Our lives begin to end the day we become silent about things that matter. - MLK

Our lives begin to end the day we become silent about things that matter. - MLK

Monday, January 21 - Bootcamp

Warm up: :30 walk outs, :20 chin over the bar hold or top of ring row hold,  10 pvc pass throughs x2

+

EMOM for 14 minutes:

Min 1: 12 alternating dumbbell snatches, 5 burpees

Min 2: 8-10 overhead squats with band

+

4 rounds for time:

8 calorie row, bike, or ski

8 dumbbell clean and press

8 front rack dumbbell squats

+

2-3 rounds not for time:

:30 shoulder taps

:30 plank

10 hand release push ups

Tuesday January 22 - Bootcamp  

Warm up: 10 tempo push ups, 10 kang squats with pvs, 20 banded good mornings x2

+

EMOM for 16 minutes:

1: 10 Strict dumbbell OH press

2: :30 Plank (pushing forward on toes to get shoulders past hands, if possible)

2: :30 overhead hold with dumbbells

4: :30 renegade rows

+

11 min AMRAP:

1 pull up or 3 ring rows

3 wall balls

5 box jumps or 6 weighted step ups

3 burpees

1 pull up or 3 ring rows

+

3 rounds not for time

12 plank pull throughs

:20 side plank/side with hip abduction (modify by putting bottom knee down and lifting top leg from side plank position)

Wednesday January 23 - Bootcamp  

Warm up: 15 banded good mornings, 10 pvc pass throughs, 15 hanging straight leg raise x2

+

8 min As Many REPS As Possible:

Wall balls

+

15 min AMRAP:

500 m row/ski or .4 mile bike

10 plate to OH

20 m OH plate lunges

10 plate to OH

+

2 rounds not for time

25 lemon squeezers (with med ball between feet, if possible)

:45 hollow hold

Thursday January 24 - Bootcamp  

Warm up: :30 wall sit, 20 m bear crawl, 5 walkouts with push up + stand up

X2

+

12 min every :90, with dumbbells:

10 cleans

5 squats

5 push press

5 squats

+

For Time:

21-15-9

Dumbbell thrusters

push ups

+

Not for time:

30 v-ups

30 reverse crunches

30 calorie row, bike or ski

Friday January 25 - Bootcamp  

Warm up: 20 m lunges, 10 ring row w/ :05 pause at top, 20 air squats

+

15 min EMOM:

1: 10 kb deadlifts, heavier than last week, if possible

2: :30 high knees  

3:7 3-point bent over kb row (each arm)

+

For time:

500 m row/ski

20 Box jumps or weighted step ups

20 DB cleans

20 Alternating DB snatches

20 Burpees

500 m row/ski

+

3 rounds not for time

40 m farmer carry

20 sit ups



Monday, January 21 - Crossfit

Warm up: :30 walk outs, :20 chin over the bar hold or top of ring row hold,  10 pvc pass throughs x2

+

EMOM for 14 minutes:

Min 1: 3 Hang squat snatch (or Hang power with OH squat)

Min 2: 5 burpees

+

4 rounds for time:

8 calorie bike

8 hang snatch (75/45)

8 OH squats

+

Accumulate 1 min each arm

1 arm plank





Tuesday January 22 - Crossfit

Warm up: 10 tempo push ups, 10 kang squats with pvs, 20 banded good mornings x2

+

EMOM for 16 minutes:

1: 10 Strict OH press (65/45)

2: plank while pushing forward on toes to get shoulders past hands

+

11 min AMRAP:

1 pull up

3 wall ball

5 box jump

3 burpee

1 pull up

+

3 rounds not for time

:30 L hang

15 Knee to elbow



Wednesday January 23 - Crossfit

Warm up: 15 banded good mornings, 10 pvc pass throughs, 15 hanging straight leg raise x2

+

8 min As Many REPS As Possible:

wall balls (20/14)

+

15 min AMRAP:

500 m row/ski or .4 mile bike

10 plate to OH

20 m OH plate lunges

10 plate to OH

+

2 rounds not for time

25 lemon squeezers with med ball between feet

:45 hollow hold




Thursday January 24 - Crossfit

Warm up: :30 wall sit, 20 m bear crawl, 5 walkouts with push up + stand up

X2

+

12 min every :90:

Bear complex (base weight off of push press)

1 power clean

1 front squat

1 push press

1 back squat

1 push press

+

For Time:

21-15-9

Back squat (135/95)

Push ups

+

Accumulate 1:30 of each:

1: plank with feet on med ball

2: plank with hands on med ball





Friday January 25 - Crossfit

Warm up: 20 m lunges, 10 ring row w/ :05 pause at top, 20 air squats

+

15 min EMOM:

1: 5 deadlifts (focus on back extension)

2: 6 cal bike

3:7 bent over kb row (each arm)

+

For time:

500 m row/ski

20 Box jumps

20 DB cleans (35/20)

20 Alternating DB snatches (35/20)

20 Burpees

500 m row/ski

+

3 rounds not for time

40 m farmer carry

20 sit ups