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




Feb 11th FLEX and S&C

Monday February 11

BC

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20m broad jump + 20m bear crawl + 15 light kettlebell

swings + 5 inchworms]

+

Every 2 minutes for 5 rounds

200 m row or ski

10 power cleans and press

1 burpee

+

3 sets for total rounds:

AMRAP in 4:00

5/side 1-arm DB hang clean and jerks (These should be heavier than

the weight you would normally choose)

10 toe to bar/Knee to elbow

50 double unders or 100 single unders

:60 rest

Pick up where you left off in the previous set, score is total rounds

overall

+

2-3 sets not for time:

20 glute bridges

40 russian twist w/ wall ball

Tuesday February 12

BC

10:00 warm up

2 rounds of [ :30 air squats + :30 plank + 10m duck walk + 10m crab

walk]

+

Amrap for 12 minutes

10 calorie row/bike/ski

20 air squats

80 jump rope

+

3 rounds for time (15:00 cap)

500m row/ski or .6 mile bike

14 alternating reverse goblet lunges

14 burpees

+

3 sets not for time:

20m/side 1-arm farmers carry

:30 lemon squeezers

:30 wall walks

Wednesday February 13

BC

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + 10 banded pass throughs

+ :30 arrested superman hold]

+

Every :90 for 15:00

1st: 10 push press + :20 OH DB hold

2nd: :30 hollow hold

+

For time (15:00 cap)

30-20-10

Calories

Dumbbell push press

Box jumps

+

2-3 sets not for time:

20 russian twists w/wall ball

15 banded tricep pull downs

15 banded lat pull downs

Thursday February 14

10:00 warm up

row/bike/ski@easy pace

2 rounds of [10 alternating side lunges + :15/side plank + :30 jumping

jacks + :30 alternating lunges]

+

Every :60 for 12:00

1st: 5 power clean + 6 DB Lunges

2nd: :30 Ring row

3rd: :30 plank march

+

AMRAP in 10:00

10 DB Power cleans

10 Db front squat

10 pull ups or ring rows

15 KB deadlifts

10 pull ups or ring rows

+

2 sets not for time:

20m/side 1-arm DB overhead carry

:30 leg raises

Friday February 15

BC

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ 20m bear crawl + 20m penguin walk + :30 sit ups + 10

banded good mornings]

+

10 min Amrap

15 plate to OH

15 Knee to Elbow

:30 bike/row/ski

+

Athlete’s choice:

For time (15:00 cap)

1500m row/ski or 1 mile bike

60 kettlebell swings

90 sit ups

OR

3 rounds for time (15:00 cap)

500m row/ski or .6 mile bike

20 kettlebell swings

30 sit ups

+

2-3 sets not for time:

:30 plank w/feet on wall ball

10 V-ups

8/side 1-arm DB external rotation

Monday February 11

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20m broad jump + 20m bear crawl + 15 light kettlebell

swings + 5 inchworms]

+

A. Power clean, 10x1, begin a set every :60

+

3 sets for total rounds:

AMRAP in 4:00

5/side 1-arm DB hang clean and jerks

10 toes to bar

50 double unders or 100 single unders

:60 rest

Pick up where you left off in the previous set, score is total rounds

overall

+

2-3 sets not for time:

:10-:15 L-sit flutter kick

15 hip extensions

Tuesday February 12

10:00 warm up

2 rounds of [ :30 air squats + :30 plank + 10m duck walk + 10m crab

walk]

+

Every 2:30 for 5 sets:

4 back squats, 10x1 tempo

:30 double unders

+

3 rounds for time (15:00 cap)

500m row/ski or .6 mile bike

14 alternating reverse goblet lunges

14 burpees

+

3 sets not for time:

20m/side 1-arm farmers carry

:30 handstand hold

:30 lemon squeezers

Wednesday February 13

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + 10 banded pass throughs

+ :30 arrested superman hold]

+

Every :90 for 15:00

1st: 5 push press, light/moderate

2nd: :30 hollow hold, weighted if possible

+

For time (15:00 cap)

30-20-10

Calories

Dumbbell push press

Box jumps

+

2-3 sets not for time:

20 russian twists w/wall ball

15 banded tricep pull downs

15 banded lat pull downs

Thursday February 14

10:00 warm up

row/bike/ski@easy pace

2 rounds of [10 alternating side lunges + :15/side plank + :30 jumping

jacks + :30 alternating lunges]

+

Every :60 for 12:00

1st: 1 squat clean + 4 alternating reverse lunges

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

3rd: :30 plank w/hands on barbell

+

AMRAP in 10:00

10 hang squat cleans, up to 65/95

10 pull ups

15 deadlifts

10 pull ups

+

2 sets not for time:

20m/side 1-arm DB overhead carry

:30 leg raises

Friday February 15

10:00 warm up

row/bike/ski@easy pace

2 rounds of [ 20m bear crawl + 20m penguin walk + :30 sit ups + 10

banded good mornings]

+

Every :60 for 10:00

1st: 1 power snatch + 1 hang power snatch from above the knees

2nd: :30 hanging knee tuck

+

Athlete’s choice:

For time (15:00 cap)

1500m row/ski or 1 mile bike

60 kettlebell swings

90 sit ups

OR

3 rounds for time (15:00 cap)

500m row/ski or .6 mile bike

20 kettlebell swings

30 sit ups

+

2-3 sets not for time:

:30 plank w/feet on wall ball

10 V-ups

8/side 1-arm DB external rotation

Jan 28 FLEX and S&C

Monday-Workout-Quotes.jpg

Monday January 28 Bootcamp


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

+

12 minute EMOM:

  1. 10 Deficit reverse lunges off plate

  2. 8 push ups with hands on plates

+

4 rounds for time:

20 goblet squats

5 burpees

20 overhead dumbbell strict  press

+

3 rounds not for time:

:30 hollow hold

:30 Superman hold

:60 front rack kettlebell hold or sandbag hold

Tuesday January 29 - Bootcamp


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

+

12 minute EMOM:

  1. :30 bike easy pace

  2. :40 row

  3. :40 1 arm dB clean and jerks

+

In 7 minutes:

20-15-10-5

Box jumps or weighted step ups

Knees to elbow

+

Rest 5 minutes

+

In 7 minutes:

20-15-10-5

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

Weighted sit ups

+

2 rounds not for time:

30 cal row

20 plank ups

10 v-ups

Wednesday January 30 - Bootcamp


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

+

10 minute EMOM:

  1. 10 dB RDL

  2. 20 m single arm overhead carry per arm

+

15 minute AMRAP:

10 dumbbell clean and jerks

80 jump rope

10 dumbbell squats

80 jump rope

+

4 rounds not for time:

20 Russian twists

:20 hollow hold

:20 mountain climbers

Thursday January 31


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

+

For 6:00:

:60 bicep curls

:60 jumping jacks

:60 rest

+

Rest 2:00

+

6 minute EMOM:

:30 3 point row right

:30 3 point row left

+

3 rounds for time:

21 cal bike

10 ring rows

10 knees to elbows

Directly into 3 rounds:

12 dumbbell cleans

12 dumbbell press

+

Not for time:

25 lemon squeezers

25 toe touches

25 sit ups

25 toe touches


Friday, February 1 - Bootcamp


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

+

For 15:00:

80 m shuttle run

10 kB deadlift

40 high knee taps

10 push ups

+

Partner work out for time (see Crossfit)

+

2 rounds not for time:

20 partner synchro planks, tapping opposite hands

30 partner Russian twists

20 sit ups passing wall ball to partner each time




Monday January 28 - Crossfit

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

+

12 min EMOM

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

+

4 rounds for time

20 goblet squat

5 burpees

20 barbell OH Strict Press

+

3 rounds not for time

40 m farmer carry

:30 Sorenson hold





Tuesday January 29 - Crossfit


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

+

12 min emom

:30 bike easy pace

:40 row

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

+

7 min to finish

20-15-10-5

Box jumps

Toes to bar

+

Rest 5 minutes

+

7 min to finish

20-15-10-5

hang power snatch

sit ups

+

2 rounds

20 trx knee to elbow

10 trx pike




Wednesday January 30 Crossfit


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

+

10 min emom

1: 6 Deadlifts

2: 20 m single arm OH db carry each arm

+

15 min amrap

10 clean and jerk (95/65)

40 double unders

10 front squats

40 double unders

+

accumulate 2 mins handstand hold



Thursday  January 31 - Crossfit


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

+

6 minutes to find heavy Strict OH press

+

rest 2 min

+

6 min EMOM

1 push or split jerk

+

For Time

3 rounds

21 calorie bike

7 pull ups

7 toes to bar

right into

3 rounds (115/75)

9 power clean

9 push jerk

+

1 min each arm

1 arm plank




Friday Feb 1- Crossfit


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

+

15 min

start at #45/35

1 snatch

1 hang snatch

keep adding weight to find a heavy snatch complex

+

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

200 jump ropes

100 wall balls

50 ring rows

50 calorie row

+

2-3 rounds not for time

:30 sorenson hold

:30 L sit




Jan 21 FLEX and S&C

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

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

Monday, January 21 - Bootcamp

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

+

EMOM for 14 minutes:

Min 1: 12 alternating dumbbell snatches, 5 burpees

Min 2: 8-10 overhead squats with band

+

4 rounds for time:

8 calorie row, bike, or ski

8 dumbbell clean and press

8 front rack dumbbell squats

+

2-3 rounds not for time:

:30 shoulder taps

:30 plank

10 hand release push ups

Tuesday January 22 - Bootcamp  

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

+

EMOM for 16 minutes:

1: 10 Strict dumbbell OH press

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

2: :30 overhead hold with dumbbells

4: :30 renegade rows

+

11 min AMRAP:

1 pull up or 3 ring rows

3 wall balls

5 box jumps or 6 weighted step ups

3 burpees

1 pull up or 3 ring rows

+

3 rounds not for time

12 plank pull throughs

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

Wednesday January 23 - Bootcamp  

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

+

8 min As Many REPS As Possible:

Wall balls

+

15 min AMRAP:

500 m row/ski or .4 mile bike

10 plate to OH

20 m OH plate lunges

10 plate to OH

+

2 rounds not for time

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

:45 hollow hold

Thursday January 24 - Bootcamp  

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

X2

+

12 min every :90, with dumbbells:

10 cleans

5 squats

5 push press

5 squats

+

For Time:

21-15-9

Dumbbell thrusters

push ups

+

Not for time:

30 v-ups

30 reverse crunches

30 calorie row, bike or ski

Friday January 25 - Bootcamp  

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

+

15 min EMOM:

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

2: :30 high knees  

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

+

For time:

500 m row/ski

20 Box jumps or weighted step ups

20 DB cleans

20 Alternating DB snatches

20 Burpees

500 m row/ski

+

3 rounds not for time

40 m farmer carry

20 sit ups



Monday, January 21 - Crossfit

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

+

EMOM for 14 minutes:

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

Min 2: 5 burpees

+

4 rounds for time:

8 calorie bike

8 hang snatch (75/45)

8 OH squats

+

Accumulate 1 min each arm

1 arm plank





Tuesday January 22 - Crossfit

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

+

EMOM for 16 minutes:

1: 10 Strict OH press (65/45)

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

+

11 min AMRAP:

1 pull up

3 wall ball

5 box jump

3 burpee

1 pull up

+

3 rounds not for time

:30 L hang

15 Knee to elbow



Wednesday January 23 - Crossfit

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

+

8 min As Many REPS As Possible:

wall balls (20/14)

+

15 min AMRAP:

500 m row/ski or .4 mile bike

10 plate to OH

20 m OH plate lunges

10 plate to OH

+

2 rounds not for time

25 lemon squeezers with med ball between feet

:45 hollow hold




Thursday January 24 - Crossfit

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

X2

+

12 min every :90:

Bear complex (base weight off of push press)

1 power clean

1 front squat

1 push press

1 back squat

1 push press

+

For Time:

21-15-9

Back squat (135/95)

Push ups

+

Accumulate 1:30 of each:

1: plank with feet on med ball

2: plank with hands on med ball





Friday January 25 - Crossfit

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

+

15 min EMOM:

1: 5 deadlifts (focus on back extension)

2: 6 cal bike

3:7 bent over kb row (each arm)

+

For time:

500 m row/ski

20 Box jumps

20 DB cleans (35/20)

20 Alternating DB snatches (35/20)

20 Burpees

500 m row/ski

+

3 rounds not for time

40 m farmer carry

20 sit ups




FLEX and S&C Dec 14th

Welcome to the FitFam Christina, Jenny, and Serenity!

Monday January 14

Warm up: 20 m bear crawl, 20 m lunges, 10 T Spine stretch x2

+

12 minute emom

1: 7 strict barbell OH press

2: :30 wall sit

+

13 min amrap

10 box jumps

10 burpees

30 double unders

+

3 rounds not for time

:30 hollow hold

15 v ups

10 toe touches

Tuesday January 15

Warm up: 5 pull up or ring row, 10 push up, 15 squats x4

15 minute emom

1: 5 thruster (#65/45)

2: :40 bike sprint

3: 3 overhead squat (#655/45)

+

16 minute emom count reps

1: :40 kb swings

2: :40 pull ups

3: :40 wall balls

4: rest

+

not for time

accumulate 2 minutes of flutter kick

Wednesday January 16

Warm up: :30 wall sit, :30 hollow hold, 10 cat cows

+

every 1:30 for 12 mins complete this complex

1 power clean

2 front squats

1 split jerk or push jerk

5 push ups

+

16 min Amrap

250 m row or ski

8 power clean

8 front squats

+

accumulate 2 minutes of a plank feet on swiss ball

Thursday January 17

Warm up: :20 side plank/ side, :20 chin over the bar hold, 20 lunges

+

For 15:00

1: 8 Hang snatch (95/65)

2: 6 pull ups

3: :30 plank

+

For time:

40 row calories

30 power snatches

20 bike calories

10 push ups

20 bike calories

30 dumbbell snatches

40 ski calories

+

2-3 sets not for time:

40m plate pinch carry

10 windshield wipers w/empty bar

Friday January 18

Warm up: Pvc pass thru 10, banded tricep stretch :30, pvc around the

world 10

X 2

+

Max Out Friday!!!!!

14 minutes to max out on your choice of exercise

+

For Time:

7 cleans

200 m run

7 press

200 m run

7 burpees

x4

+

3 rounds not for time

:30 hollow hold

20 sit ups

rest :45 seconds

FLEX and S&C

Welcome to our fitfam Emily, Michael, Garry, Jeff, Paige, Aric, Amy, Kara, Shannon, Kyra!! We are excited to train with you!

#NEVERMISSAMONDAY





during warm ups focus on perfect form

3 rounds [10 wall squats, 10 lunges, 10 pull ups/Ring rows]

+

10 minutes to build to a heavy squat

(if you find your max faster than 8 minutes and use less than 6-8 sets

you are doing something wrong)

+

Emom 15 minutes

1: 8 back squats at 50% of todays max

2: 8 box jumps

3: 8 strict pull ups

+

2 rounds not for time

6 turkish get ups (3 per side)

:60 plank

10 minute EMOM:  

1.  :30 mountain climbers 

2. :30 plank ups 


15 minute EMOM: 

1: 12 ground to overhead with plate 

2:  12 deficit reverse lunges off plate 

3:  12 step ups holding plate overhead 


3 rounds not for time: 

25 side kicks /side holding on to rig.  Focus on lateral glutes 

25 air squats 


Your Thought Muscle

The Power Of Thought

Random thoughts I was thinking tonight.

Have you ever avoided trying something new, a new workout, or a heavier lift because you assumed you’d fail? Yup. Me too.

Personally I have experienced this first hand with an Olympic Lifting movement, the snatch. That number is 245. In a super strange accident while snatching 245 lbs I shattered my hip. Went through a real nasty time, etcetera. To this day if I’m snatching and let my mind go there, I will begin missing lifts starting at 245. I get stuck because as soon as I let those thoughts creep in, my will can begin to flag. I stop being aggressive and I lose my focus. Guess what happens? And what I get is missed lifts. 


“All that we are is the result of what we have thought.” Some might say, we can only achieve what we believe. Breathe in, breathe out, visualize the challenge, then decide that you can and will.
Things I say to myself:

U got this. 
Be Strong. 
Be Fast. 
Be Violent.

