Monday August 20 - Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell squats + 10m walking lunge w/reach overhead + :10/side passive hang]
+
Every :90 for 4 sets:
1st: 3 front squats, 20x1 tempo
2nd: 5/side 1-arm dumbbell shoulder press, 20x1 tempo
+
AMRAP in 10:00
8 hang squat cleans, 65/95
300m run
8 bar-facing burpees
+
2-3 sets not for time:
:30 arrested superman hold
10 shoulder taps
Tuesday August 21 - Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 20m duck walk + 20m leg kicks + 10-15 light kettlebell swings]
+
Every 3:00 for 4 sets:
4 power cleans, :10 rest between singles
:40 plank with band or weight for resistance
+
For 12:00
1st: 100m run or :30 row hard
2nd: 6-8 shoulder to overhead, up to 75/115
3rd: :30 handstand hold
4th: 8-10 toes to bar
+
2-3 sets not for time:
:15-:30 L-sit or L-hang
20m/side 1-arm dumbbell overhead carry
Wednesday August 22 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 PVC/banded pass throughs + :15/side shoulder stretch]
+
Every :90 for 12:00
1st: 4 overhead squats, light/moderate, 20x1 tempo
2nd: 5/side 3-point dumbbell row, 20x0 tempo
+
For time:
30 row calories
30 wall balls, 14 to 9’/20 to 10’
30 sit ups
+
Not for time:
Accumulate 50 hollow rocks
Thursday August 23 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell cleans + :30 jumping jacks + 10m bear crawl]
+
For 12:00
1st: 2-3 power snatches, :10 between singles
2nd: :30 strict pull ups
3rd: :30 leg raises, weighted if possible
+
3 sets:
:60 of [10 alternating DB snatches + 10 hand-release push ups]
:30 rest
:60 of [30 double unders + 10 pull ups]
:30 rest
:60 of [6 box jump overs + 12 kettlebell swings]
:30 rest
+
Not for time:
Easy 500m row, .5 mile bike or 400m cool-down walk
Friday August 24 – Crossfit and Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 weighted alternating side lunges + 10-15 light band pull aparts + 5 inchworms]
+
AMRAP in 10:00 with a partner, partners trade full movements:
21 goblet squats
15 row/bike calories
9 burpee box jump overs
+
AMRAP in 8:00 with a partner, one person working at a time:
40 russian twists
400m run
40 kettlebell or dumbbell deadlifts
+
For time (individually)
200m run
6 wall walks
200m run
4 wall walks
200m run
2 wall walks
Monday August 20 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell squats + 10m walking lunge w/reach overhead + :10/side passive hang]
+
For 12:00:
1st: :60 push ups
2nd: :60 air squats
3 rd : :60 dumbbell snatches
4 th : :60 rest
+
AMRAP in 10:00
8 dumbbell hang squat cleans
300m run or 350 m row
8 burpees
+
3 sets not for time:
250 meter ski
25 weighted sit ups
Tuesday August 21 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 20m duck walk + 20m leg kicks + 10-15 light kettlebell swings]
+
For 12:00, minimal rest, moderate pace:
8 dumbbell clean and jerks
10 calorie bike
12 toe touches
+
For 12:00
1st: 100m run or :30 row hard
2nd: 6-8 shoulder to overhead with dumbbells
3rd: :30 plank or bottom of push up hold
4th: 8-10 knees to elbows
+
Not for time:
200 m Farmers carry
30 reverse crunches
100 m Farmers carry
30 reverse crunches
Wednesday August 22 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 PVC/banded pass throughs + :15/side shoulder stretch]
+
12:00 EMOM:
:40 bike or ski
:40 jumping jacks
:40 shoulder taps
+
For time:
30 row calories
30 thrusters with dumbbells
30 sit ups
+
Not for time:
Accumulate 50 hollow rocks
Thursday August 23 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 dumbbell cleans + :30 jumping jacks + 10m bear crawl]
+
For 12:00
4:00 row, bike, or ski
:60 rest
3:00 row, bike, or ski
:60 rest
2:00 row, bike, or ski
:60 rest
+
3 sets:
:60 of [10 alternating DB snatches + 10 hand-release push ups]
:30 rest
:60 of [30 singles + 8 ring rows ]
:30 rest
:60 of [6 box jump overs or step overs + 12 kettlebell swings]
:30 rest
+
Not for time:
40 meter sandbag carry
30 mountain climbers
20 quadruped hip extensions per side
10 elevator planks