July 22 Bootcamp and CF

Monday July 22 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + :30 wrist stretch + 20m quad stretch + 20m jog]

+

Every :90 for 5 sets:

1st: 5 push press, moderate

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

+

3 rounds for time (15:00 cap)

400m run

15 DB hang power cleans, 35/50

15 DB shoulder to overhead, 35/50

+

2-3 rounds not for time:

15 scap push ups

8/side 1-arm banded lat pull downs 


Monday July 22 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + :30 wrist stretch + 20m quad stretch + 20m jog]

For 15:00, at a steady pace: 

21 calorie row 

15 calorie bike or ski 

12 ring rows 

9 dumbbell push press 

+

3 rounds for time (15:00 cap)

400m run

15 DB hang power cleans

15 DB shoulder to overhead

+

2-3 rounds not for time:

10-12 bent over rows 

10-12 hammer curls 



Tuesday July 23 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 alternating lunges + 12 light kettlebell swings + :30 hang from bar or rings]

+

Every 2:00 for 6 sets:

2 back squats + 2 alternating reverse lunges, build to moderate/tough

+

For time (15:00 cap)

42 calories

42 air squats

30 calories

30 alternating goblet reverse lunges

18 calories

18 toes to bar

+

2-3 sets not for time:

:15/side plank 

8 light DB frontal raises 



Tuesday July 23 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 alternating lunges + 12 light kettlebell swings + :30 hang from bar or rings]

+

Every 2:00 for 6 sets:

:30 goblet squats, directly into 20 m walking lunges (no weight) 

+

For time (15:00 cap)

42 calories

42 air squats

30 calories

30 alternating goblet reverse lunges

18 calories

18 toes to bar or knees to elbow 

+

2-3 sets not for time:

:15/side plank 

8 light DB frontal raises 


Wednesday July 24 - Crossfit 

row/run/bike/ski@easy pace

2 rounds [15 banded good mornings + 5 inchworms + :30 leg raises + :30 jumping jacks]

+

Every :60 for 12:00

1st: 5 1-arm 1-leg DB romanian deadlifts L side, 31x1 tempo

2nd:5 1-arm 1-leg DB romanian deadlifts, R side, 31x1 tempo

3rd: :30 hollow hold

+

AMRAP in 14:00

500m row/ski or .6 mile bike

21 kettlebell swings

15 sit ups

9 burpee box jump overs

+

2-3 sets not for time:

:30 flutter kicks

14 banded curls 


Wednesday July 24 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds [15 banded good mornings + 5 inchworms + :30 leg raises + :30 jumping jacks]

+

Every :60 for 12:00

1st: 5 single leg deadlift left 

2nd:5 single leg deadlift right 

3rd: :30 hollow hold

+

AMRAP in 14:00

500m row/ski or .6 mile bike

21 kettlebell swings

15 sit ups

9 burpee box jump overs or step overs 

+

2-3 sets not for time:

:30 flutter kicks

14 tricep extensions 



Thursday July 25 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [5/side 1-arm DB thrusters + 8/side plank rotations + :30 jumping jacks + :30 bottom of a squat hold]

+

Every :60 for 16:00

1st: 3 touch and go squat cleans, light/moderate

2nd: :30 double unders 

3rd: :30 weighted plank

4th: :30 row/bike/ski@easy pace

+

For time (15:00 cap)

400m run

30 wall balls

400m run

30 thrusters, 65/95

+

Not for time:

Accumulate :60 hanging knee raise

Accumulate :60 arrested superman hold


Thursday July 25 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds of [5/side 1-arm DB thrusters + 8/side plank rotations + :30 jumping jacks + :30 bottom of a squat hold]

+

Every :60 for 16:00

1st: :30 dumbbell squat cleans 

2nd: :30 jump rope 

3rd: :30 plank

4th: :30 row/bike/ski@easy pace

+

For time (15:00 cap)

400m run

30 wall balls

400m run

30 dumbbell thrusters

+

Not for time:

Accumulate :60 hanging knee raise

Accumulate :60 arrested superman hold



Friday July 26 - Crossfit 

row/run/bike/ski@easy pace

2 rounds [10 alternating DB snatches + :30 hang from bar/rings + 20m penguin walk + 20m jog]

+

Every :90 for 5 sets:

1st: 3 hang power snatches

2nd: 1-2 rope climbs or :30 strict pull ups or :30 chin over the bar hold 

+

Every 3:00 for 12:00

200m run or 250m row

14 alternating 1-arm DB snatches

10 box jump overs

*cut reps if needed to allow for at least :30-:45 rest before each set

+

Not for time:

200m uneven carry (1-arm DB overhead, 1-arm farmers carry, can be different weights, DB should be lighter than KB, switch arms as needed)


Friday July 26 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds [10 alternating DB snatches + :30 hang from bar/rings + 20m penguin walk + 20m jog]

+

Every :90 for 5 sets:

6 overhead squats with band, followed directly by :30 plate overhead hold 

+

Every 3:00 for 12:00

200m run or 250m row

14 alternating 1-arm DB snatches

10 box jump overs or step overs 

*cut reps if needed to allow for at least :30-:45 rest before each set

+

Not for time:

200m uneven carry (1-arm DB overhead, 1-arm farmers carry, can be different weights, DB should be lighter than KB, switch arms as needed)

July 15 Bootcamp and CF

Monday July 15 Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating side lunges + 20m penguin walk + 20m quad stretch + :30 plank]

+

Every 2:00 for 12:00

3-4 front squats, 22x1 tempo

+

For time (15:00 cap)

21 wall balls

21 power cleans, light, up to 85/125

200m run

15 wall balls

15 power cleans

300m run

9 wall balls

9 power cleans

400m run

+

2-3 sets not for time:

20m/side farmers carry

2-3 dragon flags 


Monday July 15 Bootcamp 

Warm up: 2 rounds - :30 side lunges, 20 m penguin walk, 20 m quad stretch, :30 plank 

+

Every 2:00 for 12:00: 

:30 front rack dB squats, :30 renegade rows 

:60 rest 

+

For time (15:00 timecap): 

21 wall balls 

21 dB cleans, heavy enough to need to use legs (focus on extension and dropping under dumbbells) 

200 m run or 250 m row

15 wall balls 

15 cleans 

300 m run or 350 m row 

9 wall balls 

9 cleans 

400 m run or 450 m row 

+

2-3 sets not for time: 

20 weighted toe touches 

30 weighted glute bridges 



Tuesday July 16 Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 jumping jacks + 10 plank rotations/side + 20m straight leg kick + 20m jog]

+

Every :90 for 5 sets:

1st: 2 push jerks + 1 split jerk, keep it moderate and focus on punching UNDER bar on all reps

2nd: :45 seated box jumps (start sitting on bench)

+

3 rounds for time (15:00 cap)

30 calories

20 dumbbell deadlifts, tough

10 burpees

+

2-3 sets not for time:

:30 hollow rocks, weighted if possible

10/side 1-arm DB scap retractions 


Tuesday July 16 Bootcamp 

Warm up: 2 rounds - :30 jumping jacks, 10 plank rotations/side, 20 m straight leg kick, 20 m jog 

+

Every :90 for 5 sets: 

1st: :45 dB push press (focus on keeping ribs down)

2nd: 8 pistol squats/side to bench or holding on to trx 

+

3 rounds for time (15:00 timecap): 

30 calories 

20 dB deadlifts 

10 burpees 

+

2-3 sets not for time: 

:30 hollow hold (or tuck hold to assure lower back is pressed to floor) 

10 hamstring press outs on wall ball (hips high the whole time) 


Wednesday July 17 Crossfit 

row/run/bike/ski@easy pace

2 rounds of [20m walking lunges + 20m penguin walk + :30 plank march + :30 sit ups]

+

Every :60 for 15:00

1st: 20m DB walking lunges w/DBs at shoulders, should be fast and unbroken

2nd: :30 DB overhead hold

3rd: :30 leg raises

+

AMRAP in 9:00

200m run

8 thrusters, 65/95

8 toes to bar

+

2-3 sets not for time:

8/side DB external rotation

8 ab walkouts on knees 


Wednesday July 17 Bootcamp 

Warm up: 2 rounds - 20 m walking lunges, 20 m penguin walk, :30 plank March, :30 sit ups

+

Every :60 for 15:00: 

1st: 20 m walking lunges, weight optional 

2nd: :30 plate overhead hold 

3rd: :30 leg raises 

+

AMRAP in 9:00:

200 m run or 250 meters 

8 dB thrusters 

8 knees to elbow 

+

2-3 sets not for time: 

8/side dB external rotation

20 dead bugs 


Thursday July 18 Crossfit 

row/run/bike/ski@easy pace

2 rounds of [10 alternating toe touches from plank position + 20m bear crawl + 20m broad jumps + 10 hip circles with band overhead]

+

Every 2:00 for 6 sets:

4 snatch-grip deadlifts, 31x1 tempo

:30 plank with hands on barbell 

+

4 sets for total reps:

:60 dumbbell step overs, 35/50

:60 sit ups with feet anchored under dumbbells 

:60 calories

:60 rest

+

Not for time:

Accumulate 50 hollow rocks, weighted optional 


Thursday July 18 Bootcamp 

Warm up: 2 rounds - 10 alt toe touches from plank, 20 m bear crawl, 20 m broad jumps, 10 hip circles with band overhead 

+

For 12:00, steady pace:

20 sumo kB deadlift 

30 alt dB snatches 

40 jump rope 

+

4 sets for total reps: 

:60 dB step overs 

:60 sit ups with feet anchored 

:60 calories 

:60 rest 

+

Not for time: 

Accumulate 50 hollow rocks, weight optional 


Friday July 19 Crossfit 

row/run/bike/ski@easy pace

2 rounds [ :30 air squats + 5 burpees + 20m straight leg stretch + 20m jog]

+

Every :60 for 10:00

1 squat clean, build so last set is moderate/tough

+

For time (15:00 cap)

200m run with wall ball or sandbag

30 deadlifts, 95/135

200m run with wall ball or sandbag

30 front squats

200m run with wall ball or sandbag

30 burpees over the bar

+

2-3 sets not for time:

16 banded bicep curls

:15/side star plank


Friday July 19 Bootcamp 

Warm up: 2 rounds - :30 air squats, 5 burpees, 20 m straight leg stretch, 20 m jog 

+

Every :60 for 10:00: 

5 dB squat cleans with wall ball 

+

For time (15:00 timecap): 

200 m run with wall ball or sandbag 

30 dB deadlifts 

200 m run with wall ball or sandbag 

30 squats with dumbbells at shoulders 

200 m run with wall ball or sandbag 

30 burpees over dumbbells 

+

2-3 sets not for time: 

16 alt banded bicep curls 

18 banded tricep pulls 

20 weighted side bends 


July 8 Bootcamp and CF

Monday July 8 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [20m penguin walk + 20m quad stretch + :30 jumping jacks + :30 hand-release push ups]

+

Every :90 for 15:00 (5 sets)

1st: 5 clean-grip romanian deadlifts, 21x1 tempo

2nd: :30 handstand hold/wall walk hold/10-20m handstand walk

+

AMRAP in 10:00

18 alternating 1-arm russian kettlebell swings

16 row calories

14 hand-release push ups or handstand push ups

+

2-3 sets not for time:

10 plank rotations/side

:30 sorensen hold or superman hold 


Monday July 8 - Bootcamp 

Warm up: 2 rounds - 20 m penguin walks, 20 m quad stretch, :30 jumping jacks, :30 hand release push ups 

+

Every :90 for 15:00 (5 sets): 

1st: :45 cleans with wall ball 

2nd: :45 Russian twists with wall ball 

+

AMRAP in 10:00: 

18 1-arm alt Russian kB swings

16 calories 

14 hand release push ups 

+

2-3 sets not for time: 

10 plank rotations/side

:30 Sorensen hold or Superman hold 


Tuesday July 9 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 plank + 20m broad jumps + 20m jog]

+

Every 2:30 for 6 sets

Back squat, 3-3-2-2-1-1, building so final set is heavy

+

For time (15:00 cap)