So we have concluded that our thoughts pivotal to our success. Remember thoughts are things, they are the seeds of action or stagnation, good or bad, success or failure. Here are some pro tips if you are having problems playing nice with yourself.

1. Tell yourself you can do something, even if you don’t quite believe it. Repeat it to yourself again and again until you believe it’s true. “Whether you think you can, or you think you can't--you're right.” Read N. Hill, he’s got a bunch to say about it.

2. Visualize. I literally visualize everything, not just fitness. The interview for the job I want, the lift you want to make, the goal I want to achieve. Perfect practice makes perfect and if you can’t do it physically use your mind. There is tones of literature that speak to the value and efficacy of visualization. This isn’t just thinking about something while you are driving, you can do this, but what I am talking about is as close to mediation as I understand meditation to be. Take the snatch, you want to focus on yourself as your own witness. Then transition to first person mental visualization. Feel the muscles fire, the bar in your hands, your posture as you receive the weight…you’ll figure it out. Just do it. The more you do the better you will get at it and the faster you can drop into quality mental practice.

3. Talk to yourself in the midst of hardship as you would speak to someone you where coaching. Would you point out all the things that are going wrong? No. “Bro you look so bad right now…I bet your quads are on fire…you can’t even breath, can you?” Sounds pretty duchy right! Then don’t tell yourself those things while you are actively trying to better yourself. If you need a reason why not to read the beginning of this again. They are demotivating and will not have the effect you think they will. Instead of focusing on the pain, focus on your strategy to move through the evolution with maximum effectiveness. Use these things as clues to your next steps.

4. Find a great Fitfam . Don’t go it alone. Surround yourself with people who believe in you, want nothing but the best for you, and will remind you to get out of your own head and realize how awesome you are.

Now go crush your goals. We believe in you.

Happy New Year

7b138571b3fe36f6fa7ec082c2f99184--new-year-wishes-daily-motivation.jpg

Monday December 31 – Bootcamp

Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats

12 Minutes EMOM:

1: 10 Db RDL

2: 10 Db OH press

For Time

500 m row

50 lunges

500 m row

50 push ups

500 m row

50 air squats

500 m row

3 rounds not for time:

10 shoulder taps, directly into

20 plank marches, directly into

30 mountain climbers

:30 rest

Wednesday January 2 – Bootcamp

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges

12 min EMOM:

1: :40 weighted step ups

2: :40 Push Ups

For time:

500 m row or ski

50 wall balls

30 Db clean and press

50 wall balls

500 m row or ski

Accumulate a total of 3:00 plank

Accumulate a total of 3:00 hollow hold

Thursday January 3 – Bootcamp

Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push

ups

14 minutes:

Work to best 10 Rep db strict press

:30 rest

100 db push press

Bike in remaining time

15 minute AMRAP:

6 Db thrusters

8 Box Step Ups 20” Max

10 Sit Ups

4 rounds not for time:

30 lemon squeezers as fast as possible

Friday January 4 – Bootcamp

Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3

12 min AMRAP:

5 push ups

10 db squat cleans

20 db snatches

rest 5 mins

14 min AMRAP:

50 kb swings

30 pull ups or ring rows

10 kb deadlifts

3 rounds not for time

20 trx knee to elbow

10 trx pikes

Monday December 31 – Crossfit

Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats

12 Minutes EMOM:

1: 10 Db RDL

2: 10 Db OH press

For Time

500 m row

50 lunges

500 m row

50 push ups

500 m row

50 air squats

500 m row

3 rounds not for time

10 strict leg raises (hanging from bar)

:30 plank with feet on swiss ball or bosu

Tuesday January 1

Partner Workout at 10am!!! Happy New Year!

Wednesday January 2 – Crossfit

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges

12 min EMOM:

1: 6 back squats w :03 second pause at bottom

2: 6 Push Ups + 5 Box Jumps

For time:

500 m row

50 wall ball 20/14

30 ground to overhead 95/65

50 wall ball

500 m row

Accumulate 2 minutes of an L hang or L sit

Thursday January 3 – Crossfit

Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push

ups

14 minutes:

Build to heavy strict press

Then, build to heavy push press

After both have been found try to get 100 reps with just the bar

15 minute amrap:

6 thrusters 95/65

8 Box Jumps 24”20”

10 toes to bar

4 rounds not for time:

30 lemon squeezers as fast as possible

Friday January 4 – Crossfit

Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3

12 min AMRAP:

1 clean 135/95

3 wall ball 20/14

5 push ups

rest 5 mins

14 min AMRAP:

50 kb swings

30 pull up

10 dead lift 135/95

3 rounds not for time

20 trx knee to elbows

10 trx pike

Merry Christmas!

