September 16 Bootcamp and CF

Monday 

Warm up: 2 rounds - :30 jacks, 5 push ups, 10 ring rows, 10 air squats, 10 reverse Samson’s 

+

Every :60 for 12:00: 

1st: :30 double unders 

2nd:  6 overhead squats, light to moderate weight, focus on form 

+

10:00 AMRAP: 

3-6-9-12-15….

Power snatch (95/65) 

Pull ups 

+

3 rounds not for time: 

10 v-ups 

12 elevator planks 


Monday bootcamp

Warm up: 2 rounds - :30 jacks, 5 push ups, 10 ring rows, 10 air squats, 10 reverse Samson’s 

+

Every :60 for 12:00: 

1st: :30 jump rope 

2nd:  6 overhead squats with band

+

10:00 AMRAP: 

3-6-9-12-15….

Alt DB Snatch

Ring rows/pull ups

+

3 rounds not for time: 

10 v-ups 

12 elevator planks 



Tuesday 

Warm up: 2 rounds - 10 light dB cleans, :30 wrist stretch, 10 sit ups, 20 glute bridges, 15 good mornings

+

Every :90 for 12:00: 

1 power clean, 2 hang power cleans, :30 plank on barbell (build to tough complex) 

+

For time (16:00 timecap): 

800 m run 

40 thrusters (95/65) 

400 m run 

40 thrusters 

200 m run 

+

Not for time: 

Accumulate 30 hip extensions 

Accumulate 60 plank marches 


Tuesday bootcamp

Warm up: 2 rounds - 10 light dB cleans, :30 wrist stretch, 10 sit ups, 20 glute bridges, 15 good mornings

+

Every :90 for 12:00: 

10 calorie bike + 30 plate hops (Focus on completing as fast as possible, while also being able to rest 20-30 seconds

+

For time (16:00 timecap): 

800 m run 

40 DB thrusters 

400 m run 

40 DB thrusters 

200 m run 

+

Not for time: 

Accumulate 30 Glute bridges

Accumulate 60 plank marches 




Wednesday 

Warm up: 2 rounds - 5 suitcase deadlifts/side, 10 kB swings, :30 kipping, 20 m high knees, 5 inch worms 

+

Every 2:00 for 10:00: 

12 Front rack reverse lunges + 9 push press 

+

4 rounds for time: 

15 deadlift, no heavier than 225/155 

12 bar facing burpees 

9 toes to bar 

+

2 rounds not for time: 

100 m barbell overhead carry 

:40 flutter kicks 


Wednesday bootcamp

Warm up: 2 rounds - 5 suitcase deadlifts/side, 10 kB swings, :30 kipping, 20 m high knees, 5 inch worms 

+

Every 1:00 for 10:00: 

1- 6 per side split squat

2- 6 per side 1 arm seated db press

+

4 rounds for time: 

15 KB deadlift

12 KB facing burpees

9 toes to bar or knee raises

+

2 rounds not for time: 

100 m oh plate carry

:40 flutter kicks 



Thursday 

Warm up: 2 rounds - 10 m crab walk, 10 m Spider-Man stretch, 20 alternating step ups, :30 top of ring row hold 

+

For 10:00: 

Work to heavy back squat triple

+

For time; 

1,000 m row 

50 Box jump overs 

50 1-arm dB clean and jerk (50/35) 

1,000 m row 

+

3 rounds not for time: 

:30 hollow hold 

:30 Superman hold 


Thursday 

Warm up: 2 rounds - 10 m crab walk, 10 m Spider-Man stretch, 20 alternating step ups, :30 top of ring row hold 

+

For 10:00: 

1- 5 goblets squat ( try to go heavier every round)

2- :30 shoulder taps 

+

For time; 

1,000 m row 

50 Box jump overs 

50 1-arm dB clean and jerk (50/35) 

1,000 m row 

+

3 rounds not for time: 

:30 hollow hold 

:30 Superman hold 




Friday 

Warm up: 2 rounds - 20 m bear crawl, 20 m lunges, 20 shoulder taps, :30 chest opening stretch on rig, trx, or rings

+

Every :60 for 15:00: 

