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


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