Monday May 6

row/run/bike/ski@easy pace

2 rounds [15 light banded good mornings + 20m penguin walk + 20m quad stretch + 5 inchworms]

+

Every :90 for 5 sets:

1st: 5 clean-grip deadlifts, 31x1 tempo

2nd: :45 easy bike/row/ski, switch machines every round

+

For time (15:00 cap)

400m run

30 burpees to a plate

400m run

20 burpees to a plate

400m run

10 burpees to a plate

+

2-3 sets not for time:

12 V-ups

:15/side star plank


Bootcamp

row/run/bike/ski@easy pace

2 rounds [15 light banded good mornings + 20m penguin walk + 20m quad stretch + 5 inchworms]

+

Every :90 for 5 sets:

1st: 10-12 med ball clean + wall ball

2nd: :30 OH Plate Hold (moderate to heavy)

+

For time (15:00 cap)

400m run

30 burpees to a plate

400m run

20 burpees to a plate

400m run

10 burpees to a plate

+

2-3 sets not for time:

12 V-ups

:15/side plank

Tuesday May 7

row/run/bike/ski@easy pace

2 rounds [10 air squats w/:01 pause in bottom + 12 hand-release push ups + :20-:30 hang from bar]

+

Every :60 for 15:00

1st: 3 back squats, 20x1 tempo, build so last set is tough

2nd: 5-6 1-arm DB shoulder press R side, 30x1 tempo

3rd: 5-6 1-arm DB shoulder press L side, 30x1 tempo

+

For 9:00

3 squat cleans, up to 95/135

3 pull ups

50 double unders or 100 single unders

6 squat cleans

6 pull ups

50 double unders or 100 singles

9…..

12…..

Etc…

+

3 sets:

:30 plank

:30 rest

:30 superman hold

:30 rest

:30 rest

:30 mountain climbers

:30 rest

Bootcamp

row/run/bike/ski@easy pace

2 rounds [10 air squats w/:01 pause in bottom + 12 hand-release push ups + :20-:30 hang from bar]

+

Every :60 for 15:00

1st: 12 box squats with light kb (choose box below parallel or hip crease below knees)

2nd: 5-6 1-arm DB shoulder press R side, 30x1 tempo

3rd: 5-6 1-arm DB shoulder press L side, 30x1 tempo

+

For 9:00

3 DB thrusters

3 pull ups or ring rows

50 double unders or 100 single unders

6 DB thrusters

6 pull ups or ring rows

50 double unders or 100 singles

9…..

12…..

Etc…

+

3 sets:

:30 plank

:30 rest

:30 superman hold

:30 rest

:30 mountain climbers

:30 rest

Wednesday May 8

row/run/bike/ski@easy pace

2 rounds of [20m broad jumps + 20m bear crawl + :30 strict

+

Every :90 for 4 sets:

1st: 2 power cleans + 2 hang power cleans

2nd: 6-10 strict toes to bar or knees to elbows

+

AMRAP in 12:00

16 row calories

6/side 1-arm dumbbell hang clean and jerks, 35/50

16 box jump overs

+

Not for time:

200m farmers carry or sandbag carry

200m 1-arm DB overhead carry, switch arms when needed

Bootcamp

row/run/bike/ski@easy pace

2 rounds of [20m broad jumps + 20m bear crawl + :30 strict pull ups)

+

Emom in 12:00

1: 10 goblet squats

2: 20 reverse crunches/lemon squeezers

3: :30 flutter kick

+

AMRAP in 12:00

16 row calories

6/side 1-arm dumbbell hang clean and jerks, 35/50

16 box jump overs (or stack plates to make a smaller box)

+

Not for time:

2 rounds

20 trx knee to elbow

:30 plank

Thursday May 9

row/run/bike/ski@easy pace

2 rounds [:30 handstand hold + 20m lunges + 20m quad stretch + :15/side plank]

+

Every :60 for 12:00

1st: 10 alternating reverse front rack lunges

2nd: 6-8 bent over dumbbell rows, 20x1 tempo

3rd: :30 handstand push ups or wall walks

+

3 rounds for time (15:00 cap)

300m run

20 wall balls

20 kettlebell swings, 35/53

+

2-3 sets not for time:

14 banded curls

:30 flutter kicks

Bootcamp

row/run/bike/ski@easy pace

2 rounds [:30 handstand hold/pike handstand/ elevated feet plank + 20m lunges + 20m quad stretch + :15/side plank]

+

Every :60 for 12:00

1st: 10m oh plate lunges (moderate to heavy)

2nd: :30 top of trx row hold

3rd: :30 handstand push ups or wall walks or elevated feet push ups or hrpu

+

3 rounds for time (15:00 cap)

300m run

20 wall balls (20/14)

20 kettlebell swings, 35/53

+

2-3 sets not for time:

14 banded curls

14 banded tricep pull downs

:30 flutter kicks

Friday May 10

row/run/bike/ski@easy pace

2 rounds [10 hand-release push ups + :30 handstand hold + :30 sit ups]

+

Every :90 for 5 sets:

1st: 10-12 dumbbell bench press, 20x1 tempo

2nd: 1-2 rope climbs or 8-10 strict pull ups

+

For time (15:00 cap)

50 sit ups w/feet anchored under dumbbells

40 dumbbell push press, 35/50

30 calories

20 toes to bar

10 wall walks

+

2-3 sets not for time:

20 russian twists

12 light dumbbell reverse flys

Bootcamp

row/run/bike/ski@easy pace

2 rounds [

+

Every :90 for 5 sets:

1st: 100 m sprint/jog/fastwalk

2nd: 12 DB bench press with glute bridge

+

For time (15:00 cap)

50 sit ups w/feet anchored under dumbbells

40 dumbbell push press, 35/50

30 calories

20 toes to bar

10 wall walks or 23 hand release push ups

+

2-3 sets not for time:

20 russian twists

:15 leg lift hold with med ball between feet  








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