1st: :30 3-point dB row right 

2nd: :30 3-point dB row left 

3rd: 16 alt bicep curls 

+

For time: 10-15-20 (20 minute timecap): 

Power cleans (135/95)

Bike calories 

Cash out: 100 air squats 

+

Not for time: 

Accumulate a total of 50 banded pull aparts 


Friday bootcamp

Warm up: 2 rounds - 20 m bear crawl, 20 m lunges, 20 shoulder taps, :30 chest opening stretch on rig, trx, or rings

+

Every :60 for 15:00: 

1st: :30 3-point dB row right 

2nd: :30 3-point dB row left 

3rd: 16 alt bicep curls 

+

For time: 10-15-20 (20 minute timecap): 

Power clean + front squat 

Bike calories 

Cash out: 100 air squats 

+

Not for time: 

Accumulate a total of 50 banded pull aparts 

September 3 Bootcamp and CF

Tuesday 9/2 - Crossfit 

Warm up: 2 rounds (20 m Samson stretch, 5 inch worms, 15 banded forward raises, 15 pull aparts)

+

Every :60 for 10:00: 

1st: 1 snatch + 2 OHS (light to moderate weight, focus on form) 

2nd: :30 flutter kicks, weighted if possible 

+

For time (20 minute timecap): 

1,000 m row 

10 push ups 

800 m row 

20 push ups 

600 m row 

30 push ups 

400 m row 

40 push ups 

200 m row 

50 push ups 

+

Not for time: 

30 banded tricep pulls 

30 banded lat pull downs 



Tuesday 9/2 - Bootcamp 

Warm up: 2 rounds (20 m Samson stretch, 5 inch worms, 15 banded forward raises, 15 pull aparts)

+

Every :60 for 10:00: 

1st: :30 dumbbell snatches 

2nd: :30 flutter kicks, focus on keeping ribs down, lower back pressed into the floor

+

For time (20 minute timecap): 

1,000 m row 

10 push ups or shoulder taps 

800 m row 

20 push ups or shoulder taps 

600 m row 

30 push ups or shoulder taps 

400 m row 

40 push ups or shoulder taps 

200 m row 

50 push ups or shoulder taps 

+

Not for time: 

30 banded tricep pulls 

30 banded lat pull downs 




Wednesday 9/3 - Crossfit 

Warm up: 2 rounds (15 sit ups, :30 handstand hold, 15 good mornings, 10 kB suitcase deadlifts) 

+

For 10:00: 

Work to heavy Deadlift 

+

10 minute AMRAP: 

15 pull ups 

15 cal bike or ski 

Directly into 10 minute AMRAP: 

15 wall balls 

15 deadlifts, 185/135

+

3 rounds not for time: 

20 weighted glute bridges 

:20 L-sit or L-hang 



Wednesday 9/3 - Bootcamp 

Warm up: 2 rounds (15 sit ups, :30 handstand hold or plank, 15 good mornings, 10 kB suitcase deadlifts) 

+

For 10:00, moving continuously at moderate pace: 

100 m run or fast walk 

30 Russian twists 

20 m walking lunges 

10 kb deadlift 

+

10 minute AMRAP: 

15 pull ups or ring rows 

15 cal bike or ski 

Directly into 10 minute AMRAP: 

15 wall balls 

15 DB or KB deadlifts

+

3 rounds not for time: 

20 weighted glute bridges 

:30 plank



Thursday 9/4 - Crossfit 

Warm up: 2 rounds (20 m high knees, 20 m Superman stretch, 20 m bear crawl, :30 jumping jacks) 

+

Every :90 for 12:00: 

1st: 3 hang squat cleans + 6 bar facing burpees 

2nd: :45 double under practice 

+

For time (20 minute timecap): 

Buy in: 400 m run 

3-6-9-12-15-18-21 

Power cleans (no heavier than 135/95) 

Box jump overs 

Cash out: 400 m run 

+

3 rounds not for time: 

20 alt bicep curls 

10 banded side steps/side 



Thursday 9/4 - Bootcamp 

Warm up: 2 rounds (20 m high knees, 20 m Superman stretch, 20 m bear crawl, :30 jumping jacks) 

