Monday August 13 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m broad jumps + :30 alternating side lunges + :30 bottom of squat hold]

+

Every :90 for 4 sets:

1st: 4 front squats, 20x1 tempo

2nd: 5-6 seated dumbbell shoulder press, 20x1 tempo

+

4 rounds for time:

16 wall balls, 14 to 9’/20 to 10’

8 burpees to a plate

16 weighted sit ups w/DB at chest

+

2-3 sets not for time:

:30 sorenson hold

20m/side 1-arm DB overhead carry 

 

 

 

 

Tuesday August 14 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 5/side 1-arm DB hang clean and jerks + 10m crab walk + :15/side front rack stretch]

+

For 10:00

Evens- 2 power cleans + 2 hang power cleans, light/moderate

Odds- :30 hollow hold

+

AMRAP in 12:00

300m run 

10 dumbbell cleans

12 toes to bar

10 dumbbell push press

+

Not for time:

Accumulate :60 weighted plank 

 

 

Wednesday August 15 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light banded pass throughs + 10-15 banded overhead squats + 10m duck walk]

+

Every :90 for 12:00

1st: 5 overhead squats, LIGHT, 20x1 tempo

2nd: :30 strict pull ups, use band if necessary 

+

For time:

21-15-9

Calories (bike/row/ski)

Thrusters, 65/95

+

2-3 sets not for time:

:30 flutter kicks

14 alternating dumbbell curls 

 

 

 

Thursday August 16 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m penguin walk + 5 inchworms + :15/side plank]

+

Every :60 for 12:00

1st: :30 double unders

2nd: power clean and push jerk, 3 reps

3rd: :30 russian twists

+

AMRAP in 9:00

60 double unders or 120 single unders

12 deadlifts, 95/135

200m run

+

Not for time:

200m offset carry (1-arm farmers carry, 1-arm front rack or overhead, can switch arms at any point)

 

 

 

 

 

 

 

Friday August 17 – Crossfit and Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10 goblet squats + 10 halos + :20-:30 passive hang from bar]

+

AMRAP in 10:00 with a partner, one person working at a time:

600m row

40 1-arm dumbbell thrusters

20 pull ups

+

12:00 with a partner for total reps:

:60 burpee box jump overs

Switch

:60 kettlebell swings

Switch

:60 V-ups

Switch

+

For time (ind)

400m run

30 hand-release push ups

30 sit ups

 

Monday August 13 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 jumping squats + :30 alternating side lunges + :30 bottom of squat hold]

+

For 12:00:

1st: :40 frog jumps, :20 rest

2nd: :40 prisoner squats, :20 rest

3rd:  :40 mountain climbers, :20 rest

4th: :40 push ups, :20 rest

+

4 rounds for time:

16 plate to overhead

8 burpees to a plate

16 weighted sit ups with plate

+

3 sets not for time:

15-20 quadruped hip extensions / side

15-20 banded banded steps / side

:45 plank

 

Tuesday August 14 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 5 DB clean and jerks + 10m crab walk + :15 side plank / side]

+

For 10:00

Evens- 6-8 dumbbell cleans

Odds- :30 hollow hold

+

AMRAP in 12:00

300m run or 350 meter row

10 dumbbell cleans

12 knees to elbow

10 dumbbell push press

+

Not for time:

1 mile bike

50 glute bridges

 

 

Wednesday August 15 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [10-15 light banded pass throughs + 10-15 banded overhead squats + 10m duck walk]

+

For 12:00, continuously at a moderate pace:

10 overhead plate walking lunges

10 ring rows

20 weighted step ups

20 plank jacks

+

For time:

21-15-9

Calories (bike/row/ski)

Dumbbell thrusters

+

2-3 sets not for time:

:30 flutter kicks

:30 reverse crunches

:30 hollow hold

Thursday August 16 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10m penguin walk + 5 inchworms + :15/side plank]

+

Every :60 for 12:00

1st: :30 wall ball practice – squat to low target, really focus on form

2nd: 8 dumbbell clean and jerk

3rd: :30 russian twists

+

AMRAP in 9:00

120 single unders or 75 jumping jacks

12 kettlebell deadlifts

200m run or 250 meter row

+

Not for time:

:60 plank

50 toe touches on 45 pound plate 

40 shoulder taps (hands under shoulders; little to no rocking)

30 toe touches

20 shoulder taps

10 toe touches