71eMPRY2w3L._SX466_.jpg

CF

Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)

+

For 10:00

1st: 12 alternating front rack lunges or 12 alternating pistol squats if proficient

2nd: :30 double under practice

+

“Fat Amy” for time (20 minute time cap):

50 air squats

10 burpees

40 sit ups

10 burpees

30 DB reverse lunges

10 burpees

20 kettlebell swings

10 burpees

10 meter bear crawl

10 burpees

20 kettlebell swings

10 burpees

30 DB reverse lunges

10 burpees

40 sit ups

10 burpees

50 air squats

+

Not for time:

Accumulate a total of 3:00 plank

Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)

+

15 minute EMOM:

1: 2 touch and go squat cleans + 2 front squats

2: :15/side plank

3: :40 row, bike, or ski @easy effort

+

12 minute EMOM:

1: :30 alternating dumbbell snatches

2: :30 strict pull ups

3: :30 hand-release push ups

+

9 minute EMOM:

1: :30 hollow hold

2: :30 arrested superman hold

3: :30 spider plank

CF

Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)

+

10:00 EMOM:

1st: clean and push jerk clusters, 1.1.1

2nd: :30 plank w/hands on barbell

+

Every 2:00 for 10 rounds:

200m run or 250m row

+

Every :90 for 10 rounds:

:20 plank

:20 jumping squats

:20 mountain climbers

CF

Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)

+

Almost the New Year!!  Complete the following for time:

31 dumbbell push press

31 pull ups

31 alternating dumbbell snatches

31 sit ups

31 toes to bar or knee raises

31 push ups

31 box jumps or step ups

31 DB squats

31 double unders or 62 single unders

31 dumbbell thrusters

31 DB lunges

31 burpees

+

Not for time:

365 meter row

365 meter ski



Monday, December 24 – Bootcamp

Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)

+

For 10:00, continuously moving at moderate pace:

250 meter row

10 push ups

20 dumbbell snatches

+

“Fat Amy” for time (20 minute time cap):

50 air squats

10 burpees

40 sit ups

10 burpees

30 reverse lunges

10 burpees

20 kettlebell swings

10 burpees

10 meter bear crawl

10 burpees

20 kettlebell swings

10 burpees

30 reverse lunges

10 burpees

40 sit ups

10 burpees

50 air squats

+

Not for time:

Accumulate a total of 3:00 plank




Tuesday, December 25:

Gym Closed - Merry Christmas!




Wednesday, December 26 – Bootcamp

Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)

+

15 minute EMOM:

1: 8-10 dumbbell squat cleans

2: 12 pistol squats to box (6/side)

3: :40 row, bike, or ski

+

12 minute EMOM:

1: :30 alternating bicep curls

2: :30 tricep extensions

3: :30 kettlebell deadlifts

+

9 minute EMOM:

1: :30 hollow hold

2: :30 arrested superman hold

3: :30 spider plank







Thursday, December 27 – Bootcamp

Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)

+

10:00 EMOM:

8-10 dumbbell clean and jerks

+

Every 2:00 for 10 rounds:

200 meter sprint

+

Every :90 for 10 rounds:

:20 plank

:20 jumping squats

:20 mountain climbers







Friday, December 28 – Bootcamp

Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)

+

Almost the New Year!!  Complete the following for time:

31 dumbbell push press

31 ring rows

31 dumbbell snatches

31 sit ups

31 knees to elbows or leg raises

31 push ups

31 box jumps or step ups

31 squats with dumbbells

31 plate hops

31 dumbbell thrusters

31 weighted lunges

31 burpees

+

Not for time:

365 meter row

365 meter ski





FLEX and S&C The Week Before Christmas...

CF

Warm up: 2 rounds - 20 mountain climbers, 10 squats, 6 inch worms; Mobility (coach led)

+

For 10:00:

1st: 20m DB walking lunges

2nd: :30 double under practice

+

2 rounds for time:

30 thrusters, 35/45

30 deadlifts, 95/135

30 box jumps

30 push ups

30 sit ups

+

2-3 rounds, not for time:

200 m ski

:40 plank

Warm up: 2 rounds - 15 sit ups, 10 m walking lunges, 10 m Samson stretch (:03 pause at bottom); Mobility (coach led)

+

Every :90 for 12:00

1st: 3 power clean and split jerk singles, :10 rest between reps

2nd: :30 V-ups

+

3:00 rest

+

12 minute EMOM:

1st: :30 alternating dumbbell snatches

2nd:  :30 bike sprint

3rd: :30 hang power cleans

+

Accumulate a total of 50 toe touches and 50 lemon squeezers

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m Frankenstein kicks; Mobility (coach led)

+

For 10:00:

1st: 3 front squats from the floor

2nd: 7/side plank rotations

+

Quick tutorial on kettlebell swings to assure a mastery of the lock out position without over extension.  

+

12 minute AMRAP:

15 wall balls

15 kettlebell swings

200 m row

+

3 rounds not for time:

:30 flutter kicks

:30 spider plank

Warm up: 2 rounds - 5 push ups, 10 around the worlds, 10 squats with :03 pause at bottom; Mobility (coach led)  

+

For 12:00:

1st: 6 R leg 1-leg romanian deadlifts

2nd: 6 L leg 1-leg romanian deadlifts

3rd: 20 band pull aparts

+

For time:

18-15-12-9-6-3

Dumbbell push press

Toes to bar

Calorie row, bike, or ski

+

3 rounds not for time:

40 m sandbag carry

:30 hollow hold


Warm up: 2 rounds - 10 hand release push ups, :15 side plank/side, 10 ring rows; Mobility (coach led)

+

For 10:00

1st: :30 strict pull ups, use band if necessary

2nd: 4 back squats @30x0 tempo

+

Death by burpees:

Minute 1: 1 burpee

Minute 2: 2 burpees

Minute 3: 3 burpees

And so on, and so forth….winner gets a prize!