+

Every :90 for 12:00: 

1st: :30 DB hang squat cleans + :30 burpees 

2nd: :45 jump rope 

+

For time (20 minute timecap): 

Buy in: 400 m run 

3-6-9-12-15-18-21 

DB Power cleans  

Box jump overs or step overs 

Cash out: 400 m run 

+

3 rounds not for time: 

20 alt bicep curls 

10 banded side steps/side 



Friday 9/5 - Crossfit 

Warm up: 2 rounds (10 ring rows, :30 plank, 10 air squats, :20 bar hang) 

+

Every 2:00 for 12:00: 

1st: 3 strict press + 5 push press + 7 calories

2nd: :60 weighted sit ups 

+

For time (15:00 min timecap): 

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

Thrusters (95/65)

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

Toes to bar 

+

Not for time: 

Accumulate 2:00 hollow hold 

50 weighted side bends/side 



Friday 9/5 - Bootcamp 

Warm up: 2 rounds (10 ring rows, :30 plank, 10 air squats, :20 bar hang) 

+

For 12:00: 

1st: :60 step ups 

2nd: :60 weighted sit ups 

3rd: :60 ski or bike 

4th: :60 rest 

+

For time (15:00 min timecap): 

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

DB Thrusters 

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

Knees to elbow 

+

Not for time: 

Accumulate 2:00 hollow hold 

50 weighted side bends/side 

August 26 Bootcamp and CF

Monday August 26

2 rounds( 10 pvc pass throughs, 10 oh squats with pvc, :30 Spider-Man stretch each leg) 

+

5 min emom just bar

2 hang power snatch 

2 oh squats

+

10 min emom build to your heaviest

2 oh squats

+

15 minute time cap 

3 rounds 

200 m run 

30 kB swings 

20 wall balls

10 burpees 

+

15 strict toe to bar or knee to elbow 


Bootcamp 

2 rounds (10 pvc pass throughs, 10 oh squats with pvc, :30 Spider-Man stretch each leg) 

+

5:00 bike, increase pace every :60

+

Every :60 for 10:00

1- :30 plank up downs 

2- :30 passive hang

+

3 rounds for time (15:00 cap)

200 m run 

30 kB swings 

20 wall balls

10 burpees 

+

NFT

15 strict toe to bar or knee to elbow 


Tuesday August 27 

Warm up (10 minutes gymnastic practice or pull-up practice or handstand practice) 

+

14 min emom

1: 2 strict press (keep adding weight to build to your heaviest set of 2) 

2: :30 bike/ski/row

+

10 min amrap

8 thrusters

25 double unders 

8 pull ups 

25 double unders 

+

3 rounds

10 cal ski

:20 hollow hold 

10 v up 


Bootcamp

Warm up (10 minutes gymnastic practice or pull-up practice or handstand practice) 

+

14 min emom

1: :30 ab work, coaches choice

2: :30 bike/ski/row

+

AMRAP in 10:00

4/side 1-arm DB hang clean and jerks

50 single unders

8 pull ups or ring rows

50 single unders

+

2-3 sets NFT:

10 cal ski

:20 hollow hold 

10 v up 


Wednesday August 28 

3 rounds ( 5 box jumps, 5 calorie sprint, 5 burpees) 

+

5 min emom 

Start in high pull position and drop under bar without curling bar up) 

+

12 mins 

Build to heavy squat clean or power clean with front squat 

+

For time 15 min cap

10-20-30

Push up 

Calories 

Air squats 

+

Not for time

10 Turkish get ups 


Bootcamp

3 rounds (5 box jumps, 5 calorie sprint, 5 burpees) 

+

For 5:00

:30 easy shuttle run

+

Every :60 for 12:00

1st: :30 hanging knee raises 

2nd: :30 bent over DB rows 

3rd: :30 banded steps (change directions every 6 steps)

+

For time (15:00 cap)

10-20-30

Push up 

Calories 

Air squats 

+

Not for time

200m heavy WB/sandbag carry


Thursday August 29

2 rounds ( 20 m frankenstien, 20 m high knees, 20 m butt kicks, 10 push ups) 

