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

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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

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For 10:00, moving continuously at moderate pace:

10 weighted split stance lunges, right

10 weighted split stance lunges, left

500 m row

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4 rounds for time:

15 goblet squats

12 weighted step ups

9 burpees

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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

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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)

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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

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Every :90 for 15:00:

1st: :30 dumbbell snatches, 10 hand release push ups

2nd: :30 dB overhead triceps extensions

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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

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Every 2:00 for 12:00:

:30 kB deadlift, directly into :30 renegade row

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3 rounds for time:

21 dumbbell deadlifts

15 wall balls

9 pull ups or ring rows

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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

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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

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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




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