db snatches

rest 5 mins

14 min AMRAP:

50 kb swings

30 pull ups or ring rows

10 kb deadlifts

3 rounds not for time

20 trx knee to elbow

10 trx pikes

Monday December 31 – Crossfit

Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats

12 Minutes EMOM:

1: 10 Db RDL

2: 10 Db OH press

For Time

500 m row

50 lunges

500 m row

50 push ups

500 m row

50 air squats

500 m row

3 rounds not for time

10 strict leg raises (hanging from bar)

:30 plank with feet on swiss ball or bosu

Tuesday January 1

Partner Workout at 10am!!! Happy New Year!

Wednesday January 2 – Crossfit

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges

12 min EMOM:

1: 6 back squats w :03 second pause at bottom

2: 6 Push Ups + 5 Box Jumps

For time:

500 m row

50 wall ball 20/14

30 ground to overhead 95/65

50 wall ball

500 m row

Accumulate 2 minutes of an L hang or L sit

Thursday January 3 – Crossfit

Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push

ups

14 minutes:

Build to heavy strict press

Then, build to heavy push press

After both have been found try to get 100 reps with just the bar

15 minute amrap:

6 thrusters 95/65

8 Box Jumps 24”20”

10 toes to bar

4 rounds not for time:

30 lemon squeezers as fast as possible

Friday January 4 – Crossfit

Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3

12 min AMRAP:

1 clean 135/95

3 wall ball 20/14

5 push ups

rest 5 mins

14 min AMRAP:

50 kb swings

30 pull up

10 dead lift 135/95

3 rounds not for time

20 trx knee to elbows

10 trx pike