CrossFit

Warm up: 2 rounds – 10 side kicks/side, 10 m spider man stretch, 10 pass banded

pass throughs; Mobility

+

Every :90 for 12:00:

1st: 1 squat clean + 2 hang squat cleans + 1 STO

2nd: :30 hanging knee raise

+

12 minute AMRAP:

100 meter run

12 toes to bar

50 double unders or 100 single unders

12 toes to bar

+

2-3 rounds not for time:

15 banded curls

10 weighted hip extensions

CrossFit

Warm up: 2 rounds - 10 push ups, :15 side plank/side, 10 air squats; Mobility

+

15 minutes:

1st: 30 1-arm dumbbell overhead walking lunges, switch arms as needed

2

nd

: 5-6 banded pendlay rows

3

rd

: :30 hollow hold, weighted if possible

+

15 minute EMOM:

1

st

: :30 burpees w/2-hand touch to 6" target

2

nd

: 6-7/side 1-arm dumbbell push press

3

rd

: 40m tough farmers carry

+

2 rounds @80%:

500 m row

400 m sk

or .5 mile bike

CrossFit

Warm up: 2 rounds - 10 m Samson stretch, 20 shoulder taps, 20 m high knees;

Mobility

+

Every :90 for 12:00

1st: 4 back squats, 20x1 tempo

2nd: 1-2 rope climbs or :30 chin over bar hold

+

3 rounds for time:

10 power cleans, 65/95

200m run

10 shoulder to overhead, 65/95

200m row

+

2-3 sets not for time:

16 Russian twists w/wall ball

10 shoulder taps

CrossFit

Warm up: 2 rounds – 20 banded pull aparts, 20 reverse lunges, 10 m inch worms;

Mobility

+

For 12:00:

1st: 4 clean-grip deadlifts, 30x1 tempo

2nd: :30 handstand hold

3rd: :30 weighted plank

+

3 rounds for total reps:

:60 double unders

:60 power snatches, 55/75

:60 front squats, 55/75

:60 rest

+

2-3 sets not for time:

:30 leg raises

14-16 alternating bicep curls

CrossFit

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

extensions; Mobility

+

Every 2:00 for 10:00

1 power snatch + 2 overhead squats

5-6 strict pull ups

+

For time:

1-2-3-4-5-6-7-8-9-10

Thrusters, 65-95

Burpees over the bar

+

2-3 sets not for time:

:30 plank march

10-15 light banded pull downs

Monday 9/24 Bootcamp

Warm up: 2 rounds – 10 side kicks/side, 10 m spider man stretch, 10 pass banded

pass throughs; Mobility

+

For 12:00:

10 dumbbell thrusters

20 hanging leg raises

30 calorie row, bike, or ski

+

12 minute AMRAP:

100 meter sprint

75 jump rope

50 weighted sit ups

+

3 rounds not for time:

10 ring rows

10 hip extensions

10 plank rotations/side

Tuesday 9/25 Bootcamp:

Warm up: 2 rounds - 10 push ups, :15 side plank/side, 10 air squats; Mobility

+

15 minute EMOM:

1

st

::30 overhead walking lunges (w/dumbbells or kettlebells)

2

nd

: :30 bent over rows

3

rd

: :20- :30 squat hold

+

15 minute EMOM:

1

st

: 10 burpees or frog jumps

2

nd

: 15 push press with dumbbells or kettlebells

3

rd

: 20 plank pull throughs

+

2 rounds:

500 m row

400 m ski

Wednesday 9/26 Bootcamp:

Warm up: 2 rounds - 10 m Samson stretch, 20 shoulder taps, 20 m high knees;

Mobility

+

For 12:00

20 knees to elbows

400 meter run

20 push ups

400 meter run

+

3 rounds for time:

20 dumbbell clean and jerks

20 calorie bike

+

Not for time:

30 Russian twists with wall ball

100 m walk with wall ball

20 Russian twists

100 m walk

10 Russian twists

100 m walk

Thursday 9/27 Bootcamp

Warm up: 2 rounds – 20 banded pull aparts, 20 reverse lunges, 10 m inch worms;

Mobility

+

For 12:00:

10 kb deadlift

10 burpees

10 goblet squats

+

3 rounds for time:

:60 jump rope

:60 dumbbell snatches

:60 air squats

:60 rest

+

Not for time:

50 reverse crunches

50 alternating dumbbell bicep curls, heavier than last week

Friday 9/28 Bootcamp:

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

extensions; Mobility

+

For 10:00 (continue counting up by 10’s):

20 weighted step ups (15/leg)

10 elevator planks

30 weighted step ups

10 elevator planks

40 weighted steps ups....

+

For time:

1-2-3-4-5-6-7-8-9-10

Dumbbell squats

Burpees

+

3 rounds not for time:

40 meter sandbag carry