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


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