Wednesday September 5 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 banded pass throughs + :30/side pec stretch
+
12:00 EMOM:
1st: 10plate to overhead
2nd: 8-10 burpees to plate
3rd: :30 weighted sit ups with plate
2:00 rest
12:00 EMOM
1st: 100 meter sprint (or 150 row sprint)
2nd: 10 push ups
3rd: :30 spider plank
2:00 rest
12:00 EMOM
1st: 10 kettlebell swings
2nd: 8-10 goblet squats
3rd: 12 plank pull throughs with kettlebell
End with 50 glute bridges
Thursday September 6 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10m broad jumps + 10-15 banded good mornings + 15 sit ups]
+
4 rounds:
10 dumbbell cleans
10 dumbbell squats
10 burpees over dumbbells
+
3 rounds:
15 calorie row
15 calorie bike
15 calorie ski
+
2 rounds:
20 wall balls
20 knees to elbows
Rest 2:00 between sets
+
2 sets for total reps:
:60 bike/row/ski calories
Partners switch
:60 wall balls
Partners switch
:60 wall walks
Partners switch
+
For time (indiv)
21-15-9
Pull ups
Weighted sit ups
Kettlebell deadlifts
Wednesday September 5 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 banded pass throughs + :30/side pec stretch
+
Every :90 for 12:00
1st: 1 power snatch + 2 overhead squats
2nd: 6-8 banded pendlay rows
+
AMRAP in 10:00
15 row or bike calories
12 alternating dumbbell snatches
9 strict pull ups
+
2-3 sets not for time:
16 russian twists w/wall ball
:30 plate overhead hold
Thursday September 6 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10m broad jumps + 10-15 banded good mornings + 15 sit ups]
+
For 12:00
1st: 8 touch and go deadlifts, moderate w/perfect form
2nd: :30 strict toes to bar
3rd: :30 handstand hold
+
3 sets:
:40 box jump overs
:20 rest
:40 dumbbell push press
:20 rest
:40 sit ups
:20 rest
+
Not for time:
Accumulate :60 L-sit
Friday September 7 – Bootcamp and Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
1 round of [20m walk on heels + 20m walk on toes + 20m bear crawl + 20m butt kicks]
+
AMRAP in 8:00 with partner, one person working at a time:
150 single unders
30 kettlebell swings
30 burpees
+
2 sets for total reps:
:60 bike/row/ski calories
Partners switch
:60 wall balls
Partners switch
:60 wall walks
Partners switch
+
For time (indiv)
21-15-9
Pull ups
Weighted sit ups
Kettlebell deadlifts