400m run

50 alternating reverse lunges with DBs at the side, 35/50

40 sit ups with feet anchored underneath dumbbells

30 box jump overs

20 burpees

+

Not for time:

200m farmers carry, tough


Tuesday July 9 - Bootcamp 

Warm up: 2 rounds - :30 air squats, :30 plank, 20 m broad jumps, 20 m jog 

+

Every :60 for 15:00: 

1st: 8 dumbbell squats 

2nd: 10 dumbbell push press 

3rd: :30 hollow hold with dumbbell

+

For time: 

400 m run

50 alt reverse lunges with DBs at side 

40 sit ups with feet under dumbbells 

30 box jump overs or step overs 

20 burpees 

+

Not for time: 

200 m Farmers Carry 


Wednesday July 10

row/run/bike/ski@easy pace

2 rounds of [ 5 inchworms + :30 mountain climbers + 20m bear crawl + 20m jog]

+

Every :90 for 12:00 (4 sets)

1st: 1 clean pull + 1 power clean + 1 hang power clean 

2nd: :45 double under practice

+

For time:

50 calories

50 hang power cleans, up to 95/135

+

2-3 sets not for time:

15 GHD sit ups or regular sit ups

20m/side 1-arm DB overhead carry, tough 


Wednesday July 10 - Bootcamp 

Warm up: 2 rounds - 5 inch worms, :30 mountain climbers, 20 m bear crawl, 20 m jog 

+

For 12:00, steady pace: 

20 glute bridges (weighted if possible) 

12 bent over dumbbell rows 

20 shoulder taps 

12 dumbbell thrusters 

20 plank marches 

+

For time: 

50 calories 

50 hang kB cleans 

+

2-3 sets not for time: 

15 weighted sit ups 

20 m/side 1-arm dB OH carry 


Thursday July 11 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [10m duck walk + 10m crab walk + 20m high knees + :30 hang from bar/rings]

+

Every :60 for 12:00

1st: 5 goblet squats, 33x1 tempo 

2nd: :15/side plank

3rd: 15 russian kettlebell swings

+

13:00 @80% effort, goal is sustainable pace throughout:

400m run or 500m row

15 air squats

12 alternating DB snatches

9 V-ups

+

2-3 sets not for time:

5/side 1-arm ring rows w/:01 pause at top

12 alternating DB curls 


Thursday July 11 - Bootcamp 

Warm up: 2 rounds - 10 m duck walk, 10 m crab walk, 20 m high knees, :30 hang from bar or rings

+

Every :60 for 12:00: 

1st: 5 goblet squats 33x1 tempo 

2nd: :15/side side plank 

3rd: 15 Russian kB swings 

+

13:00 at 80 percent: 

400 m run or 500 m row

15 air squats 

12 alt DB snatches 

9 v ups or tuck ups 

+

2-3 sets not for time: 

20 banded tricep extensions 

20 alt bicep curls 


Friday July 12

row/run/bike/ski@easy pace

2 rounds of [15 light kettlebell swings + :30 wrist stretch on ground + :30 plank + 5 strict pull ups or ring rows]

+

Every :60 for 10:00

1 power snatch, stay light and focus on technique

+

For time with a partner, (18:00 cap) one person working at a time:

800m run or 1000m row

100 pull ups

100 ground to overhead, light, up to 95/135 

800m run or 1000m row

+

Not for time:

5:00-10:00 mobility, coach led 


Friday July 12 - Bootcamp 

Warm up: 2 rounds - 15 light kB swings, :30 wrist stretch on ground, :30 plank, 5 strict pull ups or ring rows 

+

For 10:00, steady pace: 

15 leg raises with wall ball overhead 

12 wall balls 

9 overhead squats with band or pvc 

+

For time with partner (18:00 timecap) one person working at a time: 

800 m run or 1,000 m row 

100 pull ups or ring rows 

100 clean and press with DBs or empty barbell

800 m run or 1,000 m row 

+

Not for time: 

10-15 minutes mobility (coach led) 


July 1 Bootcamp and CF

SCHEDULE NOTICE: There will be ONE class on Thursday, July 4 at 10:00 AM

Monday July 1 - Crossfit 

row/run/bike/ski@easy pace

2 rounds [ 20m quad stretch + 20m penguin walk + :30 air squats + 4 inchworms]

+

Every 2:00 for 12:00

3 front squats, 22x1 tempo, building so last set is moderate/tough 

+

For total reps:

5:00 of [400m run + 20 thrusters, 65/95 + max burpees over the bar in remaining time]

3:00 rest

5:00 of [400m run + 20 burpees over the bar + max thrusters in remaining time]

+

2-3 sets not for time:

:30 flutter kick

10/side banded tricep extension


Monday July 1 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds [ 20m quad stretch + 20m penguin walk + :30 air squats + 4 inchworms]

+

Every 2:00 for 12:00

200 m row, 10 air squats 

+

For total reps:

5:00 of [400m run + 20 dumbbell thrusters + max burpees in remaining time]

3:00 rest

5:00 of [400m run + 20 burpees + max dumbbell thrusters in remaining time]

+

2-3 sets not for time:

:30 flutter kick

10/side banded tricep extension



Tuesday July 2 - Crossfit 

row/run/bike/ski@easy pace

2 rounds [40m farmers carry + :30 passive hang + :60 jump rope]

+

Every :90 for 5 sets:

1st: 2 push jerks + 1 split jerk

2nd: 40m uneven KB carry (one arm KB farmers carry, one arm KB front rack, switch arms at 20m)

+

AMRAP in 12:00

16 row/bike/ski calories

6/side 1-arm DB hang clean and jerks, 35/50

12 pull ups

50 double unders or 100 single unders

+

2-3 sets not for time:

10 plank rotations/side

10 light DB scap retractions/side


Tuesday July 2 -  Bootcamp 

row/run/bike/ski@easy pace

2 rounds [40m farmers carry + :30 passive hang + :60 jump rope]

+

Every :90 for 5 sets:

1st: 8 dumbbell push press, 12 shoulder taps from plank 

2nd: :45 weighted sit ups 

+

AMRAP in 12:00

16 row/bike/ski calories

6/side 1-arm DB hang clean and jerks

12 ring rows 

100 single unders

+

2-3 sets not for time:

10 plank rotations/side

:45 glute bridges 


Wednesday July 3 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating lunges + :30 plank march + 20m high knees + 20m bear crawl]

+

Every :60 for 15:00

1st: 6-8 R side split squats with bar on back, 30x1 tempo

2nd: 6-8 L side split squats with bar on back, 30x1 tempo

3rd: :30 plank

+

AMRAP in 9:00

15 russian kettlebell swings, tough

200m run

3 wall walks

+

3 sets:

:30 hollow rocks

:30 rest

:30 banded lat pull downs

:30 rest


Wednesday July 3 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating lunges + :30 plank march + 20m high knees + 20m bear crawl]

+

Every :60 for 15:00

1st: 6-8 R side split squats with kb a chest 

2nd: 6-8 L side split squats with kb at chest 

3rd: :30 mountain climbers 

+

AMRAP in 9:00

15 russian kettlebell swings

200m run

3 wall walks or 5 inch worms 

+

3 sets:

:30 hollow rocks

:30 rest

:30 banded lat pull downs

:30 rest



Thursday July 4

“Daniel”

For time:

50 pull ups

400m run

21 thrusters, 65/95

800m run

21 thrusters, 65/95

400m run

50 pull ups


Friday July 5 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [12 alternating toe touches from plank position + 

+

Every :60 for 10:00

1st: 6 touch and go deadlifts, moderate/tough

2nd: :30 handstand hold or pike plank 

+

AMRAP in 16:00 with a partner, one person working at a time:

150 single unders

40 hang power cleans, up to 65/95

30 hand-release push ups

20 calories

*partners must tag whenever they trade off 

+

For total calories/reps:

P1- :60 row calories

Partners switch

P1- :60 burpee box jump overs

Partners switch 



Friday July 5 - Bootcamp  

row/run/bike/ski@easy pace

2 rounds of [12 alternating toe touches from plank position + 

+

For 10:00, steady pace: 

6 single leg db deadlift/side

8 pistol squats /side to box 

10 knees to elbow 

+

AMRAP in 16:00 with a partner, one person working at a time:

150 single unders

40 hang power cleans (with dumbbells or empty bar)

30 hand-release push ups

20 calories

*partners must tag whenever they trade off 

+

For total calories/reps:

P1- :60 row calories

Partners switch

P1- :60 burpee box jump overs

Partners switch 


June 24 Bootcamp and CF

Monday 6/24 Bootcamp

Warm up: 2 rounds -  5 burpee broad jumps, :30 top of ring row hold, 5 overhead squats w/pvc, 20 m bear crawl

+

Every :60 for 10:00:

1st: :30 alternating dumbbell snatches

2nd: 100 m run

+

For time:

Buy in: 100 jump rope

30 dB push press

30 1-arm dB overhead squats (15/side)

30 hand release push ups

Buy out: 100 jump rope

+

2-3 rounds not for time:

:30 hollow hold, weighted if possible

:30 flutter kicks


CrossFit

Every :60 for 10:00:

1st: 3 power clean singles

2nd: 100 m run

+

For time (15:00 cap)

Buy in: 100 jump rope

30 power cleans, up to 95/135

30 deadlifts, up to 135/185

30 hand release push ups

Buy out: 100 jump rope

+

2-3 rounds not for time:

:30 hollow hold, weighted if possible

:30 flutter kicks


Tuesday 6/25 Bootcamp

Warm up: 2 rounds - 15 banded good mornings, 15 sit ups, 5 inch worms, :30 bar hang

+

Every :60 for 12:00:

1st: :30 goblet squats

2nd: :30 plank rolls

3rd: :30 kB deadlift

+

20 minute AMRAP:

20 kB swings

20 cal row, bike, or ski

20 knees to elbow or toes to bar

+

Not for time:

20 clamshells/side

20 quadruped hip extensions/side

20 banded tricep extensions


CrossFit

Every :60 for 12:00:

1st: 2 back squats, 20x1 tempo

2nd: :30 passive hang from bar or rings

3rd: :30 handstand hold or plank

+

20 minute AMRAP:

20 kettlebell swings, 35/53

20 cal row, bike, or ski

20 knees to elbow or toes to bar

+

Not for time:

20 clamshells/side

20 quadruped hip extensions/side

20 banded tricep extensions



Wednesday 6/26 Bootcamp

Warm up: 2 rounds - :30 wall sit, :30 bottom of push up hold, 10 single leg glute bridges/side, 15 banded pull aparts

+

Every :90 for 12:00:

1st: :30 renegade rows, :30 plank

2nd: :45 weighted sit ups

+

For time:

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

Thrusters

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

Burpees over dumbbells

+

3 rounds not for time:

15 banded lat pull downs

:30 glute bridge hold


CrossFit

Every :90 for 12:00:

1st: 6-8 pendlay rows, 21x1 tempo

2nd: 40m farmers carry

+

For time (15:00 cap)

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

Thrusters, 65/95

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

Burpees over the bar

+

3 rounds not for time:

15 banded lat pull downs

:30 glute bridge hold


Thursday 6/27 Bootcamp

Warm up: 2 rounds - :30 hollow hold, 20 m Samson stretch, 20 m high knees, 5 warrior squats

+

For 12:00, steady pace:

30 mountain climbers

20 m weighted walking lunges

10 cal bike

+

For time:

30-20-10

DB power cleans

Box jump overs or step overs

Knees to elbow or toes to bar

+

Not for time:

200 m 1-arm Farmers Carry, switching arms as needed


CrossFit

For 12:00, steady pace:

Every :90 for 4 sets:

1st: 1 squat clean + 2 front squats

2nd: :45 double under practice

+

For time (15:00 cap)

30-20-10

Dumbbell squats

Box jump overs or step overs

Knees to elbow or toes to bar

+

Not for time:

200 m 1-arm DB overhead carry, switch arms as needed  


Friday 6/28 Bootcamp

Warm up: 2 rounds - 20 m death march, 5 suitcase deadlifts/side, 15 banded good mornings, 10 air squats

+

For 10:00:

Work on barbell deadlift form with light weight

+

Partner work out, for time:

50 pull ups or ring rows

400 m run (both)

50 wall balls

400 m run (both)

50 double dB snatch

400 m run (both)

+

2-3 rounds not for time:

:20 side plank/side

20 weighted side bend/side


Every 2:00 for 10:00

5 bench press, 20x1 tempo

+

Partner work out, for time:

50 pull ups or ring rows

400 m run (both)

50 wall balls

400 m run (both)

50 double dB snatch

400 m run (both)

+

2-3 rounds not for time:

:20 side plank/side

20 weighted side bend/side


June 17 Bootcamp and CF

Monday 6/17

Bootcamp

Warm up: 2 rounds - 10 alt dB snatch or 5 snatch balance, :30 plank, 15 pull aparts, 10 air squats


Every :90 for 12:00:

1st: 5 1-arm dB overhead squat/side, 9 push ups

2nd: :45 row, bike, or ski moderate pace

+

4 rounds for time:

10 double dB snatch

20 weighted sit ups

10 Burpee box jump overs

15 wall balls

+

Not for time:

200 m Farmers Carry


CrossFit

Every :90 for 12:00:

1st: 3 squat clean singles, moderate

2nd: :45 strict pull ups, switch between wide grip and normal grip every set, use band if necessary

+

4 rounds for time (15:00 cap)

10 power snatches, 55/75

20 weighted sit ups

10 Burpee box jump overs

15 wall balls

+

Not for time:

200 m Farmers Carry


Tuesday 6/18

Bootcamp

Warm up: 20 m butt kicks, 20 m bear crawl, 10 hand release push ups, 15 banded forward raises


For 12:00, steady pace:

15 calories

12 Dips off box or bench

9 pistol squats/side to box or bench

+

15:00 AMRAP:

9 kB sumo deadlift high pull

12 kB swings

9 DB squat cleans

200 m run

+

Not for time:

Accumulate total of 2:00 flutter kicks

Accumulate total of 50 banded lat pull downs


CrossFit

Every :90 for 12:00

1st: Accumulate 3 split jerk singles, moderate, working on technique

2nd: :45 double under practice

+

15:00 AMRAP:

9 deadlifts, up to 155/225

12 toes to bar

9 handstand push ups or hand-release push ups

200 m run


Wednesday 6/19

Bootcamp

Warm up: 20 m Samson stretch, 20 m high knees, :30 glute bridge, 5 inch worms w/push up


Every 2:00 for 12:00:

1st: 20 m weighted walking lunges + 20 m bear crawl

2nd: :60 weighted step ups

+

For time: 21-15-9

Thrusters

Ring rows

+

2-3 rounds not for time:

16 alt bicep curls

20 banded tricep pulls

20 toe touches


CrossFit

Every 2:00 for 12:00:

1st: 10 front rack reverse lunges from floor + :30 plank with hands on barbell

2nd: 20m/side 1-arm farmers carry, heavy

+

For time:

21-15-9

Thrusters, 65/95

Pull ups

+

2-3 rounds not for time:

16 alt bicep curls

20 banded tricep pulls

20 toe touches


Thursday 6/20

Bootcamp

Warm up: 2 rounds- 10 plate ground to overhead, 5 burpee broad jumps, :30 lateral lunges, 10 pvc pass throughs

+

Every :90 for 12:00:

1st: 10 Arnold press/side

2nd: 12 renegade rows

+

3 rounds for total reps:

:60 dB cleans

:60 plate overhead lunges

:60 burpees

:60 rest

+

2-3 rounds not for time:

20 banded tricep pulls/side

20 quadruped hip extensions/side

15 lemon squeezers


CrossFit

Every :90 for 12:00:

1st: 10 Arnold press/side

2nd: 12 renegade rows

+

3 rounds for total reps:

:60 power cleans, up to 125/175

:60 double unders

:60 burpees over the bar

:60 rest

+

2-3 rounds not for time:

20 banded tricep pulls/side

20 quadruped hip extensions/side

15 lemon squeezers



Friday 6/21

Bootcamp

Warm up: 2 rounds - 15 banded good mornings, 10 alt 1-arm clean and jerk, 15 sit ups, :30 jacks

+

Every :60 for 12:00:

1st: 10 kB deadlift

2nd: :30 jump rope

3rd: 10 knees to elbow

+

Partner up, for time (1 working at a time):

100 cal row

50 clean and jerks

80 cal row

40 clean and jerks

+

2-3 rounds not for time:

12 single leg glute bridges/side

:30 hollow hold


CrossFit

Every :60 for 12:00:

1st: 3 snatch-grip deadlifts

2nd: 2 hang power snatches

3rd: 1 power snatch

+

For time with a partner (15:00 cap)

One person working at a time

100 cal row

50 clean and jerks, up to 95/135

80 cal row

40 clean and jerks

+

2-3 rounds not for time:

12 single leg glute bridges/side

:30 hollow hold





June 10 Bootcamp and CF

Monday 6/10

Bootcamp

Warm up: 2 rounds - 10 side plank rotations, 10 sit ups, 15 good mornings, 15 glute bridges

+

For 10:00, steady pace:

12 renegade rows (6/side)

10 devils press

8 goblet squats

+

For time:

18 dB Thrusters

200 m run

15 dB thrusters

200 m run

12 dB thrusters

200 m run

9 dB thrusters

200 m run

6 dB thrusters

200 m run

3 dB thrusters

+

2-3 rounds not for time:

:30 hollow hold (weighted if possible)

:30 reverse crunches


CrossFit

Every :60 for 10:00

1: 3 back squats, 20x1

2: 20m/side 1-arm farmers carry

+

For time:

18 thrusters, up to 65/95

200 m run

15 thrusters

200 m run

12 thrusters

200 m run

9 thrusters

200 m run

6 thrusters

200 m run

3 thrusters

+

2-3 rounds not for time:

:30 hollow hold (weighted if possible)

20m/side 1-arm farmers carry, heavy


Tuesday 6/11

Bootcamp

Warm up: 15 pvc pass throughs, :30 plank or handstand hold, 20 m bear crawl, 10 m crab walk

+

Every :60 for 12:00:

1st: 6- 8 dB strict press

2nd: 8-10 ring rows

3rd: 2-3 wall walks

+

21-15-9

Box jump overs

Toes to bar or knees to elbow

Push press

+

3 sets not for time:

15 banded tricep extensions/side

12 alternating db curls


CrossFit

Every :60 for 12:00:

1st: 6-8 DB bench press, 20x1 tempo

2nd: :30 strict pull ups, use band if necessary

3rd: 2-3 wall walks

+

21-15-9

Box jump overs

Toes to bar or knees to elbow

Deadlifts, up to 155/225

+

3 sets not for time:

15 banded tricep extensions/side

12 alternating db curls



Wednesday 6/12

Bootcamp

Warm up: 2 rounds - 20 m Samson stretch, 10 m quad stretch,:30 lateral lunges, :30 high knees

+

Every :90 for 12:00:

1st: 15 wall balls

2nd: 8 pistol squats/side to bench

+

3 rounds for time:

30 power cleans

30 front rack reverse lunges

500 m row

+

2-3 sets not for time:

15 banded lat pull downs

15 banded pull aparts


CrossFit

Every :90 for 12:00:

1st: 1 squat clean + 1 hang squat clean + 1 front squat

2nd: :30-:45 plank with hands on barbell

+

3 rounds for time:

14 power cleans, up to 95/135

14 alternating reverse lunges

50 double unders or 100 single unders

500m row or ski

+

2-3 sets not for time:

15 banded lat pull downs

15 banded pull aparts


Thursday 6/13

Bootcamp

Warm up: 2 rounds - 20 m walking lunges, 5 squats, 5 push ups, 10 pvc pass throughs

+

15:00 EMOM:

1st: 6 dumbbell squat cleans

2nd: :30 row, bike, or ski, moderate pace

3rd: :30 flutter kicks

+

15:00 EMOM:

1st: 6 dB power cleans, 6 push ups

2nd: :30 jump rope

3rd: :30 v-ups

+

15:00 EMOM:

1st: 10 double dB snatch

2nd: :30 burpees

3rd: :30 plank ups


CrossFit

15:00 EMOM:

1st: 6 dumbbell squat cleans

2nd: :30 row, bike, or ski, moderate pace

3rd: :30 flutter kicks

+

15:00 EMOM:

1st: 6 dB power cleans, 6 push ups

2nd: :30 jump rope

3rd: :30 v-ups

+

15:00 EMOM:

1st: 10 double dB snatch

2nd: :30 burpees

3rd: :30 plank ups


Friday 6/14

Bootcamp

Warm up: 2 rounds - 5 snatch balance with pvc, 5 overhead squat with pvc, 15 banded forward raises, 15 banded tricep extensions/side

+

For 10:00, work continuously at moderate pace:

20 m plate overhead lunge

10 calorie bike

20 Russian twists with plate

10 calorie ski

+

For time:

Buy in: 400 meter run, then:

50-40-30-20-10

Alternating DB  snatches

Weighted sit ups

Buy out: 400 meter run

+

Not for time:

200 m 1-arm overhead dB carry, switch arms as needed


For 10:00

Overhead squat, build to a moderate single or use time to work on light technique work. Focus on arms locked out overhead and deep squat

+

For time:

Buy in: 400 meter run, then:

30-20-10

Alternating 1-arm DB snatches, 35/50

Weighted sit ups

Bike/ski/row calories

Buy out: 400m run

+

Not for time:

200 m 1-arm overhead dB carry, switch arms as needed


June 3 Bootcamp and CF`

Monday 6/3 Bootcamp


Warm up: 2 rounds - 5 overhead squats with PVC, 10 PVC pass throughs, 10 ring rows, 20 m high knees

+

Every :60 for 12:00:

1st: :30 double dumbbell snatch

2nd: :30 hanging knees to elbow or leg raises

+

4 rounds for time:  

15 row, bike, or ski calories

12 alternating dumbbell snatches

9 single arm dumbbell overhead squat / side

+

2-3 rounds not for time:

15 banded tricep pull downs

15 v ups


CrossFit

Every :60 for 12:00:

1st: 1 power snatch + 1 hang power snatch

2nd: 6-8 toes to bar

+

4 rounds for time:  

15 row, bike, or ski calories

12 alternating dumbbell snatches

9 single arm dumbbell overhead squat / side

+

2-3 rounds not for time:

15 banded tricep pull downs

15 v ups



Tuesday 6/4 Bootcamp


Warm up: 2 rounds: 15 banded pull aparts, 20 m bear crawl, 10 m inch worms, 10 m crab walk

+

Every :90 for 5 rounds:

1st: :30 dumbbell power cleans, directly into :30 push press

2nd: :60 jump rope

+

For time:

400 m run

15 dumbbell squat cleans

15 pull ups or ring rows

15 burpees

400 m run

+

Not for time:

Accumulate 50 banded hamstring curls


CrossFit

Every :90 for 5 rounds:

1st: 2 touch and go power cleans + 3 push press

2nd: :60 double under practice

+

For time:

400 m run

15 squat cleans, up to 95/135

15 pull ups

15 burpees

400 m run

+

Not for time:

Accumulate 50 banded hamstring curls



Wednesday 6/5 Bootcamp


Warm up: 2 rounds - 10 squats, 10 m quad stretch, 10 plank rotations/side, 10 alternating torch touches from plank

+

Every 2:00 for 5 rounds:

100 m run + 10 renegade rows (5/side)

+

3 rounds for total reps:

:60 wall balls

:60 alternating 1-Arm clean & jerk

:60 burpees

:60 rest

+

Not for time:

30 shoulder taps

30 mountain climbers

30 toe touches


CrossFit

Every 2:00 for 5 rounds:

100 m run + 10 renegade rows (5/side)

+

3 rounds for total reps:

:60 wall balls

:60 alternating 1-arm DB hang clean and jerk, 35/50

:60 burpees

:60 rest

+

Not for time:

30 shoulder taps

30 mountain climbers

30 toe touches



Thursday 6/6 Bootcamp

Warm up: 2 rounds - 15 glute bridges, 15 banded good mornings, 15 sit ups, 20 m walking lunges

+

For 10:00, working continuously at moderate pace:

10 glute bridge hold dumbbell press

12 alternating deficit reverse lunges off plate, weighted if possible

14 plate ground to overhead

+

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For time:

Weighted lunges

Hand release push ups

Box jumps overs or Weighted step overs

+

2-3 sets not for time:

12 banded lat pull downs

:30 flutter kicks


CrossFit

For 10:00

1: 6-8 moderate goblet squats, 30x0 tempo,

2: :30 plank

+

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For time:

Front rack reverse lunges,  

Hand release push ups or handstand push ups if proficient

Box jumps overs

+

2-3 sets not for time:

12 banded lat pull downs

:30 flutter kicks


Friday 6/7 Bootcamp

2 rounds [10 toe touches from plank position + 10 alternating lunges + :30 sit ups]

+

Every :60 for 12:00:

1st: 6 single leg dumbbell deadlift, right

2nd: 6 single leg dumbbell deadlift, left

3td: :30 lateral lunges

+

27-21-15-9 For time:

Russian Kettlebell swings

Kettlebell deadlift

Weighted sit ups

+

Accumulate 2:00 plank

Accumulate 2:00 hollow hold


CrossFit

Every :60 for 12:00:

1st: 6 single leg dumbbell deadlift, right

2nd: 6 single leg dumbbell deadlift, left

3td: :30 strict pull ups

+

27-21-15-9 For time:

Russian Kettlebell swings

Deadlift, 95/135

Weighted sit ups

+

Accumulate 2:00 plank

Accumulate 2:00 hollow hold


May 27 Bootcamp and CF

Monday May 27

“Murph”

For time:

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Partition reps as needed


Tuesday May 28

row/run/bike/ski@easy pace

2 rounds [10 alternating toe touches from plank position + 20m single leg stretch + 20m penguin walk]

+

Every :60 for 15:00

1st: :30 easy bike/row/ski

2nd: :30 hollow hold

3rd: 40m moderate farmers carry

+

Every :60 for 15:00

1st: :30 single unders

2nd: :30 V-ups

3rd: :30 moderate kettlebell front rack hold

+

Not for time:

400m cool-down walk, sandbag/wall ball optional


Wednesday May 29

row/run/bike/ski@easy pace

2 rounds [ :30 air squats + 12 light banded pull aparts + :30 plank]

+

Every :90 for 5 sets:

1st: 1 power clean + 3 front squats

2nd: :45 gymnastics/skill work practice of choice

+

3 rounds for time (15:00 cap)

20 wall balls

200m run w/wall ball

20 sit ups

+

2-3 sets not for time:

:15/side plank

15 banded tricep pull downs

Bootcamp:

row/run/bike/ski@easy pace

2 rounds [ :30 air squats + 12 light banded pull aparts + :30 plank]

+

Every :90 for 5 sets:

1st: 5 push press + 5 front squats + 2 burpees

2nd: :45 plate hops

+

3 rounds for time (15:00 cap)

20 wall balls

200m run w/wall ball

20 sit ups

+

2-3 sets not for time:

:15/side plank

15 banded tricep pull downs

Thursday May 30

row/run/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + 20m bear crawl + 20m broad jumps]

+

Every :60 for 12:00

1st: 6-8 moderate Filly press on R arm

2nd: 6-8 moderate Filly press on L arm

3rd: :30 ab work, coaches choice  

+

AMRAP in 13:00

400m row or ski

12 burpee box jump overs

12 dumbbell power cleans, 35/50

+

2-3 sets not for time:

10/side 1-arm DB scap retraction

:30 lemon squeezers

Bootcamp:

row/run/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + 20m bear crawl + 20m broad jumps]

+

Every :60 for 12:00

1st: 12 kb swings

2nd: 5 thrusters (5 seconds up and 5 seconds down/use lighter to moderate weight)

3rd: :30 ab work, coaches choice  

+

AMRAP in 13:00

400m row or ski

12 burpee box jump overs

12 dumbbell power cleans, 35/50

+

2-3 sets not for time:

8 per arm 1 arm trx row

:30 lemon squeezers


Friday May 31

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating side lunges + 10m duck walk + 10m crab walk + 20m jog]

+

For 10:00

Back squat, build to a tough triple

+

AMRAP in 16:00 with a partner, one person working at a time:

20 thrusters, 65/95

400m run

20 pull ups

30 calories

+

2-3 sets not for time:

20m/side 1-arm heavy farmers carry

:30 plank march

Bootcamp:

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating side lunges + 10m duck walk + 10m crab walk + 20m jog]

+

For 10:00 EMOM

8 squats as low as you can go

+

AMRAP in 16:00 with a partner, one person working at a time:

20 thrusters, 65/95

400m run

20 pull ups

30 calories

+

2-3 sets not for time:

20m/side 1-arm heavy farmers carry

:30 plank march



May 20 Bootcamp and CF

Monday May 20

row/run/bike/ski@easy pace

2 rounds of [10 alternating toe touches from plank position + 20m burpee broad jumps + 20m penguin walk]

+

Every :60 for 12:00

1st: 5 touch and go deadlifts

2nd: :30 double unders

3rd: :30 handstand hold/headstand hold/plank

+

3 rounds for time (15:00 cap)

200m run

10 hang power cleans, 65/95

10 burpees over the bar

10 pull ups

+

2-3 rounds not for time:

15 banded lat pull downs

10 V-ups

Bootcamp:

row/run/bike/ski@easy pace

2 rounds of [10 alternating toe touches from plank position + 20m burpee broad jumps + 20m penguin walk]

+

12 min AMRAP

7 kb RDL

7 kb Deadlift

50 jump rope

1 wall walk or 4 push-ups

+

3 rounds for time (15:00 cap)

200m run

10 DB hang power cleans

10 burpees over the db

10 pull ups or ring rows

+

2-3 rounds not for time:

15 banded lat pull downs

10 V-ups

Tuesday May 21

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 hang from bar + 15 light kettlebell swings]

+

Every :90 for 5 sets:

1st: 1 squat clean + 1 hang squat clean + 1 front squat

2nd: :30 strict toes to bar or toes to rings

+

For time (15:00 cap)

100m farmers carry, tough

50 box jump overs

50 row calories

50 air squats

+

2-3 sets not for time:

20 russian twists

10/side 1-arm DB scap retractions

Bootcamp:

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 hang from bar + 15 light kettlebell swings]

+

Every :90 for 5 sets:

1st: row easy pace :30 + air squats :30

2nd: :30 strict toes to bar or toes to rings

+

For time (15:00 cap)

100m farmers carry, tough

50 box jump overs

50 row calories

50 air squats

+

2-3 sets not for time:

20 russian twists

20 alt cross body knee to elbow (in plank position)

Wednesday May 22

row/run/bike/ski@easy pace

2 rounds of [6/side 1-arm DB push press + :30 plank + 5 strict pull ups or ring rows]

+

Every 2:00 for 6 sets:

3 push jerks

:30 hollow hold

+

Every :60 for 16:00

1st: 100m run

2nd: 8 dual DB snatches

3rd: 1 rope climb or 5-8 tough upper pull

4th: :30 sit ups with feet anchored under DBs

+

Not for time:

Accumulate 60 alternating bicep curls

Accumulate 60 banded tricep pull downs

Bootcamp:

row/run/bike/ski@easy pace

2 rounds of [6/side 1-arm DB push press + :30 plank + 5 strict pull ups or ring rows]

+

Every 2:00 for 6 sets:

8 strict db press heavy

:30 hollow hold

+

Every :60 for 16:00

1st: 100m run

2nd: 8 dual DB snatches (for boot campers give them option of 16 single db snatches if they cant get the rhythm of the double)

3rd: 5-8 tough upper pull

4th: :30 sit ups with feet anchored under DBs

+

Not for time:

Plank :45 sec

30 banded tricep pull downs


Thursday May 23

row/run/bike@easy pace

2 rounds of [20m lunges + 20m single leg stretch + :30 sit ups]

+

Every :60 for 15:00

1st: 6 R leg elevated DB lunges, 30x1 tempo

2nd: 6 L leg elevated DB lunges, 30x1 tempo

3rd: :30 ab work, coaches choice, switch movements each set

+

AMRAP in 9:00

45 double unders or 90 single unders

6/side 1-arm DB thrusters, 35/50

200m run

+

Not for time:

Accumulate :60 TRX plank

Accumulate :90 kettlebell front rack hold

Bootcamp:

row/run/bike@easy pace

2 rounds of [20m lunges + 20m single leg stretch + :30 sit ups]

+

Every :60 for 15:00

1st: 10 R leg reverse lunge with knee drive

2nd: 10 L leg reverse lunge with knee drive

3rd: :30 ab work, coaches choice, switch movements each set

+

AMRAP in 9:00

45 double unders or 90 single unders

6/side 1-arm DB thrusters, 35/50

200m run

+

Not for time:

Accumulate :60 plank

Accumulate :90 wall sit


Friday May 24

row/run/bike/ski@easy pace

2 rounds of [10 alternating dumbbell snatches + 5 inchworms + :30 hand-release push ups]

+

For 10:00

Power snatch, either build to a heavy single or use time to work on light technique work

+

AMRAP in 15:00 with a partner, partners trade full movements:

15 calories

15 kettlebell swings, 35/53

15 hand-release push ups or 10 handstand push ups

+

2-3 sets not for time:

20m/side 1-arm dumbbell overhead carry

:30 flutter kicks







May 6 Bootcamp and CF

Monday May 6

row/run/bike/ski@easy pace

2 rounds [15 light banded good mornings + 20m penguin walk + 20m quad stretch + 5 inchworms]

+

Every :90 for 5 sets:

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

2nd: :45 easy bike/row/ski, switch machines every round

+

For time (15:00 cap)

400m run

30 burpees to a plate

400m run

20 burpees to a plate

400m run

10 burpees to a plate

+

2-3 sets not for time:

12 V-ups

:15/side star plank


Bootcamp

row/run/bike/ski@easy pace

2 rounds [15 light banded good mornings + 20m penguin walk + 20m quad stretch + 5 inchworms]

+

Every :90 for 5 sets:

1st: 10-12 med ball clean + wall ball

2nd: :30 OH Plate Hold (moderate to heavy)

+

For time (15:00 cap)

400m run

30 burpees to a plate

400m run

20 burpees to a plate

400m run

10 burpees to a plate

+

2-3 sets not for time:

12 V-ups

:15/side plank

Tuesday May 7

row/run/bike/ski@easy pace

2 rounds [10 air squats w/:01 pause in bottom + 12 hand-release push ups + :20-:30 hang from bar]

+

Every :60 for 15:00

1st: 3 back squats, 20x1 tempo, build so last set is tough

2nd: 5-6 1-arm DB shoulder press R side, 30x1 tempo

3rd: 5-6 1-arm DB shoulder press L side, 30x1 tempo

+

For 9:00

3 squat cleans, up to 95/135

3 pull ups

50 double unders or 100 single unders

6 squat cleans

6 pull ups

50 double unders or 100 singles

9…..

12…..

Etc…

+

3 sets:

:30 plank

:30 rest

:30 superman hold

:30 rest

:30 rest

:30 mountain climbers

:30 rest

Bootcamp

row/run/bike/ski@easy pace

2 rounds [10 air squats w/:01 pause in bottom + 12 hand-release push ups + :20-:30 hang from bar]

+

Every :60 for 15:00

1st: 12 box squats with light kb (choose box below parallel or hip crease below knees)

2nd: 5-6 1-arm DB shoulder press R side, 30x1 tempo

3rd: 5-6 1-arm DB shoulder press L side, 30x1 tempo

+

For 9:00

3 DB thrusters

3 pull ups or ring rows

50 double unders or 100 single unders

6 DB thrusters

6 pull ups or ring rows

50 double unders or 100 singles

9…..

