CrossFit

Warm up: 2 rounds – 10 jumping squats, 10 m spider man stretch, 10 m inch worms, 10 pass banded pass throughs; Mobility

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Every :60 for 6:00

1 squat clean + 1 front squat + 1 shoulder to overhead

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20 minute AMRAP:

200 meter run

16 wall balls

200 meter run

16 1-arm DB overhead lunges

200 meter run

16 weighted sit ups

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2-3 rounds not for time:

15 banded pull aparts

12 GHD hip extensions

CrossFit

Warm up: 2 rounds - 10 push ups, :15 side plank/side, 200 meter row; Mobility

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Every :60 for 9:00

1st: :45 double under practice

2nd: 45 strict pull ups, use band if necessary

3rd: :45 plank

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AMRAP in 15:00

3-6-9-12-18…

Toes to bar

Ground to overhead, 65/95

40 double unders/80 single unders after each set

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2-3 rounds not for time:

15/side banded tricep extensions

10/side quadruped hip extensions


CrossFit

Warm up: 2 rounds - 10 m Samson stretch, 10 m walking lunges, 20 m high knees; Mobility   

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Every 2:00 for 5 sets:

2-3 back squats, 20x1 tempo

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4 rounds for time:

15 alternating 1-arm DB snatch

15 box jumps

15 1-arm DB hang clean and jerk

15 row calories

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Not for time:

200m heavy farmers carry

CrossFit

Warm up: 2 rounds - :30 plate halos, :30 squat hold with plate, :30 shoulder taps; Mobility

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Every :90 for 12:00

1st: 5 clean-grip deadlifts, 31x1 tempo

2nd: :15/side plank

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3 rounds for time:

400 meter run

21 dumbbell squats

15 burpees over dumbbells

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2-3 sets not for time:

12-14 alternating bicep curls

10 V-ups


CrossFit

Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep extensions; Mobility

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Every :60 for 10:00

1st: 1 hang power snatch + 1 overhead squat

2nd: :30 plank w/hands on barbell

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For time:

50 sit ups

40 calorie row, bike, or ski

30 pull ups

40 calorie row, bike, or ski

50 sit ups

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2-3 sets not for time:

:30 flutter kicks

6/side 1-arm dumbbell external rotation, 30x0


Monday 9/17 Bootcamp

Warm up: 2 rounds – 10 jumping squats, 10 m spider man stretch, 10 m inch worms, 10 pass banded pass throughs; Mobility

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6-minute EMOM, increasing weight each minute if possible:

1st: 10 dumbbell thrusters

2nd: 8 dumbbell thrusters

3rd: 6 dumbbell thrusters

4th: 4 dumbbell thrusters

5th: 2 dumbbell thrusters

6th: 1 dumbbell thruster

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20 minute AMRAP:

200 meter run

16 reverse lunges with dumbbells

200 meter run

16 overhead reverse lunges with dumbbells

200 meter run

16 weighted sit ups

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3 rounds:

15 banded pull aparts

12 GHD hip extensions

9 ring rows


Tuesday 9/18 Bootcamp:

Warm up: 2 rounds - 10 push ups, :15 side plank/side, 200 meter row; Mobility

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9 minute EMOM:

1st: :45 jumping jacks, weight optional

2nd: 45 burpees to plate

3rd: :45 plank jacks

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15 minute AMRAP:

3-6-9-12-18…

Knees to elbows

Dumbbell clean and jerk

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3 rounds:

21 overhead tricep extensions

15 cal bike, moderate pace

9 bent over rows


Wednesday 9/19 Bootcamp:

Warm up: 2 rounds - 10 m Samson stretch, 10 m walking lunges, 20 m high knees; Mobility   

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For 10:00

800 meter row

12 air squats

600 meter ski

12 air squats

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3 rounds for time:

30 dumbbell snatches

30 weighted step ups

30 spider planks

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Not for time:

200 m overhead plate carry

100 mountain climbers



Thursday 9/20 Bootcamp

Warm up: 2 rounds - :30 plate halos, :30 squat hold with plate, :30 shoulder taps; Mobility

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12-Minute EMOM:

1st: :30 jump rope

2nd: :30 plate to overhead

3rd: :30 overhead lunges with plate

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3 rounds for time:

400 meter run

21 dumbbell squat cleans

15 burpees over dumbbells

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Not for time:

100 toe touches (ab exercise)

100 alternating dumbbell bicep curls



Friday 9/21 Bootcamp:

Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep extensions; Mobility

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For 10:00:

21 hollow rocks

15 kettlebell deadlifts

12 kettlebell plank pull throughs

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For time:

50 dumbbell snatches

40 calorie row, bike, or ski

30 weighted sit ups

40 calorie row, bike, or ski

50 dumbbell snatches

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3 rounds not for time:

10 dumbbell forward raises

:30 flutter kicks

10 dumbbell lateral raises

:30 flutter kicks