+

12 min emom 

1: 3 touch and go deadlift

2: :40 plank 

+

15 min amrap

200 m run

20 alt dB snatches

10 box jump 

20 dB clean and press 

+

Not for time 

200 m farmer carry

Accumulate 2 min plank 


Bootcamp

2 rounds ( 20 m frankenstien, 20 m high knees, 20 m butt kicks, 10 push ups) 

+

12 min emom 

1: :30 kettlebell deadlifts 

2: :40 plank 

+

AMRAP in 15:00

200 m run

20 alt dB snatches

10 box jump 

20 dB clean and press 

+

Not for time 

200 m farmer carry

Accumulate 2 min plank 


Friday August 30

1 min bike 5 inchworm with push up 

1 min ski :30 side lunges

1 min row :30 Spider-Man per side 

+

12 min emom 

1: 20 double under

2: 7 dB thruster

3: 100 m sprint 

+

14 min amrap

400 m run 

50 air squats 

20 pull ups 

+

Accumulate

:60 hollow hold

20 v ups 


Bootcamp

1 min bike 5 inchworm with push up 

1 min ski :30 side lunges

1 min row :30 Spider-Man per side 

+

12 min emom 

1: :30 jump rope

2: 7 dB thruster

3: 100 m sprint or 100m row

+

14 min amrap

400 m run 

50 air squats 

20 pull ups 

+

Accumulate

:60 hollow hold

20 v ups 


August 19 Bootcamp and CF

Monday August 19 

2 rounds (7 goblet squat , 20 m bear crawl 7 goblet squat , :30 plank ) 

+

5 min emom just bar 

3 hang snatch high pull 

1 hang snatch 

+

12 min to Build to heavy squat snatch 

Or power snatch with added oh squat 

+

16 min emom for max reps 

1: wall balls

2: HSPU or HRPU

3:calories 

4:rest 

+

Accumulate :60 handstand hold 


Bootcamp

2 rounds (7 goblet squat , 20 m bear crawl 7 goblet squat , :30 plank ) 

+

5:00 row, increase pace each :60 

+

Every :90 for 12:00

1st: 200m run

2nd: 20m/side heavy farmers carry 

+

Every :60 for 16:00 for total reps: 

1: wall balls

2: HSPU or HRPU

3:calories 

4:rest 

+

Not for time:

Accumulate :60 handstand hold 


Tuesday August 20

CrossFit

3 rounds (5 strict pull up, 10 hrpu, 15 air squats) 

+

14 min emom 

1: :20 heavy front squat (7-8 on rpe scale)

2: :20 hollow hold 

+

For time 15 min time cap 

200 m run 

5 rounds 

5 burpee box jumps

7 squat cleans (135/95) 

200 m run 

+

2 rounds 

20 trx knee to elbow 

10 hanging knee to elbow or knee raise


Bootcamp 

3 rounds (5 ring rows, 10 hrpu, 15 air squats) 

+

For 14:00

1st: :30 ab movement of coaches choice (switch it up every round)

2nd: 12 light kettlebell swings

+

For time: (15 min cap)

200 m run buy in

Then 

5 rounds:

5 burpee box jumps

7 DB power cleans, 35/50

Then:

200 m run cash out

+

2 rounds not for time:

20 hanging knee raises or lemon squeezers

10 V-ups


Wednesday August 21 

CrossFit

Row 10 cal 5 inchworm

Bike 10 cal :30 side lunge stretch 

Ski 10 cal 10 pvc pass through

+

5 min emom just bar

2 hang power clean

1 split jerk

+

12 min to build to heavy clean and jerk

+

For time 15 min time cap 

50 alt dB snatches

50 calories

50 thruster (65/45)

+

Not for time 

2 rounds 

L sit for max time


Bootcamp

Row 10 cal + 5 inchworm

Bike 10 cal + :30 side lunge stretch 

Ski 10 cal + 10 pvc pass through

+

Every :60 for 5:00

:30 passive hang from bar/rings 

+

Every :60 for 12:00

1st: :30 plate hops

2nd: :30 plank

3rd: 5/side 1-arm ring rows

+

For time (15:00 time cap) 