+

3 rounds not for time:

21 Russian twists

15 glute bridge dumbbell press

9 v-ups


Monday, December 17 – Bootcamp:

Warm up: 2 rounds - 20 mountain climbers, 10 squats, 6 inch worms; Mobility (coach led)

+

For 10:00:

250 meter row

Rest :30

+

Then, 2 rounds for time:

30 dumbbell thrusters

30 kettlebell deadlift

30 step ups (weighted if possible)

30 push ups

30 sit ups (weighted if possible)

+

2-3 rounds, not for time:

200 m ski

:40 plank



Tuesday, December 18 – Bootcamp:

Warm up: 2 rounds - 15 sit ups, 10 m walking lunges, 10 m Samson stretch (:03 pause at bottom); Mobility (coach led)

+

12 minute EMOM:

1st: :40 dumbbell squat cleans

2nd: :40 burpees over dumbbells

3rd: :40 jump rope

+

3:00 rest

+

12 minute EMOM:

1st: :30 mountain climbers

2nd:  :30 bike sprint

3rd: :30 reverse lunges (with weight if possible)

+

Accumulate a total of 50 toe touches and 50 lemon squeezers



Wednesday, December 19 – Bootcamp:

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m Frankenstein kicks; Mobility (coach led)

+

For 10:00:

36 jumping jacks

24 dumbbell snatches

12 Renegade rows

+

Quick tutorial on kettlebell swings to assure a mastery of the lock out position without over extension.  

+

12 minute AMRAP:

15 wall balls

15 kettlebell swings

200 m row

+

3 rounds not for time:

:30 flutter kicks

:30 spider plank




Thursday, December 20 – Bootcamp:

Warm up: 2 rounds - 5 push ups, 10 around the worlds, 10 squats with :03 pause at bottom; Mobility (coach led)  

+

For 12:00:

1st: 12 pistol squats to box (6/leg)

2nd: 12 dips off box

3rd: 20 band pull aparts

+

For time:

18-15-12-9-6-3

Dumbbell overhead press

Knees to elbow

Calorie row, bike, or ski

+

3 rounds not for time:

40 m sandbag carry

:30 hollow hold


Friday, December 21 – Bootcamp:   

Warm up: 2 rounds - 10 hand release push ups, :15 side plank/side, 10 ring rows; Mobility (coach led)

+

Every minute for 10:00:

15 plate hops

+

Death by burpees:

Minute 1: 1 burpee

Minute 2: 2 burpees

Minute 3: 3 burpees

And so on, and so forth….winner gets a prize!

+

3 rounds not for time:

21 Russian twists

15 glute bridge dumbbell press

9 v-ups


FLEX and S&C 12/3

George H. W. Bush  - 41st President of the United States, 43rd VP, 11th Director of CIA,  2nd Chief of the U.S. Liaison Office to the People's Republic of China, 10th United States Ambassador to the United Nations, Member of the U.S. House of Representatives from Texas's 7th district, Lieutenant United States Navy WWII

George H. W. Bush - 41st President of the United States, 43rd VP, 11th Director of CIA, 2nd Chief of the U.S. Liaison Office to the People's Republic of China, 10th United States Ambassador to the United Nations, Member of the U.S. House of Representatives
from Texas's 7th district, Lieutenant United States Navy WWII

CF

Warm up: 2 rounds - 200 m row, bike, or ski, 10 squats with :03 pause at bottom, 10 push ups; Mobility (coach led)

+

12 minute EMOM:

1: 8 R leg reverse split squats from rack, bar on back

2: 8 L leg reverse split squats

3:  5-6/side 1-arm DB Z press

+

For time (20 minute time cap):

50 calorie row

5 burpees

50 goblet squats

5 burpees

50 weighted sit ups

5 burpees

+

2 rounds not for time:

:30 hollow hold

:30 superman hold

:30 glute bridge hold

CF

Warm up: 2 rounds – 10 m Samson stretch, 10 m walking lunges, :30 plank; Mobility (coach led)

+

For 12:00 (try to match calories each time):

:60 bike cal

:60 row cal

:60 ski cal

:60 rest

+

For time:

10-1

Ground to overhead, 65/95

Burpees over the bar

Pull ups

+

Not for time:

75 toe touches

75 mountain climbers

CF

Warm up: 2 rounds - 8 side plank rotations per side, 10 m death march, :30 jacks; Mobility (coach led)  

+

12:00 minute EMOM:

1st: 5 front squats from the floor (can squat clean first rep)

2nd: :30 weighted plank

+

15 minute AMRAP:

9 power cleans, 65/95

12 dumbbell front rack lunges

15 hand release push ups or handstand push ups, or 4 wall walks

+

3 rounds not for time:

10 bicep curls

10 overhead tricep extensions

10 v-ups

CF

Warm up: 2 rounds - :20 bar hang, :20 squat hold, :20 bottom of push up hold; :30 overhead plate hold; Mobility (coach led)

+

Every :60 for 10:00

1st: 6 overhead squats, light, or use band

2nd: 6-8 bent over DB rows

+

For time:

27-21-15-9

Dumbbell thrusters

Kettlebell swings

Bike or ski calories

+

3 rounds not for time:

:30 sandbag hold

10 GHD hip extensions

:30 flutter kicks

CF

Warm up: 2 rounds – 20 banded pull aparts, 20 sit ups, 10 banded good mornings, 10 inch worms; Mobility (coach led)

+

Every :60 for 12:00

1st: 8 touch and go deadlifts, moderate with perfect form

2nd: :15/side 1-leg glute bridge hold

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

+

For time, with a partner (split up as desired, 1 person working at a time):

100 calorie bike

100 wall balls

100 knees to elbow or toes to bar

+

Not for time:

Accumulate a total 3:00 plank


Monday, December 3rd – Bootcamp

Warm up: 2 rounds - 200 m row, bike, or ski, 10 squats with :03 pause at bottom, 10 push ups; Mobility (coach led)