12…..

Etc…

+

3 sets:

:30 plank

:30 rest

:30 superman hold

:30 rest

:30 mountain climbers

:30 rest

Wednesday May 8

row/run/bike/ski@easy pace

2 rounds of [20m broad jumps + 20m bear crawl + :30 strict

+

Every :90 for 4 sets:

1st: 2 power cleans + 2 hang power cleans

2nd: 6-10 strict toes to bar or knees to elbows

+

AMRAP in 12:00

16 row calories

6/side 1-arm dumbbell hang clean and jerks, 35/50

16 box jump overs

+

Not for time:

200m farmers carry or sandbag carry

200m 1-arm DB overhead carry, switch arms when needed

Bootcamp

row/run/bike/ski@easy pace

2 rounds of [20m broad jumps + 20m bear crawl + :30 strict pull ups)

+

Emom in 12:00

1: 10 goblet squats

2: 20 reverse crunches/lemon squeezers

3: :30 flutter kick

+

AMRAP in 12:00

16 row calories

6/side 1-arm dumbbell hang clean and jerks, 35/50

16 box jump overs (or stack plates to make a smaller box)

+

Not for time:

2 rounds

20 trx knee to elbow

:30 plank

Thursday May 9

row/run/bike/ski@easy pace

2 rounds [:30 handstand hold + 20m lunges + 20m quad stretch + :15/side plank]

+

Every :60 for 12:00

1st: 10 alternating reverse front rack lunges

2nd: 6-8 bent over dumbbell rows, 20x1 tempo

3rd: :30 handstand push ups or wall walks

+

3 rounds for time (15:00 cap)

300m run

20 wall balls

20 kettlebell swings, 35/53

+

2-3 sets not for time:

14 banded curls

:30 flutter kicks

Bootcamp

row/run/bike/ski@easy pace

2 rounds [:30 handstand hold/pike handstand/ elevated feet plank + 20m lunges + 20m quad stretch + :15/side plank]

+

Every :60 for 12:00

1st: 10m oh plate lunges (moderate to heavy)

2nd: :30 top of trx row hold

3rd: :30 handstand push ups or wall walks or elevated feet push ups or hrpu

+

3 rounds for time (15:00 cap)

300m run

20 wall balls (20/14)

20 kettlebell swings, 35/53

+

2-3 sets not for time:

14 banded curls

14 banded tricep pull downs

:30 flutter kicks

Friday May 10

row/run/bike/ski@easy pace

2 rounds [10 hand-release push ups + :30 handstand hold + :30 sit ups]

+

Every :90 for 5 sets:

1st: 10-12 dumbbell bench press, 20x1 tempo

2nd: 1-2 rope climbs or 8-10 strict pull ups

+

For time (15:00 cap)

50 sit ups w/feet anchored under dumbbells

40 dumbbell push press, 35/50

30 calories

20 toes to bar

10 wall walks

+

2-3 sets not for time:

20 russian twists

12 light dumbbell reverse flys

Bootcamp

row/run/bike/ski@easy pace

2 rounds [

+

Every :90 for 5 sets:

1st: 100 m sprint/jog/fastwalk

2nd: 12 DB bench press with glute bridge

+

For time (15:00 cap)

50 sit ups w/feet anchored under dumbbells

40 dumbbell push press, 35/50

30 calories

20 toes to bar

10 wall walks or 23 hand release push ups

+

2-3 sets not for time:

20 russian twists

:15 leg lift hold with med ball between feet  








April 29 Bootcamp and CF

Monday April 29

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 plank + 20m walking lunges + 20m jog]

+

Every :90 for 5 sets:

1st: 4 back squats, 20x1 tempo
2nd: :30 handstand hold or pike plank (feet up on box)

+

AMRAP in 10:00

12 1-arm DB thrusters, switch arms when needed

12 burpees over your dumbbell

300m run or 350m row/ski

+

2-3 sets not for time:

:15/side plank

10 back extensions

Bootcamp:

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 plank + 20m walking lunges + 20m jog]

+

Every :90 for 5 sets:

1st: :30 wall sit with kb (keep back flat on wall don’t round over kb)
2nd: :30 handstand hold or pike plank (feet up on box)

+

AMRAP 10:00

12 1-arm DB thrusters, switch arms when needed

12 burpees over your dumbbell

300m run or 350m row/ski

+

2-3 sets not for time:

:15/side plank

10 back extensions or 20 glute bridge if not comfortable with ghd

Tuesday April 30

row/run/bike/ski@easy pace

2 rounds of [ 15 banded good mornings + :30 sit ups + 20m penguin walk + 20m high knees]

+

Every :60 for 12:00

1st: 5-6 1-leg DB or KB romanian deadlifts R side, 31x1 tempo

2nd: 5-6 1-leg DB or KB romanian deadlifts L side, 31x1

3rd: :30 hollow rocks

+

For time (15:00 cap)

500m row/ski

21 power cleans, up to 95/135

21 sit ups

500m row/ski

15 power cleans

15 sit ups

500m row/ski

9 power cleans

9 sit ups

+

Not for time:

Accumulate 2:00 weighted plank

Bootcamp:

2 rounds of [ 15 banded good mornings + :30 sit ups + 20m penguin walk + 20m high knees]

+

Every :60 for 12:00

1st: :45 glute bridge hold

2nd: 10 m reverse lunges

3rd: :30 hollow rocks

+

For time (15:00 cap)

500m row/ski

21 db power clean

21 sit ups

500m row/ski

15 db power cleans

15 sit ups

500m row/ski

9 db power cleans

9 sit ups

+

Not for time:

Accumulate 2 minute plank with feet on box


Wednesday May 1

row/run/bike/ski@easy pace

2 rounds of [10 light dumbbell squats + 20m broad jumps + 20m bear crawl + 10 alternating side lunges]

+

A. 10:00 to either build to a heavy squat clean and split jerk OR use time for LIGHT technique work if still new to this lift. Get in some double under practice during your rest

+

Every :60 for 16:00

1st: 12 wall balls

2nd: 40m farmers carry, tough

3rd: 8/10 calories bike/row/ski

4th: 10-12 toes to bar or hanging knee raises

+

3 sets not for time:

12-15 hip extensions

14 alternating bicep curls

Bootcamp:

row/run/bike/ski@easy pace

2 rounds of [10 light dumbbell squats + 20m broad jumps + 20m bear crawl + 10 alternating side lunges]

+


10 minute AMRAP at steady pace

1 min row/ski/bike

10 m spiderman

10 m bearcrawl (hips low)

1 min bike/row/ski

15 kb swings

5 box jumps


+

Every :60 for 16:00

1st: 12 wall balls

2nd: 40m farmers carry, tough

3rd: 8/10 calories bike/row/ski

4th: 10-12 toes to bar or hanging knee raises

+

3 sets not for time:

:20 hollow hold

15 lemon squeezers


Thursday May 2

row/run/bike/ski@easy pace

2 rounds of [10 alternating DB snatches +

+

Every :90 for 4 sets:

1st: 2-3 power snatches, quick reset between reps, stay light/moderate and focus on good form

2nd: :45 ab work, switch movements every set (V-ups, flutter kicks, leg raises, plank march)

+

For time (15:00 cap)

50 calories row/bike/ski

50 alternating DB snatches, 35/50

50 step ups holding DB any way

+

2-3 sets not for time:

10/side 1-arm DB scap retractions

15 light banded lat pull downs

Bootcamp:

row/run/bike/ski@easy pace


2 rounds of (10 alternating DB snatches + :30 jumping jacks + 6 inchworms)

+

Every :90 for 4 sets:

1st: 12 dumbbell push jerk

2nd: :45 ab work, switch movements every set (V-ups, flutter kicks, leg raises, plank march)

+

For time (15:00 cap)

50 calories row/bike/ski

50 alternating DB snatches, 35/50

50 step ups holding DB any way

+

2-3 sets not for time:

10 / side Renegade row

15 banded tricep pull downs


Friday May 3

row/run/bike/ski@easy pace

2 rounds of [:30 jumping squats + 5 strict pull ups or ring rows + 20m quad stretch + 20m walking lunge]

+

AMRAP in 18:00 with a partner, one person working at a time, partners must tag when trading off

400m run

20 pull ups

30 front squats from the floor, up to 95/135

+

5:00 rest

+

For 5:00 with partner, one person working at a time:

Max calories

+

Not for time with partner:

Accumulate 80 hollow rocks between both partners, partner not doing hollow rock must be holding a plank





April 21 Bootcamp and CF`

Monday April 22 - Crossfit

2 rounds (15 banded good mornings, 10 pvc pass throughs, 5 push ups)

+

!4: minute EMOM

1: 1 power snatch + 3 OH squats

2: :30 double under practice

+

13 minute amrap

200 m run or 250 m row

8 squat cleans

8 pull ups

8 burpees

+

3-4 rounds

40 m farmer carry

20 hollow rocks


Monday April 22 - Bootcamp

Warm up: 2 rounds - 15 banded good mornings, 10 pvc pass throughs, 5 push ups

+

For 14:00 working at steady pace:

25 toe touches

20 dumbbell snatches

15 kettlebell swings

10 1-arm dumbbell overhead squat (5/side)

+

13:00 AMRAP:

200 m run or 250 m row

8 dumbbell squat cleans

8 pull ups

8 burpees

+

3-4 rounds:

:30 fire hydrant right

:30 fire hydrant left

:30 quadruped hip extensions right

:30 quadruped hip extensions left



Tuesday April 23 - Crossfit

2 rounds of [ 10 light goblet squats W/ :03 pause at bottom, 10 scap pull ups, 10 t spine stretch ]

+

EMOM 15

1: 14 kb swings

2: 7 push ups

3: 14 air squat

+

EMOM 12

1: 60 jump rope or 30 double under ( stop at :45 if you havent finished reps)

2: 5 Front Squat (135/95)

+

2 rounds not for time

20 reverse crunches

20 toe touches


Tuesday April 23 - Bootcamp

Warm up: 2 rounds - 10 light goblet squats with :03 pause at bottom, 10 scap pull ups, 10 t spine stretch

+

EMOM 15:00:

1: :30 weighted glute bridge with plate

2: :30 3-point row right

3: :30 -point row left

+

EMOM 12:00:

1: 60 jump rope

2: :30 dumbbell push press

+

2 rounds not for time:

12 trx knees to elbow

10 windmills/side



Wednesday April 24

2 rounds (20 m lunges with pvc overhead in snatch grip, 5 inchworms, 20 m bear crawl)

+

12 min AMRAP

200 m run or 250 m row

10 hang power clean (65/45)

20 m lunges

5 pull ups

+

12 min EMOM

1: 100 m run

2: 7 thruster (95/65)

3: 5 pull ups

+

3-4 rounds

10 straight leg raises

:20 hollow hold


Wedesday April 25 - Bootcamp

Warm up: 2 rounds - 20 m lunge with pvc oh wide grip, 5 inch worms, 20 m bear crawl

+

12:00 AMRAP:

200 m run or 250 m row or ski

10 dumbbell cleans

20 m lunges

5 pull ups or ring rows

+

12:00 EMOM:

1: :30 devils press

2: :30 dumbbell thrusters

3: :30 alternating dumbbell bicep curls

+

2 rounds

30 shoulder taps

30 dead bugs



Thursday April 25 - CrossFit

2 rounds of [10/side 1-leg glute bridges + 10 jumps for height + :30 wrist stretch for front rack positioning ]

+

12 minutes to build to heaviest 4 front squats

+

5 rounds

9 burpees

12 power clean (95/65)

15 wall ball

+

2-3 rounds

:30 handstand hold

10 trx pike


Thursday April 25 - Bootcamp

Warm up: 2 rounds - 10/side single leg glute bridge, 10 jumping squats, :30 wrist stretch

+

For 12:00:

:60 deficit reverse lunges, weighted if possible

:60 bike

:60 weighted step ups

:60 rest

+

5 rounds for time:

9 burpees

12 dumbbell clean and press

15 wall balls

+

3 rounds

:20 hollow hold

:20 flutter kicks

:20 rest



Friday April 26 - Crossfit

2 rounds ( 20 m high knees, 20 m butt kicks, 10 m broad jumps)

+

14 minute EMOM

1: 5 unbroken deadlifts   

2: :30 box jumps or plate jumps

+

For time, 14 minute time cap:

200 m run

20 pull ups

200 m run

20 hang snatch (65/45)

200 m run

20 db snatches (50/35)

200 m run

+

2 rounds

25 sit ups

200 m farmer carry


Friday April 26 - Bootcamp

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 10 m broad jumps

+

14:00 EMOM:

1: 10 dumbbell deadlifts

2: :30 box jumps or plate jumps

+

For time, 14:00 time cap:

200 m run

20 ring rows

200 m run

20 1-arm thrusters right

200 m run

20 1-arm thrusters left

200 m run

+

2 rounds not for time:

25 weighted sit ups

200 m Farmers

April 15 Bootcamp and CF

Monday April 15 - Crossfit

2 rounds (:60 row, 10 m inchworm, 10 m lunges)

+

12 AMRAP

12 DB Snatches (50/35)

16 Single DB Box step up (24”/20”) (50/35)

20 Single Arm DB press (10 per side) (50/35)

+

12 minutes to build to Heaviest Unbroken Deadlift

+

Not For Time

20 m leg pull

30 sit ups


Monday April 15 - Bootcamp

Warm up: 2 rounds - :60 row, 10 m inch worms, 10 m lunges

+

12 minute AMRAP:

12 DB snatches

16 single DB step ups

20 single arm DB press

+

For 12:00, steady pace:

12 kB deadlifts

16 toe touches

20 weighted glute bridge

+

Not for time:

30 side bends per side

30 pendlay rows with empty barbell



Tuesday April 16 - Crossfit

2 rounds of [10 wall squats, 15 light kb swings, 10 broad jumps]

+

Complete a set every 2 minutes for 12 minutes

1 Deadlift +1 power clean + 1 thruster

60 Jump rope or 30 Double unders

+

For Time

Run 200 m

Then

4 rounds

15 wall balls

10 Box Jumps

5 pull ups

Then

Run 200 m

+

3-4 rounds not for time

:15 sorenson hold

10 hollow rocks


Tuesday April 16 - Bootcamp

Warm up: 2 rounds - 10 wall squats, 15 light kB swings, 10 broad jumps

+

Every 2:00 for 10:00:

:30 DB power cleans, :30 DB thrusters (complete :60 work, rest :60)

+

For time:

Run 200 m, then:

4 rounds

15 wall balls

10 box jumps

5 pull ups

Then, run 200m

+

3-4 rounds:

:30 arrested Superman hold

10 hollow rocks



Wednesday April 17 - Crossfit

2 rounds (5 walk outs with push up, 10 m high knee, 10 m butt kick, 10 m bear crawl, 10 m crab walk)

+

5 rounds (45/25)

6 burpees

10 m overhead plate lunges

3 burpees

10 m overhead plate lunges

10 plate to overhead

+

12 min EMOM

1: 100 m run

2: 7 thruster (95/65)

3: 5 pull ups

+

3 sets for time rest 1 minute between sets

10 toe touches

:20 hollow hold

10 toe touches


Wednesday April 17 - Bootcamp

Warm up: 2 rounds - 5 walk outs with push up, 10 m high knees, 10 m butt kicks, 10 m bear crawl, 10 m crab walk

+

5 rounds:

6 burpees

10 m oh plate lunges

3 burpees

10 m oh plate lunges

10 ground to overhead

+

12 minute EMOM:

1: 100 m run

2: 8 dB push press

3: 10 push ups

+

3 sets not for time:

15 trx knees to chest

15 Russian twists



Thursday April 18 - Crossfit

2 rounds of [ 10 pvc pass thru, 10 banded tricep extensions, :30 handstand hold or modified handstand hold ]

+

10 minutes to build to heavy complex

1 strict press + 1 push press + 1 split jerk

+

3 rounds for time:

200 m run or 250 row if its raining

16 sumo deadlift high pulls

10 toes to bar

4 burpees

+

accumulate :60 flutter kick

40 shoulder taps


Thursday April 18 - Bootcamp

Warm up: 2 rounds - 10 pvc pass throughs, 10 banded tricep extensions, :30 plank

+

For 10:00, steady pace:

9 ring rows

12 hollow rocks

15 kB swings

+

3 rounds for time:

200 m run or 250 m row

16 sumo kB sumo deadlift high pull

10 knees to elbow

4 burpees

+

Not for time:

Accumulate a total of 50 glute bridge dB press



Friday April 19 - Crossfit and Bootcamp

500 m ski, 500 m row, .5 mile bike

+

Teams of 2 one person working at a time

60 calories row

60 calories ski

60 calories bike

+

10 minute time cap

150 wall balls ( choose a ball you can complete 150 during the 10 minutes. If you are not using a target throw as high as you can like there is a target!)

+

- Accumulate 2:00 plank on bosu or swiss ball

- Accumulate 2:00 plank pull throughs with kB


April 8 Bootcamp and CF

Monday April 8 Crossfit

2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit)

+

every :60 for 10:00

1: 7 back squats (choose weight where you have at least: 30 rest)

2: 3 strict chest to bar pull ups

+

For time (15:00 cap)

7 rounds

5 goblet squat

15 OH press with KBs

20 step ups with KBs

+

3 rounds

10 trx pike

20 trx knee to elbows



Monday April 8 Bootcamp

Warm up: 2 rounds- 20 m high knees, 20 m butt kicks, :30 wall sit

+

Every :60 for 10:00:

1: :30 jumping squats

2: 5-7 inverted barbell pull ups from rig

+

7 rounds for time (15:00 time cap):

5 goblet squats

15 OH press with kb’s

20 step ups with kb’s

+

Not for time:

Accumulate a total of 100 toe touches



Tuesday April 9 Crossfit

2 rounds of [10 scap pull ups, 5 walk outs, 5 push ups]

+

14 minute to find a heavy set

1 power clean + 2 front squat + 1 jerk

+

12 minute amrap

200 m run

20 KBS

10 push ups

+

2-3 rounds

10 ghd

20 sit up

:30 plank



Tuesday April 9 Bootcamp

Warm up: 2 rounds - 10 scap pull ups, 5 walk outs, 5 push ups

+

For 14:00, working at at a moderate pace:

21 cal bike

18  Russian twists with wall ball

15 sit ups with wall ball

12 wall balls

+

12:00 AMRAP:

200 m run

12 kbs

10 push ups

+

2-3 rounds not for time:

10 fire hydrants/side

15 quadruped hip extensions/side

:30 Superman hold



Wednesday April 10 Crossfit

2 rounds (10 ghd, 10 pvc pass throughs, 10 broad jumps)

+

15 min EMOM

1: 3 squat snatch (start light keep adding as comforatable)

2: :40 double under

3: :40 row/bike/ski

+

For Time

1000 m row

21-15-9

db snatch

burpees

+

accumulate 1 minute side plank per side

50 russian twist



Wednesday April 10 Bootcamp

Warm up: 2 rounds - 10 GHD, 10 pvc pass throughs, 10 broad jumps

+

15:00 EMOM:

1: :30 push press

2: :40 jump rope

3: 100 m run

+

For time:

1,000 m row, then

21-15-9

DB Snatch

Burpees

+

3 rounds not for time:

10 dumbbell external rotations (watch wrists, don’t let them fall back, keep hand in line with forearm)

20 banded tricep extensions / side


Thursday April 11 Crossfit

2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded good mornings]

+

12 min amrap

10 box jumps

10 oh press (just the bar)

20 m bearcrawl

1 min ski

+

2 rounds

400 m run

200 m farmer carry

15 clean and jerk (95/65)

+

accumumlate 1 min hollow hold

20 hollow rocks



Thursday April 11 Bootcamp

Warm up: 2 rounds - :30 jacks, 10 HRPU, 10 banded good mornings

+

12:00 AMRAP:

10 box jumps or step ups

10 oh press

20 m bearcrawl

:60 row, bike, or ski

+

2 rounds:

400 m run

200 m FC

15 plate ground to overhead

+

Accumulate :60 hollow hold and 20 hollow rocks


Friday April 12 Crossfit

2 rounds ( 1 min bike, 1 min ski, 1 min row )

+

12 minutes to find heavy thruster

+

8 minute

GYM CHALLENGE

how far can you row?

8 minutes to see how far you can row. Winner of the week will receive prize from mystic chungus

+

3 rounds

L sit as long as possible for yourself



Friday April 12 Bootcamp

Warm up: 2 rounds - :60 row, :60 bike, :60 ski

+

12:00 EMOM:

1: 8 dumbbell thrusters

2: :30 plank ups

+

8 minute gym challenge

How far can you row?

+

3 rounds:

10 bent over rows/side

10 hamstring curls with exercise ball

:40 shoulder taps, try to rock as little as possible


April 1 Bootcamp and CF

Monday April 1 - Crossfit

10:00 warm up

row/bike/ski @easy pace

3 rounds of [ :60 row/bike/ski, 5 pull ups or ring rows, 10 push ups, 15 air squats]

+

every :60 for 10:00

1: :30 double under practice

2: :30 bottom of front squat hold ( stay under #95)

+

For time (15:00 cap)

10 burpees over the bar

20 power clean and jerk (95/65)

30 row calories

20 power clean and jerk

10 burpees over the bar

+

10 turkish get ups at a challenging weight ( 5 per arm)


Monday April 1 Bootcamp

10:00 warm up - 3 rounds :60 row, bike, ski @ easy pace, 5 pull ups or ring rows, 5 push ups, 15 air squats

+

Every :60 for 10:00:

1: :30 jump rope

2: :30 bottom of goblet squat hold

+

For time (15:00 time cap):

10 burpees

20 dumbbell clean and press

30 row calories

20 dumbbell clean and press

10 burpees

+

10 Turkish get ups (5/arm)


Tuesday April 2 Crossfit

10:00 warm up

row/bike/ski@easy pace

2 rounds of [10 scap pull ups, 5 walk outs, 5 push ups]

+

10 minute EMOM

2 power snatch + 3 OH squat

+

14 min AMRAP

200 m run or 250 m row/ski

10 box jumps

10 push ups

20 kb swings

+

2 rounds not for time

10 strict toes to bar

:30 L hang


Tuesday April 2 Bootcamp

Warm up: Row, bike, ski @ easy pace, then 2 rounds - 10 scap pull ups, 5 walk outs, 5 push ups

+

10:00 EMOM:

1: 12 dumbbell snatches

2: 5 1-arm DB OH squat R arm  + 5 L arm

+

14:00 minute AMRAP:

200 m run or 250 m row or ski

10 box jumps or weighted step ups

10 push ups

20 kB swings

+

2 rounds not for time:

12 McGill crunches, :03 pause at top

12 weighted side bends/side


Wednesday April 3 Crossfit

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20 banded good mornings + 20m walking lunges + 20 m high knees + 20 m butt kicks]

+

12 Min EMOM

1: 6 front squat

2: :30 superman hold

+

4 rounds

400 m run or 500 m row/ski

8 front squats

8 burpees

+

2-3 rounds not for time:

5 v ups

10 toe touches

15 reverse crunches or lemon squeezers

20 sit up


Wednesday April 3 Bootcamp

Warm up: Row, bike or ski @ easy pace, 2 rounds 20 banded good mornings, 20 m walking lunges, 20 m high knees, 20 m butt kicks

+

12 minute EMOM:

1: 6 dumbbell squat cleans

2: :30 Superman hold

+

4 rounds for time:

400 m run or 500 m row or ski

10 dumbbell walking lunges (5 per side)

8 burpees

+

2-3 rounds

5 v ups

10 toe touches

15 reverse crunches or lemon squeezers

20 sit ups


Thursday April 4 Cossfit

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded good mornings]

