Monday-Workout-Quotes.jpg

Monday January 28 Bootcamp


Warm up: 20 m high knees, 20 m butt kicks, :30 wall sit x2

+

12 minute EMOM:

  1. 10 Deficit reverse lunges off plate

  2. 8 push ups with hands on plates

+

4 rounds for time:

20 goblet squats

5 burpees

20 overhead dumbbell strict  press

+

3 rounds not for time:

:30 hollow hold

:30 Superman hold

:60 front rack kettlebell hold or sandbag hold

Tuesday January 29 - Bootcamp


Warm up: 10 sit ups, 10 pvc pass throughs, 10 broad jumps x2

+

12 minute EMOM:

  1. :30 bike easy pace

  2. :40 row

  3. :40 1 arm dB clean and jerks

+

In 7 minutes:

20-15-10-5

Box jumps or weighted step ups

Knees to elbow

+

Rest 5 minutes

+

In 7 minutes:

20-15-10-5

Dumbbell snatches (20-15-10-5 per arm)

Weighted sit ups

+

2 rounds not for time:

30 cal row

20 plank ups

10 v-ups

Wednesday January 30 - Bootcamp


Warm up: 15 banded good mornings, 10 walk outs, 5 push ups x2

+

10 minute EMOM:

  1. 10 dB RDL

  2. 20 m single arm overhead carry per arm

+

15 minute AMRAP:

10 dumbbell clean and jerks

80 jump rope

10 dumbbell squats

80 jump rope

+

4 rounds not for time:

20 Russian twists

:20 hollow hold

:20 mountain climbers

Thursday January 31


Warm up: 1 minute bike easy pace, :30 walk outs, 20 lunges, 10 hrpu x2

+

For 6:00:

:60 bicep curls

:60 jumping jacks

:60 rest

+

Rest 2:00

+

6 minute EMOM:

:30 3 point row right

:30 3 point row left

+

3 rounds for time:

21 cal bike

10 ring rows

10 knees to elbows

Directly into 3 rounds:

12 dumbbell cleans

12 dumbbell press

+

Not for time:

25 lemon squeezers

25 toe touches

25 sit ups

25 toe touches


Friday, February 1 - Bootcamp


Warm up: 20 m Frankenstein, 10 kang squats, 10 scap retractions hanging from bar or with dumbbells x2

+

For 15:00:

80 m shuttle run

10 kB deadlift

40 high knee taps

10 push ups

+

Partner work out for time (see Crossfit)

+

2 rounds not for time:

20 partner synchro planks, tapping opposite hands

30 partner Russian twists

20 sit ups passing wall ball to partner each time




Monday January 28 - Crossfit

Warm up: 20 m high knees, 20 m butt kicks, :30 wall sit x2

+

12 min EMOM

4 back squats (4x55% - 4x60% - 4x65%)

+

4 rounds for time

20 goblet squat

5 burpees

20 barbell OH Strict Press

+

3 rounds not for time

40 m farmer carry

:30 Sorenson hold





Tuesday January 29 - Crossfit


Warm up: 10 ghd, 10 pvc pass throughs, 10 broad jumps x2

+

12 min emom

:30 bike easy pace

:40 row

:40 1-arm dumbbell hang clean and jerks, switch arms as needed

+

7 min to finish

20-15-10-5

Box jumps

Toes to bar

+

Rest 5 minutes

+

7 min to finish

20-15-10-5

hang power snatch

sit ups

+

2 rounds

20 trx knee to elbow

10 trx pike




Wednesday January 30 Crossfit


Warm up: 15 banded good mornings, 10 walk outs, 5 push ups x2

+

10 min emom

1: 6 Deadlifts

2: 20 m single arm OH db carry each arm

+

15 min amrap

10 clean and jerk (95/65)

40 double unders

10 front squats

40 double unders

+

accumulate 2 mins handstand hold



Thursday  January 31 - Crossfit


Warm up: 1 min bike easy pace, :30 walk outs, 20 lunges, 10 hand release push ups x2

+

6 minutes to find heavy Strict OH press

+

rest 2 min

+

6 min EMOM

1 push or split jerk

+

For Time

3 rounds

21 calorie bike

7 pull ups

7 toes to bar

right into

3 rounds (115/75)

9 power clean

9 push jerk

+

1 min each arm

1 arm plank




Friday Feb 1- Crossfit


Warm up: 20 m Frankenstein, 10 kang squats, 10 scap retractions hanging from bar or on trx x2

+

15 min

start at #45/35

1 snatch

1 hang snatch

keep adding weight to find a heavy snatch complex

+

Partner workout For Time (if done individually cut reps in half)

200 jump ropes

100 wall balls

50 ring rows

50 calorie row

+

2-3 rounds not for time

:30 sorenson hold

:30 L sit