+

12 minute EMOM:

1: 12 Pistol squats to box or bench  (6 per leg)

2: 12 dips off box or bench

3: 16 weighted step ups (8 per side)  

+

For time (20 minute time cap):

50 calorie row

5 burpees

50 goblet squats

5 burpees

50 weighted sit ups

5 burpees

+

2 rounds not for time:

:30 hollow hold

:30 superman hold

:30 glute bridge hold








Tuesday, December 4th – Bootcamp

Warm up: 2 rounds – 10 m Samson stretch, 10 m walking lunges, :30 plank; Mobility (coach led)

+

For 12:00 (try to match calories each time):

:60 bike cal

:60 row cal

:60 ski cal

:60 rest

+

For time:

10-1

Dumbbell clean and press

Burpees to plate

Plank ups

+

Not for time:

75 toe touches

75 mountain climbers






Wednesday, December 5th – Bootcamp

Warm up: 2 rounds - 8 side plank rotations per side, 10 m death march, :30 jacks; Mobility (coach led)  

+

12:00 minute EMOM:

:40 alternating dumbbell snatches

:40 plank march

+

15 minute AMRAP:

9 dumbbell cleans

12 dumbbell front rack lunges

15 hand release push ups

+

3 rounds not for time:

10 bicep curls

10 overhead tricep extensions

10 v-ups





Thursday, December 6th – Bootcamp

Warm up: 2 rounds - :20 bar hang, :20 squat hold, :20 bottom of push up hold; :30 overhead plate hold; Mobility (coach led)

+

10 m EMOM:

8 Overhead squats with pvc pipe or band (if mastered, move on to light dumbbells); squat to box if necessary  

+

For time:

27-21-15-9

Dumbbell thrusters

Kettlebell swings

Bike or ski calories

+

3 rounds not for time:

:30 sandbag hold

10 GHD hip extensions

:30 flutter kicks





Friday, December 7th – Bootcamp  

Warm up: 2 rounds – 20 banded pull aparts, 20 sit ups, 10 banded good mornings, 10 inch worms; Mobility (coach led)

+

For 12:00:

15 kb deadlifts

12 glute bridge dumbbell press

9 ring rows

+

For time, with a partner (split up as desired, 1 person working at a time):

100 calorie bike

100 wall balls

100 knees to elbow or toes to bar

+

Not for time:

Accumulate a total 3:00 plank




FLEX and S&C 11/25/18

S&C

FLEX

Monday November 26

10:00 warm up

row/bike/ski @easy pace

2 rounds of [ 6/side 1-arm dumbbell thrusters + 10 alternating weighted side lunges + :30 plank + :30 mountain climbers]

+

Every :60 for 10:00

1st: 4 ¼ front squats, moderate

2nd: 6-8 dumbbell Z-press, 20x1 tempo

+

For time (15:00 cap)

10 squat cleans, 65/95

20 lateral burpees over the bar

30 sit ups

40 row calories

30 sit ups

20 lateral burpees over the bar

10 squat cleans

+

2-3 sets not for time:

:30 weighted sorenson hold

20m/side uneven carry (1-arm DB overhead, 1-arm farmers, KB must be heavier)


Tuesday November 27

10:00 warm up

row/bike/ski@easy pace

2 rounds of [5/side 1-arm dumbbell hang clean and jerks + 20m bear crawl w/high hips + 20m soldier kick + :10-:20 hang from bar]

+

A. 10:00 to build to heavy clean and jerk, or use time to work on light technique work

+

AMRAP in 7:00

21 kettlebell swings

15 box jumps

12 pull ups

+

3:00 rest

+

AMRAP in 7:00

21 kettlebell deadlifts

15 row/bike/ski calories

12 toes to bar

+

Not for time:

Accumulate 60 hollow rocks


Wednesday November 28

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20m walking lunges + 10m dumbbell death march + 5/side 1-arm ring rows]

+

Every :60 for 12:00

1st: 5-6 R leg DB rear foot elevated split squats (go heavier than last week)

2nd: 5-6 L leg DB rear foot elevated split squats

3rd: :30 elevator plank

+

Every 2:00 for 7 sets:

8 dumbbell front squats, tough

8 burpees

Cut down reps as needed to ensure some rest before next set if necessary

+

2-3 sets not for time:

10 V-ups w/wall ball

15 unweighted hip extensions


Thursday November 29

10:00 warm up

row/bike/ski@easy pace

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

+

Every :60 for 12:00

1st: :30 jump rope (double unders if proficient)

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

3rd: :30 weighted sit ups w/dumbbell

+

AMRAP in 9:00

6 strict pull ups, use band if necessary

12 dumbbell push press

6 strict pull ups

12 bike calories

+

3 sets not for time:

10/side plank rotations

10 T-spine stretch


Friday November 30

10:00 warm up

Row/bike/ski @easy pace

2 rounds of [ 10 goblet squats + :30 plank march + 10m crab walk + 10m broad jumps]

+

Every 2:00 for 5 sets:

5 back squats, moderate

:15/side star plank

+

3 rounds for time:

3 wall walks or 12 hand-release push ups

20 alternating goblet reverse lunges, tough

600m row

+

2-3 sets not for time:

40m heavy farmers carry

:30 flutter kicks

:30 superman


Monday November 26

10:00 warm up

row/bike/ski @easy pace

2 rounds of [ 6/side 1-arm dumbbell thrusters + 10 alternating

weighted side lunges + :30 plank + :30 mountain climbers]