+

12 minutes to build to a heavy deadlift

+

5 rounds or 15 minute time cap

12 thrusters

6 strict pull ups

12 calories  

+

accumulate 2 minute plank on bosu or swiss ball


Thursday April 4 Bootcamp

10:00 warm up - Row, bike, or ski @ easy pace, 2 rounds :30 jacks, 10 hand release push ups, 10 banded good mornings

+

12:00, moving continuously at easy pace:

15 kB deadlifts

12 knees to chest

9 glute bridge dumbbell press

+

5 rounds or 15:00 time cap:

12 dumbbell thrusters

6-8 rings rows, as far under rig as possible

12 calories

+

2-3 rounds

:30 flutter kicks

:30 mountain climbers


Friday April 5 Crossfit and Bootcamp

10:00 warm up

Row/bike/ski @easy pace

2 rounds of [ 10 goblet squats w:03 pause at bottom + 20 m bear crawl + 10m broad jumps]

+

10 minutes of skill work

+

20 minute amrap with a partner

50 pull ups

50 kb swings

50 box jumps

+

2-3 sets not for time:

:30 sorenson hold

:30 hollow hold


March 25 Bootcamp and CF

Monday 3/25  - Bootcamp

Warm up: 2 rounds- : 60 row, bike, or ski, 5 ring rows, 5 push ups, 10 air squats

+

For 10:00:

1st: :30 bike, moderate pace

2nd: :30 weighted hollow hold

+

For time with a 20 minute time cap:

33-27-21-15-9

Dumbbell Thrusters

Ring rows or barbell pull ups

+

Not for time:

Accumulate 75 shoulder taps


Monday 3/25  - CrossFit

Warm up: 2 rounds- : 60 row, bike, or ski, 5 ring rows, 5 push ups, 10 air squats

+

For 10:00:

1st: :30 bike/row/ski  moderate pace

2nd: :30 weighted hollow hold

+

For time with a 20 minute time cap:

33-27-21-15-9

Thrusters, 65/95

CTB pull ups or pull ups, use band if necessary

+

Not for time:

Accumulate 75 shoulder taps in either plank position or wall walk position  



Tuesday 3/26  - Bootcamp

Warm up: 2 rounds - 10 banded good mornings, 10 forward raises, 10 pull aparts, 20 m walking lunges

+

Every 2:00 for 12:00:

12 kB swings, 10 deficit reverse lunges (stand on plate with kB) - complete both movements in 2:00

+

For time:

30 wall balls

30 knees to elbow

20 wall balls

20 knees to elbow

10 wall balls

10 knees to elbow

+

2-3 rounds not for time:

:30 reverse plank

:30 weighted wall sit


Tuesday 3/26  - CrossFit

Warm up: 2 rounds - 10 banded good mornings, 10 forward raises, 10 pull aparts, 20 m walking lunges

+

Every 2:00 for 12:00:

6 touch and go deadlifts + :30 plank with hands on barbell

+

For time:

30 box jumps

30 toes to bar

20 box jumps

20 toes to bar

10 box jumps

10 toes to bar

+

2-3 rounds not for time:

:30 sorensen hold or :15/side 1-leg sorensen hold

14 alternating DB curls



Wednesday - Bootcamp

Warm up: 2 rounds - :30 jacks, 20 m high knees, 20 m butt kicks, 10 walk outs

+

Every :90 for 12:00:

1st: 7 dumbbell cleans, 5 push press

2nd: :30 burpees

+

15 minute EMOM:

1st: 100 m sprint

2nd: 8-10 kettlebell swings

3rd: 8-10 push ups

+

Not for time:

200 m Farmers Carry


Wednesday - CrossFit

Warm up: 2 rounds - :30 jacks, 20 m high knees, 20 m butt kicks, 10 walk outs

+

Every :90 for 12:00:

1st: 5-7 touch and go power cleans

2nd: :30 burpees over the bar at steady pace

+

15 minute EMOM:

1st: 100 m sprint

2nd: 15 kettlebell swings

3rd: 15 hand-release push ups or handstand push ups if proficient

+

Not for time:

200 m Farmers Carry



Thursday - Bootcamp

Warm up: 2 rounds - 20 step ups, :30 plank, 20 m bear crawl, 10 reverse Samson

+

For 10:00, moving at moderate pace continuously:

20 dumbbell snatches

15 calorie row, bike, or ski

10 kB deadlifts

+

“Cindy” - 20 minute AMRAP:

5 pull ups or ring rows

10 push ups

15 air squats

+

2-3 rounds Not for time:

15 glute bridges, weighted if possible

:20 Superman hold


Thursday - CrossFit

Warm up: 2 rounds - 20 step ups, :30 plank, 20 m bear crawl, 10 reverse Samson

+

For 10:00

1st: 10 DB see-saw bench press

2nd: 40m uneven carry (1-arm KB front rack, 1-arm KB farmers carry)

+

“Cindy” - 20 minute AMRAP:

5 pull ups or ring rows

10 push ups

15 air squats

+

2-3 rounds Not for time:

15 glute bridges, weighted if possible

:20 Superman hold


Friday - Bootcamp

Warm up: 2 rounds- 20 m broad jumps, 10 t spine stretches, 10 m crab walk, 10 m duck walk

+

For 10:00:

Work on skill of choice

+

For 20:00 with a partner, one person working at a time:

  • 20 sit ups, 20 box jumps or step ups, 20 burpees

  • 30 sit ups, 30 box jumps or step ups, 30 burpees

  • 40 sit ups, 40 box jumps or step ups, 40 burpees

  • 50 sit ups

  • Calorie row in remaining time

+

Not for time:

Accumulate a total of 50 Russian twists


Friday - CrossFit

Warm up: 2 rounds- 20 m broad jumps, 10 t spine stretches, 10 m crab walk, 10 m duck walk

+

For 10:00:

Work on skill of choice

+

For 20:00 with a partner, one person working at a time:

  • 20 sit ups, 20 box jumps or step ups, 20 burpees

  • 30 sit ups, 30 box jumps or step ups, 30 burpees

  • 40 sit ups, 40 box jumps or step ups, 40 burpees

  • 50 sit ups

  • Calorie row in remaining time

+

Not for time:

Accumulate a total of 50 Russian twists


March 18 Bootcamp and CF

Monday March 18 - Bootcamp

Warm up: 2 rounds - 5 muscle snatches with barbell or pvc pipe, 5 hand release push ups, 20 m bear crawl, :30 jacks

+

For 12:00:

1st: 10 1-arm Dumbbell OH squat, right

2nd: 10 1-arm Dumbbell OH squat, left

3rd: :30 jump rope

+

19.4 - For time with 12:00 time cap:

3 rounds:

20 DB snatches or 10 power snatches with barbell

12 burpees (bar facing if using barbell)

3:00 rest

3 rounds:

10 bar muscle ups, pull ups, or ring rows

12 burpees

+

3 rounds not for time:

20 m 1 arm Farmers Carry/side

10 side plank with hip abduction/side


Monday March 18 - CrossFit

Warm up: 2 rounds - 5 muscle snatches with barbell or pvc pipe, 5 hand release push ups, 20 m bear crawl, :30 jacks

+

Every :90 for 12:00

1st: 4-5 overhead squats, light focusing on perfect form

2nd: :30-:45 double under practice

+

19.4 - For time with 12:00 time cap:

3 rounds:

10 power snatches, 65/95

12 bar-facing burpees

3:00 rest

3 rounds:

10 bar muscle ups, pull ups, or ring rows

12 bar-facing burpees

+

3 rounds not for time:

20 m 1 arm Farmers Carry/side

10 side plank with hip abduction/side



Tuesday March 19 - Bootcamp

Warm up: 2 rounds - :60 row, 15 good mornings, 15 sit ups, 10 m Samson stretch

+

For 10:00:

1st:  :30 Dumbbell Romanian deadlifts

2nd:  :30 mountain climbers

+

4 rounds for time:

15 kettlebell swings

15 calorie bike or ski

15 dumbbell squat cleans

+

Not for time:

Accumulate a total of 60 plank marches


Tuesday March 19 - CrossFit

Warm up: 2 rounds - :60 row, 15 good mornings, 15 sit ups, 10 m Samson stretch

+

For 10:00:

1st:  5 clean-grip romanian deadlifts

2nd: :30 handstand hold or plank

+

4 rounds for time:

15 kettlebell swings

15 calorie bike or ski

15 dumbbell squat cleans

+

Not for time:

Accumulate a total of 60 plank marches


Wednesday March 20 - Bootcamp

Warm up: 2 rounds - 20 m walking lunges, :30 plank, 10 t-spine stretch, 10 m crab walk

+

Every :60 for 10:00:

8 DB clean and press

+

21-15-9 For time:

Push press

DB walking lunges

Weighted step overs

+

3 rounds not for time:

10 single leg glute bridges/side

12 lemon squeezers


Wednesday March 20 - CrossFit

Warm up: 2 rounds - 20 m walking lunges, :30 plank, 10 t-spine stretch, 10 m crab walk

+

Every :60 for 10:00:

2 touch and go power cleans + 1 split jerk

+

21-15-9 For time:

Shoulder to overhead, up to 95/135

Power cleans

Box jump overs

+

3 rounds not for time:

10 single leg glute bridges/side

:30 hanging knee raise


Thursday March 21 - Bootcamp

Warm up: 2 rounds - 20 m walking lunges, 10 banded pass throughs, 10 banded forward raises, 10 pull aparts

+

Every :90 for 12:00

9 ground to overhead with plate, 12 overhead reverse lunges with plate, 15 sit ups with plate (complete all 3 movements in :90)  

*focus on pressing through with shoulders, elbows locked when lunging

+

“Jackie” - For time:

1,000 m row

50 thrusters

30 pull ups or ring rows

*if doing ring rows, position yourself as far under the rig as possible.  

+

Tabata core (:20 work, :10 rest for 8 rounds):

Alternate between flutter kicks and hollow hold


Thursday March 21 - CrossFit

Warm up: 2 rounds - 20 m walking lunges, 10 banded pass throughs, 10 banded forward raises, 10 pull aparts

+

Every :90 for 12:00

1st: 8-10 DB floor press

2nd: 40m farmers carry or sandbag carry

+

“Jackie” - For time:

1,000m row

50 thrusters, 35/45

30 pull ups or ring rows

*if doing ring rows, position yourself as far under the rig as possible.  