50 alt dB snatches

50 calories

50 DB thrusters

+

2 rounds not for time:

Accumulate max hanging knee tuck hold


Thursday August 22

CrossFit

2 rounds (10 pvc pass through, :30 hang from bar, 5 inchworm with push up) 

+

15 min emom

1:8 dB bench press

2: :30 hollow hold 

3:8 calories

+

12 min amrap 

30 kb swings 

20 dB step up (24/20) (35/20)

10 pull up 

200 m run 

+

200 m oh barbell carry (pick weight you think you can achieve 200 m with minimal stopping) 


Bootcamp

2 rounds (10 pvc pass through, :30 hang from bar, 5 inchworm with push up) 

+

Every :60 for 15:00

1:8 DB bench press

2: :30 hollow hold 

3: :30 row/bike/ski@moderate pace

+

AMRAP in 12:00

30 KB swings

20 DB step ups

10 pull ups or ring rows

200m run

+

Not for time:

200m tough farmers carry or sandbag carry


Friday August 23

CrossFit

2 rounds (20 m frankenstien, 20 m Sampson, 20 m high knee, 20 m butt kick) 

+

10 min emom

1: :30 dB push press

2: :40 row bike ski 

+

15 min amrap 

Partner workout 1 person working at a time (must use same machine)

50 calories

400 m run 

100 du 

400 m run 

400 m farmer carry 

+

2 rounds 

10 v ups

15 toes touches

:20 hollow hold 


Bootcamp

2 rounds (20 m frankenstien, 20 m Sampson, 20 m high knee, 20 m butt kick) 

+

Every :60 for 10:00

1st: :15/side plank

2nd: :30 shuttle run

+

AMRAP in 15:00 with a partner, one person working at a time:

50 calories (partners must use same machine)

400 m run 

100 du or 200 single unders

400 m run 

400 m farmer carry 

+

2 rounds not for time:

10 v ups

15 toes touches

:20 hollow hold 

August 12 Bootcamp and CF

Monday August 12 Crossfit 

2 rounds (:30 glute bridge hold, 20 m frankenstien, 20 m high knees, 10 pvc pass through me) 

+

5 min emom just the bar (have them set up weight for second part) 

3 hang snatch high pull 

2 hang power snatch 

+

3:00 rest

+

10 min emom 

1: :40 hang squat snatch or hang power snatch with overhead squat (6-7 on rpe scale. 1 is easy 10 being hard) 

2: :20 plank 

+

4 rounds for time 

20 step ups 24/20 (#50/35)

15 toes to bar

10 calorie bike 

+

Not for time:

20 trx pike


Bootcamp

2 rounds (:30 glute bridge hold, 20 m frankenstien, 20 m high knees, 10 pvc pass through me) 

+

5:00 bike, increase pace each minute

+

3:00 rest

+

10 min emom 

1- :40 medball squat cleans

2- :20 plank w/feet on medball

+

4 rounds for time (15:00 cap)

20 DB step ups 24/20 (#50/35)

15 toes to bar or hanging knee raises

10 calorie bike or row

+

Not for time:

20 V-ups


Tuesday August 13

CrossFit

1 min max effort on every machine row/bike/ski

:20 plank after every effort (3 :20 planks) 

+

12 min emom 

2 push press 

1 split jerk (focus on footwork and landing)

+

12 min amrap 

10 thrusters #95/65 

5 pull ups 

200 m run 

+

6 min emom

1: 1 min plank 

2: 10 alt knee to elbow from plank 


Bootcamp

1 min max effort on every machine row/bike/ski

:20 plank after every effort (3 :20 planks) 

+

12 min emom 

2 DB push press

1 DB split jerk (focus on footwork and landing)

+

12 min amrap 

10 DB thrusters

5 pull ups or ring rows 

200 m run 

+

6 min emom

1: 1 min plank 

2: 10 alt knee to elbow from plank 


Wednesday August 14

CrossFit

2 rounds (:20 bottom of squat hold, :30 one leg balance/side, 5 jumps for height) 

+

5 min emom just bar (set up weight for next part) 

