Monday August 27 – Crossfit

10:00 warm up

row/run/bike@easy pace

2 rounds of [ 10m lunge w/reach overhead + 10 hand-release push ups + :30 hollow hold]

+

Every :90 for 4 sets:

1st: 2 front squats, 20x1 tempo

2nd: 6-8 dumbbell floor press from glute bridge, 20x1 tempo

+

3 sets:

AMRAP in 3:00

8 thrusters, 65/95

40 double unders or 80 single unders

16 sit ups

:60 rest

Pick up where you left off in previous set, score is total number of rounds overall

+

2-3 sets not for time:

10 V-ups

10/side DB scap retractions 

 

 

 

 

 

 

Tuesday August 28 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [20m broad jumps + 20m high knees + 20m butt kicks + 20m bear crawl]

+

Every 3:00 for 4 sets:

3 power cleans, :10 rest between sets

:45 strict pull ups, use band if necessary, get chin all the way over the bar every time

+

AMRAP in 10:00

10 dumbbell deadlifts

40m farmers carry w/DBs

10 DB shoulder to overhead

200m run

+

2-3 sets not for time:

10-15 light band pull aparts

:30 hanging knee tuck

 

 

 

 

Wednesday August 29 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 banded overhead squats + :30 passive hang from bar + :30 alternating lunges]

+

Every :90 for 12:00

1st: 3 overhead squats, moderate/tough, 20x1 tempo

2nd: :30 dumbbell renegade row

+

2 rounds for time:

400m run, 500m row, or .5 bike

20 alternating dumbbell lunges or pistol squats

10 burpees to a plate

+

2-3 sets not for time:

10-15 weighted hip extensions 

15/side banded tricep extensions 

 

 

 

 

Thursday August 30 – Crossfit

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 alternating dumbbell snatches + 10m crab walk + 5 inchworms]

+

For 12:00

1st: 3 hang power snatches from above the knee 

2nd: :30 chin over the bar hold 

3rd: :30 double under practice

+

AMRAP in 9:00

300m row or ski

16 kettlebell swings

16 box jump overs

+

2-3 sets not for time:

:15/side star plank

10-15 light reverse hypers

 

 

 Friday August 31 – Crossfit and Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ :30 jumping jacks + :30 mountain climbers + :60 bike/row/ski]

+

AMRAP in 10:0 with a partner, partners trade movements:

15 wall balls 

200m run

20m/side 1-arm dumbbell overhead carry

+

AMRAP in 8:00 with a partner, one person working at a time:

100 double unders or 200 single unders 

30 row or bike calories

40 weighted sit ups

+

For time (ind)

100m run

21 dumbbell thrusters

100m run

15 dumbbell thrusters

100m run

9 dumbbell thrusters

 

Monday August 27 – Bootcamp

10:00 warm up

row/run/bike@easy pace

2 rounds of [ 10m lunge w/reach overhead + 10 hand-release push ups + :30 hollow hold]

+

For 12 minutes:

30 plank marches

20 goblet squats, squat to box if not parallel

10 burpees

20 goblet squats

30 plank marches

Row for max calories for the remaining time

+

3 sets:

AMRAP in 3:00

8 dumbbell thrusters

80 single unders

16 sit ups

:60 rest

Pick up where you left off in previous set, score is total number of rounds overall

+

3 sets not for time:

40 meter overhead plate carry

20 mountain climbers

10 ground to overhead with plate

 

Tuesday August 28 – Bootcamp

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [20m broad jumps + 20m high knees + 20m butt kicks + 20m bear crawl]

+

Every 3:00 for 4 sets:

12 dumbbell cleans, heavier than last week

10 ring rows

+

AMRAP in 10:00

10 dumbbell deadlifts

40m farmers carry w/DBs

10 DB shoulder to overhead

200m run

+

Not for time:

500 m ski

25 reverse crunches

500 m row

25 reverse crunches

 

 

Wednesday August 29 – Bootcamp  

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 banded overhead squats + :30 passive hang from bar + :30 alternating lunges]

+

12:00 EMOM:

1st: :30 OH kb hold

2nd: :30 jerks with kb

3rd:  Bent over rows with kb

+

2 rounds for time:

400m run, 500m row, or .5 bike

20 alternating dumbbell lunges or pistol squats

10 burpees to a plate

+

 

3 sets not for time:

10 knees to elbow

15 overhead tricep extensions

:30 flutter kicks

 

Thursday August 30 – Bootcamp  

10:00 warm up

row/run/bike@easy pace

Mobility- coach led

2 rounds of [ 10 alternating dumbbell snatches + 10m crab walk + 5 inchworms]

+

For 12:00

1st: 12 dumbbell snatches, heavier than last week

2nd: :30 plank hold or bottom of push up hold

3rd: 10-12 v-ups

+

AMRAP in 9:00

300m row or ski

16 kettlebell swings

16 box jump overs or step overs

+

3 sets not for time:

10 plank jacks with a push up

10 cal bike