+

Tabata core (:20 work, :10 rest for 8 rounds):

Alternate between flutter kicks and hollow hold


Friday March 22 - Bootcamp

Warm up: :60 row, bike, or ski, then 2 rounds: 10 jumping squats, 20 shoulder taps, 10 banded tricep extensions/side

+

For 10:00, moving continuously at moderate pace:

20 Russian twists with wall ball

10 squat cleans with wall ball

100 m walk or jog with wall ball

+

“Run Forest Run” - For time:

800 m run

30 wall balls

400 m run

30 toes to bar or knees to chest

200 m run

30 hand release push ups

+

Not for time:

Accumulate 2:00 Sorensen hold


Friday March 22 - CrossFit

Warm up: :60 row, bike, or ski, then 2 rounds: 10 jumping squats, 20 shoulder taps, 10 banded tricep extensions/side

+

Every 2:00 for 10:00

5 back squats

10 bent over DB rows

+

“Run Forest Run” - For time:

800 m run

30 wall balls

400 m run

30 toes to bar or knees to chest

200 m run

30 hand release push ups

+

Not for time:

Accumulate 2:00 Sorensen hold or superman hold


March 11 Bootcamp and CF

Monday, March 11 - Bootcamp

Warm up: :60 row, bike, or ski, then 2 rounds: 10 m Samson stretch, 10 m bear crawl, 10 step ups, 5 push ups, 10 pass throughs

+

Every :60 for 10:00:

1: 5 DB squats, light to moderate

2: 4 DB squats, up in weight

3: 3 DB squats, up in weight

4: 2 DB squats, up in weight

5: 1 DB squat, up in weight

*Repeat to complete 2 rounds

**only go up in weight if possible with perfect form

+

For time with 10:00 cap

200 ft 1-arm DB overhead lunges, switch arms as needed. If you struggle with overhead mobility, lunge w/DB in front rack position

50 DB step ups

50 hand release push ups

200 ft bear crawl, high hips

+

Not for time:

50 alternating bicep curls

Complete 2:00 of front rack KB hold, focus on engaging core


Monday, March 11 - CrossFit

Warm up: :60 row, bike, or ski, then 2 rounds: 10 m Samson stretch, 10 m bear crawl, 10 step ups, 5 push ups, 10 pass throughs

+

Every :60 for 10:00:

1st: 4 light back squats

2nd: :30 double under practice

+

For time with 10:00 cap

200 ft 1-arm DB overhead lunges, switch arms as needed, 35/50. If you struggle with overhead mobility, lunge w/DB in front rack position

50 DB step ups

50 hand release push ups or strict handstand push ups

200 ft bear crawl, high hips

+

Not for time:

50 alternating bicep curls

Complete 2:00 of front rack KB hold, focus on engaging core


Tuesday, March 12 - Bootcamp

Warm up: :60 row, bike, or ski, then 2 rounds: :20 bottom of push up hold, :30 wall sit, 10 inch worms, 10 pull aparts

+

Every :60 for 12:00:

:30 thrusters

2-3 wall walks

+

21-15-9

Wall balls

DB clean and press

Calorie row, bike or ski

+

3 rounds not for time:

12 trx knees to elbow

40 m plate pinch carry


Tuesday, March 12 - CrossFit

Warm up: :60 row, bike, or ski, then 2 rounds: :20 bottom of push up hold, :30 wall sit, 10 inch worms, 10 pull aparts

+

Every :60 for 12:00:

1st: 5 hang power cleans, light/moderate

2nd: :30 handstand hold

+

For time:

21-15-9

Wall balls, 14 to 9’/20 to 10’

Power clean and jerk, up to 95/135

Calorie row, bike or ski

Encourage people to push the weight on this, they can do singles the whole way if they need to as long as they are quick singles.

+

3 rounds not for time:

:20-:30 hanging knee tuck

40 m plate pinch carry



Wednesday, March 13 - Bootcamp

Warm up: :60 row, bike, or ski, then 2 rounds: 5 burpees, 20 m Frankenstein’s, 20 m high knees, 20 m butt kicks

+

12 minute EMOM:

1: :30 right split stance lunge, plate overhead

2: :30 left split stance lunge, plate overhead

3: :30 plate ground to overhead

+

2:00 rest

+

12 minute EMOM:

1: 8-10 devils press

2: 8-10 calories

3: :30 hollow hold

+

2:00 rest

+

12 minute EMOM:

1: 10 renegade rows

2: :30 side plank rotation left

3: :30 side plank rotation right


Wednesday, March 13 - CrossFit

Warm up: :60 row, bike, or ski, then 2 rounds: 5 burpees, 20 m Frankenstein’s, 20 m high knees, 20 m butt kicks

+

12 minute EMOM:

1: :30 burpees

2: :30 V-ups

3: :30 strict pull ups, use band if necessary

+

2:00 rest

+

12 minute EMOM:

1: 8-10 devils press

2: 8-10 calories

3: :30 hollow hold

+

2:00 rest

+

12 minute EMOM:

1: 10 renegade rows

2: :30 side plank, L

3: :30 side plank, R



Thursday, March 14 - Bootcamp

Warm up: :60 row, bike, or ski, then: 2 rounds- 10 OHS with band or PVC,

:45 jacks, :30 high knees, :30 mountain climbers

+

Every :90 for 12:00:

1: :30 dumbbell snatch, 9 v-ups

2: :30 plank, 9 burpees

+

“Nancy” - 5 rounds for time (17:00 cap)

400 m run

15 overhead squats (65/95)

+

Not for time:

75 glute bridges


Thursday, March 14 - Bootcamp

Warm up: :60 row, bike, or ski, then: 2 rounds- 10 OHS with band or PVC,

:45 jacks, :30 high knees, :30 mountain climbers

+

Every :90 for 12:00:

1: 2 snatch-grip deadlifts + 2 power snatches

2: 20m/side 1-arm farmers carry

+

“Nancy” - 5 rounds for time (17:00 cap)

400 m run

15 overhead squats (65/95)

Overhead squat weight should be done either unbroken or in two sets, so people should go light on this especially if they are slow runners/struggle with mobility/are still new to this movement.

+

Not for time:

75 glute bridges




Friday, March 15 - Bootcamp

Warm up: :60 row, bike, or ski, then 2 rounds: 15 good mornings, 15 forward raises with band, 15 banded tricep extensions per side, 20 m walking lunges

+

For 10:00, working at moderate pace:

10 RDLs, moderate to heavy

15 calorie bike

20 weighted sit ups

+

3 rounds for total reps:

:60 jump rope

:60 knees to elbows

:60 KB deadlift

:60 rest

+

3 rounds not for time:

10 3 point dB rows

15 kB swings, moderate weight


Friday, March 15 - CrossFit

Warm up: :60 row, bike, or ski, then 2 rounds: 15 good mornings, 15 forward raises with band, 15 banded tricep extensions per side, 20 m walking lunges

+

Build to a tough squat clean in 10:00 or use time to work on squat clean technique work

+

3 rounds for total reps:

:60 double unders

:60 toes to bar

:60 kettlebell swings

:60 rest

Even if people can do double unders one at a time, they should do double over singles, they should be using this as practice. Also, encourage the CF athletes to do toes to bar, even if it’s one at a time.

+

3 rounds not for time:

10 3 point dB rows

15 hip extensions



*Posterior chain put to work to day.  Critical for posture, stability, and strength, and plays a role in reducing pain in knees, hips, and back.


March 4 Bootcamp and CF

Monday, March 4 - Bootcamp

Warm up: Row, bike, or ski :60 easy pace, then 2 rounds: 20 shoulder taps, 15 good mornings, 10 pass throughs, 5 push ups,

+

Every minute for 12:00:

1: :30 3 point row, right

2: :30 3 point row, left

3: 10-12 Arnold Press

+

On a 12:00 clock:

0:00 - 4:00

25 toes to bar or knees to elbows

50 double unders or 100 singles

Max squat cleans in remaining time 65/95

4:00-8:00

25 toes to bar or knees to elbow

50 double unders or 100 singles

Max squat cleans in remaining time 85/115

8:00-12:00

25 toes to bar or knees to elbow

50 double unders or 100 singles

Max squat cleans 95/135

Cut toes to bar reps if needed to ensure you get some cleans in. Adjust weight as needed to ensure you increase weight in each segment.  

+

3 rounds:

:20 plank directly into :20 plank ups

:30 rest


Monday, March 4 - CrossFit

Warm up: Row, bike, or ski :60 easy pace, then 2 rounds: 20 shoulder taps, 15 good mornings, 10 pass throughs, 5 push ups,

+

Every minute for 12:00:

1: :30 3 point row, right

2: :30 3 point row, left

3: 10-12 light push press

+

On a 12:00 clock:

0:00 - 4:00

25 toes to bar or knees to elbows

50 double unders or 100 singles

Max squat cleans in remaining time 65/95

4:00-8:00

25 toes to bar or knees to elbow

50 double unders or 100 singles

Max squat cleans in remaining time 85/115

8:00-12:00

25 toes to bar or knees to elbow

50 double unders or 100 singles

Max squat cleans 95/135

Cut toes to bar reps if needed to ensure you get some cleans in. Adjust weight as needed to ensure you increase weight in each segment.  

+

3 rounds:

:20 plank directly into :20 plank ups

:30 rest



Tuesday, March 5 - Bootcamp

Warm up: 2 rounds - 10 m Samson stretch, 10 m inch worms, 20 m bear crawl, :40 jacks

+

For 10:00, moving continuously at moderate pace:

10 weighted split stance lunges, right

10 weighted split stance lunges, left

500 m row

+

4 rounds for time:

15 goblet squats

12 weighted step ups

9 burpees

+

2-3 rounds not for time:

10 glute bridge dumbbell press

15 bicep curls

20 Russian twists


Tuesday, March 5 - CrossFit

Warm up: 2 rounds - 10 m Samson stretch, 10 m inch worms, 20 m bear crawl, :40 jacks

+

Every :60 for 10:00

1st: 6 alternating reverse lunges, bar on back
2nd: :30 farmers hold ( heavy KB in each hand, just stand there)

+

4 rounds for time:

15 power cleans, 65/95

12 box jump overs

9 burpees

+

2-3 rounds not for time:

16 alternating bicep curls

15 banded tricep pull downs



Wednesday, March 6 - Bootcamp

Warm up: Row, bike or ski for :60 easy pace; 2 rounds- 15 banded tricep extensions/arm, 15 banded forward raises, 15 pull aparts, 10 T spine stretch

+

Every :90 for 15:00:

1st: :30 dumbbell snatches, 10 hand release push ups

2nd: :30 dB overhead triceps extensions

+

For time:

30 alternating 1 arm clean and jerk

30 sit ups

30 calorie row, bike, or ski

20 alternating 1 arm clean and jerk

20 sit ups

20 calories

10 alternating 1 arm clean and jerk

10 sit ups

10 calories

+

Not for time:

Accumulate 2:00 hollow hold (weighted if possible)


Wednesday, March 6 - CrossFit

Warm up: Row, bike or ski for :60 easy pace; 2 rounds- 15 banded tricep extensions/arm, 15 banded forward raises, 15 pull aparts, 10 T spine stretch

+

Every :90 for 15:00:

1st: 1 snatch pull + 1 power snatch + 1 hang power snatch

2nd: :30 chin over the bar hold or :30 strict pull ups

+

For time:

30 alternating 1 arm DB clean and jerk

30 sit ups

30 calorie row, bike, or ski

20 alternating 1 arm clean and jerk

20 sit ups

20 calories

10 alternating 1 arm clean and jerk

10 sit ups

10 calories

+

Not for time:

Accumulate 2:00 hollow hold (weighted if possible)


Thursday, March 7 - Bootcamp

Warm up: 2 rounds - 10 RDLs, 5 1 arm ring rows/side, 10 air squats, 100 m shuttle run

+

Every 2:00 for 12:00:

:30 kB deadlift, directly into :30 renegade row

+

3 rounds for time:

21 dumbbell deadlifts

15 wall balls

9 pull ups or ring rows

+

Not for time:

30 lemon squeezers

30 reverse crunches


Thursday, March 7 - CrossFit

Warm up: 2 rounds - 10 RDLs, 5 1 arm ring rows/side, 10 air squats, 100 m shuttle run

+

Every 2:00 for 12:00:

10 touch and go deadlifts, plank w/hands on bar for remainder of the minute

+

3 rounds for time:

21 heavy kettlebell swings

15 wall balls

9 pull ups, use band if needed

+

Not for time:

30 lemon squeezers

30 reverse crunches



Friday, March 8 - Bootcamp

Warm up: :60 row, bike, or ski at easy pace.  Then, 2 rounds- 10 m crab walk, 5 hand release push ups, 10 m duck walk, 10 pass throughs

+

Every :60 for 9:00:

1st:  10 push press

2nd: :30 flutter kicks

3rd: 2-3 wall walks or 8 hand release push ups

+

For time:

10 thrusters

10 burpees

9 thrusters

9 burpees

8.., 7…, 6…, 5…, 4…, 3…, 2…, 1

+

2-3 rounds not for time:

10 hamstring curls on exercise ball

20 plank marches


Friday, March 8 - CrossFit

Warm up: :60 row, bike, or ski at easy pace.  Then, 2 rounds- 10 m crab walk, 5 hand release push ups, 10 m duck walk, 10 pass throughs

+

Every :60 for 9:00:

1st:  1 squat clean and split jerk

2nd: :30 flutter kicks

3rd: 2-3 wall walks or 6-8 handstand push ups

+

For time:

10 thrusters

10 burpees

9 thrusters

9 burpees

8.., 7…, 6…, 5…, 4…, 3…, 2…, 1

+

2-3 rounds not for time:

10-15 weighted hip extensions

20 plank marches




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