2 deadlift 

2 power clean 

2 strict press 

+

Short rest to add weight

+

12 min emom start moderate and keep adding weight to find a heavy 2 

2 squat cleans 

+

14 min amrap

30 double unders

20 kb swings

10 push ups 

+

2 rounds not for time 

10 alt knee to elbow hanging from bar 

10 straight leg raises 


Bootcamp

2 rounds (:20 bottom of squat hold, :30 one leg balance/side, 5 jumps for height) 

+

Every :60 for 5:00

:30 sit ups, weighted optional

+

Short rest

+

For 12:00

1st: 40m moderate farmers carry 

2nd: :30 handstand hold or inverted plank

3rd: :30 bike or ski@moderate effort 

+

14 min amrap

30 double unders or 60 single unders

20 kb swings

10 push ups 

+

2 rounds not for time: 

10 alt knee to elbow hanging from bar 

10 straight leg raises or leg raises from floor


Thursday August 15 

CrossFit

2 rounds (20 m bear crawl, 10 bird dogs/side, 5 side lunges/side, 5 hand release push ups ) 

+

10 min amrap 

200 m run

14 front rack lunges 

+

14 min time cap 

Karen 150 wall balls for time 

Women #14-9’

Men #20-10’

+

200 m farmer carry

200 m 1 arm oh dB carry 


Bootcamp

2 rounds (20 m bear crawl, 10 bird dogs/side, 5 side lunges/side, 5 hand release push ups ) 

+

10 min at steady pace:

200m run

10 alternating DB front rack lunges

:15/side plank 

+

14 min time cap 

Karen 150 wall balls for time 

Women #14-9’

Men #20-10’

+

Not for time:

200 m farmer carry

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


Friday August 16

3 rounds ( 5 calories, 10 air squats, 20 banded good mornings) 

+

12 mins to build to a max deadlift 

+

16 min amrap 

One partner working at a time

100 double unders or 200 singles

50 air squats

25 toes to bar 

+

100 sit ups between the 2 partners 


Bootcamp

3 rounds ( 5 calories, 10 air squats, 20 banded good mornings) 

+

For 12:00

1st: 10 moderate DB deadlifts 

2nd: :30 jump rope

3rd: :30 flutter kicks

+

16 min amrap 

One partner working at a time

100 double unders or 200 singles

50 air squats

25 toes to bar or hanging knee raises

+

Not for time:

100 sit ups between the 2 partners


August 5 Bootcamp and CF

Monday Aug 5  Crossfit

row/run/bike@easy pace

2 rounds (5 broad jumps, 10 wall squats, 15 kb swings)

+

every 90 seconds for 12 minutes

3 hang power snatch high pulls

1 hang power snatch

+

For Time (16 min time cap)

30 Push press (#75,#55)

400 m run

30 power snatch (75,55)

400 m run

+

Not for time:

Accumulate 25 straight leg raises hanging from the bar


Bootcamp

row/run/bike@easy pace

2 rounds (5 broad jumps, 10 wall squats, 15 kb swings)

+

every 90 seconds for 12 minutes

1st: :45 row/bike/ski@moderate pace

2nd: :45 steady box jumps

+

For Time (16 min time cap)

30 DB push press

400 m run

30 alternating 1-arm DB snatches

400 m run

+

Not for time:

Accumulate 25 hanging knee raises or leg raises



Tuesday Aug 6 Crossfit

Row 250 50 %

Row 250 75%

Row 250 90-100%

+

10 min emom

3 push jerk with :03 pause at bottom (moderate weight)

+

Emom for 15 minutes

1: 3 hang power clean (115/85)

2: 5 pull ups

3: 7 burpees

+

Not for time:

3 rounds

3 dragon flags

:20 hollow hold


Bootcamp

Row 250 50 %

Row 250 75%

Row 250 90-100%

+

Every :60 for 10:00

1st: 15 russian kettlebell swings 

2nd: :30 plank

+

Emom for 15 minutes

1: 6 DB hang power cleans, moderate, pull UNDER dumbbells

2: 5 ring rows

3: 7 burpees

+

Not for time:

3 rounds

3 dragon flags

:20 hollow hold




Wednesday Aug 7 Crossfit

2 rounds ( 200 m jog, 10 push ups, 10 sit ups, 10 air squats)

+

every :90 min for 12 minutes

3 hang power clean high pulls

1 hang power clean

+

for time (16 min time cap)

200 m run or 250 m row

21 db clean (50/35)

400 m run or 500 m row

15 db front squat (50/35)

600 m run or 750 row

9 db press (50/35)

+

not for time 

1 min Russian twist as many reps as possible

1 min sit ups as many reps as possible


Bootcamp

2 rounds ( 200 m jog, 10 push ups, 10 sit ups, 10 air squats)

+

every :90 min for 12 minutes

1st: 8-10 bent over DB rows, 20x1 tempo

2nd: :30 lemon squeezers

+

For time (16 min time cap)

200 m run or 250 m row

21 db clean (50/35)

400 m run or 500 m row

15 db front squat (50/35)

600 m run or 750 row

9 db press (50/35)

+

not for time 

1 min Russian twist as many reps as possible

1 min sit ups as many reps as possible



Thursday Aug 8  Crossfit

Row/run/bike@easy pace

2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit, :30 bear crawl hold (knees 3-6 inches off the ground)

+

12 min emom

1: 250 m row or 12 bike calories

2: 12 heavy kb swings

3: :30 plank

+

4 rounds 

20 wall balls

1 bear complex (power clean-front squat- push press- back squat- push press)

10 push ups

+

2 rounds not for time

:30 Knee tuck hang

10 knee to elbow


Bootcamp

Row/run/bike@easy pace

2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit, :30 bear crawl hold (knees 3-6 inches off the ground)

+

12 min emom

1: 250 m row or 12 bike calories

2: 6/side 1-arm DB hang clean and jerks

3: :30 flutter kicks

+

4 rounds for time (15:00 cap)

20 wall balls 

1 DB bear complex (power clean-front squat- push press- front squat- push press)

10 hand-release push ups

+

2 rounds not for time

:30 Knee tuck hang

10 knee to elbow or hanging knee raises


Friday Aug 9 Crossfit

Row/run/bike@easy pace

2 rounds (20 m leg kicks, 20 m Sampson, 5 inchworms)

+

12 Min EMOM

1: 5 back squats (moderate weight, focus on depth-getting as low as possible)

2: 6 HRPU 

+

For time 

30-20-10

DB Snatch

Box Jump

Calories

+

3 rounds

15 reverse crunches

10 toe touches

5 v ups


Bootcamp

Row/run/bike@easy pace

2 rounds (20 m leg kicks, 20 m Sampson, 5 inchworms)

+

12 Min EMOM

1: 6 tough goblet squats, 22x1 tempo

2: :30 leg raises

+

For time (15:00 cap)

30-20-10

DB Snatch

Box Jump

Calories

+

2-3 rounds

15 reverse crunches

10 toe touches

5 v ups


July 29 Bootcamp and CF

Monday July 29  Crossfit

row/run/bike@easy pace

10:00 row technique work- coach led. Focus on how to pull correctly, discuss damper, how to read the screen, etc. 

+

Every 2:00 for 12:00

3 front squats, 22x1 tempo

:30 plank, weighted optional

+

Every 4:00 for 16:00

400m run or 500m row

15 tough goblet squats

15 sit ups

*if necessary, cut distance to allow for :50-:60 rest

+

Not for time:

Accumulate 50 banded pull downs

Accumulate :60 side plank


Monday July 29 Bootcamp

row/run/bike@easy pace

10:00 row technique work- coach led. Focus on how to pull correctly, discuss damper, how to read the screen, etc. 

