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