+

every :60 for 10:00

1: :30 air squats below parallel

2: 6-8 Z press

+

For time (15:00 cap)

10 squat cleans, 65/95

20 lateral burpees over the bar

30 sit ups

40 row calories

30 sit ups

20 lateral burpees over the bar

10 squat cleans

+

2-3 sets not for time

20 m/side uneven carry

15 supermans with :03 hold at the top

Tuesday November 27

10:00 warm up

row/bike/ski@easy pace

2 rounds of [5/side 1-arm dumbbell hang clean and jerks + 20m bear

crawl w/high hips + 20m soldier kick + :10-:20 hang from bar]

+

10 min time cap

10 burpees

20 cal row

30 db snatches

40 cal bike

50 db hang cleans

+

AMRAP in 7:00

21 kettlebell swings

15 box jumps

12 pull ups

+

3:00 rest

+

AMRAP in 7:00

21 kettlebell deadlifts

15 row/bike/ski calories

12 toes to bar

+

2 rounds

20 trx knee to elbow

10 m leg drag with feet on blue sliders

Wednesday November 28

10:00 warm up

row/bike/ski@easy pace

2 rounds of [20m walking lunges + 10m dumbbell death march + 5/side

1-arm ring rows]

+

Every :60 for 12:00

1: :30 split squats R leg in front

2: :30 split squats L leg in front

3: :30 elevator planks

4: rest

+

Every 2:00 for 7 sets:

8 dumbbell front squats, tough

8 burpees

Cut down reps as needed to ensure some rest before next set if

necessary

+

2-3 sets not for time:

10 V-ups w/wall ball

15 unweighted hip extensions


Thursday November 29

10:00 warm up

row/bike/ski@easy pace

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

around the worlds + 10 banded good mornings]

+

Every :60 for 12:00

1st: :30 jump rope (double unders if proficient)

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

3rd: :30 weighted sit ups w/dumbbell

+

AMRAP in 9:00

6 strict pull ups, use band if necessary

12 dumbbell push press

6 strict pull ups

12 bike calories

+

3 sets not for time:

10/side plank rotations

10 T-spine stretch

Friday November 30

10:00 warm up

Row/bike/ski @easy pace

2 rounds of [ 10 goblet squats + :30 plank march + 10m crab walk + 10m

broad jumps]

+

10 minutes to find heaviest goblet squat with kb or db

+

3 rounds for time:

3 wall walks or 12 hand-release push ups

20 alternating goblet reverse lunges, tough

600m row

+

2-3 sets not for time:

40m heavy farmers carry

:30 flutter kicks

:30 superman

FLEX and S&C Thanksgiving Week

Monday November 19

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ 7 goblet squats @22x1 tempo + :30 mountain climbers +

20m lunge w/reach]

+

Every :60 for 10:00

1: :30 goblet 1 ¼ squats

2: :30 db renegade row

+

AMRAP in 12:00

500m row

8 burpee box jump overs

16 dumbbell squats

+

3 sets

20 glute bridges

15 leg lifts

10 external rotation per arm

Tuesday November 20

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ :30/side banded hamstring stretch + 10-15 light kettlebell

swings + 10/side plank rotations]

+

For 15:00

1: 12 db hang clean and jerk

2: 8 pull up or ring row

3: :30 plank

+

For time:

40 row calories

30 alternating dumbbell snatches

20 pull ups

30 dumbbell hang clean and jerks, must switch arms every 5 reps

40 bike or ski calories

+

2-3 sets not for time:

40m plate pinch carry

10 windshield wipers w/empty bar

Wednesday November 21

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ 10/side 1-leg glute bridges + :30 jumping jacks + 10 air

squats]

+

every :60 for 12 mins

1: :30 alternating split stance jumps

2: :30 jump rope

3: :30 hand release push ups

+

4 rounds for time:

15 wall balls

15 kettlebell swings

15 burpees

+

2-3 sets not for time:

:15/side star plank, weighted if possible

14 alternating dumbbell curl and press

Monday November 19

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ 7 goblet squats @22x1 tempo + :30 mountain climbers + 20m lunge w/reach]

+

Every :60 for 10:00

1st: 5 1&/4 front squats, light/moderate

2nd: :30 dumbbell renegade rows

+

AMRAP in 12:00

500m row

8 burpee box jump overs

16 dumbbell squats

+

3 sets not for time:

15 weighted hip extensions

8/side dumbbell external rotations, 30x0


Tuesday November 20

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ :30/side banded hamstring stretch + 10-15 light kettlebell swings + 10/side plank rotations]

+

For 15:00

1st: 1 power clean and split jerk, build each set so final rep is tough

2nd: 4-5 strict pull ups, use band if necessary

3rd: :30 hollow rocks

+

For time:

40 row calories

30 alternating dumbbell snatches

20 pull ups

30 dumbbell hang clean and jerks, must switch arms every 5 reps

40 bike or ski calories

+

2-3 sets not for time:

40m plate pinch carry

10 windshield wipers w/empty bar




Wednesday November 21

10:00 warm up

row/ski/bike@easy pace

2 rounds of [ 10/side 1-leg glute bridges + :30 jumping jacks + 10 air squats]

+

Every :60 for 12:00

1st: 6-8 R leg dumbbell reverse elevated split squat, 30x0 tempo

2nd: 6-8 L leg dumbbell reverse elevated split squat, 30x0 tempo

3rd: :30 plank

+

4 rounds for time:

15 wall balls

15 kettlebell swings

15 burpees

+

2-3 sets not for time:

:15/side star plank, weighted if possible

14 alternating dumbbell curl and press


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