+

Every 2:00 for 12:00

:30 wall sit

:30 plank, weighted optional

+

Every 4:00 for 16:00

400m run or 500m row

15 tough goblet squats

15 sit ups

*if necessary, cut distance to allow for :50-:60 rest

+

Not for time:

Accumulate 50 banded pull downs

Accumulate :60 side plank



Tuesday July 30 Crossfit

row/run/bike@easy pace

2 rounds [:30 hand-release push up w/:01 pause at top + :15/side plank + :30 hang from bar + :30 mountain climbers]

+

Every :90 for 15:00 (5 sets)

1st: 8-10 dumbbell bench press, 20x1 tempo

2nd: 6-8/side 1-arm bent over KB row, 20x1 tempo

+

AMRAP in 10:00

12 bike calories

12 pull ups

12 bike calories

12 heavy russian KB swings

+

2-3 rounds not for time:

20m/side 1-arm DB overhead carry

8/side light banded external rotations 



Tuesday July 30 Bootcamp

row/run/bike@easy pace

2 rounds [:30 hand-release push up w/:01 pause at top + :15/side plank + :30 hang from bar + :30 mountain climbers]

+

Every :90 for 15:00 (5 sets)

1st: 8-10 dumbbell Bench press or floor press if too many people

2nd: :30 banded tricep pull downs

+

AMRAP in 10:00

12 bike calories

12 pull ups

12 bike calories

12 heavy russian KB swings

+

2-3 rounds not for time:

20m/side 1-arm DB overhead carry

8/side light banded external rotations 



Wednesday July 31 Crossfit

row/run/bike/ski@easy pace

2 rounds of [20m lunges + 20m bear crawl + :30 jumping squats + :30 hollow hold]

+

Every :90 for 12:00

1st: 10 alternating reverse lunges w/bar on back

2nd: :45 double under practice

+

For time (15:00 cap)

18-15-12-9-6-3

Calories

1-arm DB thrusters, 35/50, switch arms at any point

Toes to bar

+

2-3 sets not for time:

:30 flutter kick

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



Wednesday July 31 Bootcamp

row/run/bike/ski@easy pace

2 rounds of [20m lunges + 20m bear crawl + :30 jumping squats + :30 hollow hold]

+

Every :90 for 12:00

1st: 12 Front foot elevated split squat 

2nd: :45 plate hops (use #45 or #25 for split squat and plate hops)

+

For time (15:00 cap)

18-15-12-9-6-3

Calories

1-arm DB thrusters switch arms at any point

knee to elbow

+

2-3 sets not for time:

:30 flutter kick

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



Thursday August 1 Crossfit

row/run/bike/ski@easy pace

2 rounds of [10 toe touches from plank position + :30 seated straddle stretch + 20m straight leg stretch + 20m jog]

+

Every :60 for 15:00

1st: 6-8 touch and go deadlifts, moderate w/perfect form

2nd: :30 steady burpees over the bar 

3rd: :30 inverted plank w/feet on bench or box

+

For time (15:00 cap)

400m run buy in

Then

22-16-10

Power cleans, 75/115

Box jumps

+

Not for time:

Accumulate 40 v-ups




Thursday August 1 Bootcamp

row/run/bike/ski@easy pace

2 rounds of [10 toe touches from plank position + :30 seated straddle stretch + 20m straight leg stretch + 20m jog]

+

Every :60 for 15:00

1st: 12 kb swings 

2nd: :30 walk back burpees (focus on correct form no push up) 

3rd: :30 plank

+

For time (15:00 cap)

400m run buy in

Then

22-16-10

Power cleans, 75/115

Box jumps

+

Not for time:

Accumulate 40 v-ups



Friday August 2 Crossfit

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 hang from bar or rings + 20m high knees + 20m leg kicks]

+

Every 2:00 for 10:00

1 &¼ back squats, 3-4 reps 

+

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

100 pull ups

P1 runs 400m, P2 rows 500m

140 dumbbell front squats, tough

P1 rows 500m, P2 runs 400m

+

2-3 sets not for time:

:60 easy bike or row

:30 kettlebell front rack hold or sandbag bear hug hold



Friday August 2 Bootcamp

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 hang from bar or rings + 20m high knees + 20m leg kicks]

+

EMOM for 10:00

1: 10 jumping squats to 6” target or higher 

2: :30 wall sit

+

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

100 pull ups/ring rows

P1 runs 400m, P2 rows 500m

140 dumbbell front squats, tough

P1 rows 500m, P2 runs 400m

+

2-3 sets not for time:

:60 easy bike or row

:30 kettlebell front rack hold or sandbag bear hug hold

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

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