Monday 6/10
Bootcamp
Warm up: 2 rounds - 10 side plank rotations, 10 sit ups, 15 good mornings, 15 glute bridges
+
For 10:00, steady pace:
12 renegade rows (6/side)
10 devils press
8 goblet squats
+
For time:
18 dB Thrusters
200 m run
15 dB thrusters
200 m run
12 dB thrusters
200 m run
9 dB thrusters
200 m run
6 dB thrusters
200 m run
3 dB thrusters
+
2-3 rounds not for time:
:30 hollow hold (weighted if possible)
:30 reverse crunches
CrossFit
Every :60 for 10:00
1: 3 back squats, 20x1
2: 20m/side 1-arm farmers carry
+
For time:
18 thrusters, up to 65/95
200 m run
15 thrusters
200 m run
12 thrusters
200 m run
9 thrusters
200 m run
6 thrusters
200 m run
3 thrusters
+
2-3 rounds not for time:
:30 hollow hold (weighted if possible)
20m/side 1-arm farmers carry, heavy
Tuesday 6/11
Bootcamp
Warm up: 15 pvc pass throughs, :30 plank or handstand hold, 20 m bear crawl, 10 m crab walk
+
Every :60 for 12:00:
1st: 6- 8 dB strict press
2nd: 8-10 ring rows
3rd: 2-3 wall walks
+
21-15-9
Box jump overs
Toes to bar or knees to elbow
Push press
+
3 sets not for time:
15 banded tricep extensions/side
12 alternating db curls
CrossFit
Every :60 for 12:00:
1st: 6-8 DB bench press, 20x1 tempo
2nd: :30 strict pull ups, use band if necessary
3rd: 2-3 wall walks
+
21-15-9
Box jump overs
Toes to bar or knees to elbow
Deadlifts, up to 155/225
+
3 sets not for time:
15 banded tricep extensions/side
12 alternating db curls
Wednesday 6/12
Bootcamp
Warm up: 2 rounds - 20 m Samson stretch, 10 m quad stretch,:30 lateral lunges, :30 high knees
+
Every :90 for 12:00:
1st: 15 wall balls
2nd: 8 pistol squats/side to bench
+
3 rounds for time:
30 power cleans
30 front rack reverse lunges
500 m row
+
2-3 sets not for time:
15 banded lat pull downs
15 banded pull aparts
CrossFit
Every :90 for 12:00:
1st: 1 squat clean + 1 hang squat clean + 1 front squat
2nd: :30-:45 plank with hands on barbell
+
3 rounds for time:
14 power cleans, up to 95/135
14 alternating reverse lunges
50 double unders or 100 single unders
500m row or ski
+
2-3 sets not for time:
15 banded lat pull downs
15 banded pull aparts
Thursday 6/13
Bootcamp
Warm up: 2 rounds - 20 m walking lunges, 5 squats, 5 push ups, 10 pvc pass throughs
+
15:00 EMOM:
1st: 6 dumbbell squat cleans
2nd: :30 row, bike, or ski, moderate pace
3rd: :30 flutter kicks
+
15:00 EMOM:
1st: 6 dB power cleans, 6 push ups
2nd: :30 jump rope
3rd: :30 v-ups
+
15:00 EMOM:
1st: 10 double dB snatch
2nd: :30 burpees
3rd: :30 plank ups
CrossFit
15:00 EMOM:
1st: 6 dumbbell squat cleans
2nd: :30 row, bike, or ski, moderate pace
3rd: :30 flutter kicks
+
15:00 EMOM:
1st: 6 dB power cleans, 6 push ups
2nd: :30 jump rope
3rd: :30 v-ups
+
15:00 EMOM:
1st: 10 double dB snatch
2nd: :30 burpees
3rd: :30 plank ups
Friday 6/14
Bootcamp
Warm up: 2 rounds - 5 snatch balance with pvc, 5 overhead squat with pvc, 15 banded forward raises, 15 banded tricep extensions/side
+
For 10:00, work continuously at moderate pace:
20 m plate overhead lunge
10 calorie bike
20 Russian twists with plate
10 calorie ski
+
For time:
Buy in: 400 meter run, then:
50-40-30-20-10
Alternating DB snatches
Weighted sit ups
Buy out: 400 meter run
+
Not for time:
200 m 1-arm overhead dB carry, switch arms as needed
For 10:00
Overhead squat, build to a moderate single or use time to work on light technique work. Focus on arms locked out overhead and deep squat
+
For time:
Buy in: 400 meter run, then:
30-20-10
Alternating 1-arm DB snatches, 35/50
Weighted sit ups
Bike/ski/row calories
Buy out: 400m run
+
Not for time:
200 m 1-arm overhead dB carry, switch arms as needed