Monday August 12 Crossfit 

2 rounds (:30 glute bridge hold, 20 m frankenstien, 20 m high knees, 10 pvc pass through me) 

+

5 min emom just the bar (have them set up weight for second part) 

3 hang snatch high pull 

2 hang power snatch 

+

3:00 rest

+

10 min emom 

1: :40 hang squat snatch or hang power snatch with overhead squat (6-7 on rpe scale. 1 is easy 10 being hard) 

2: :20 plank 

+

4 rounds for time 

20 step ups 24/20 (#50/35)

15 toes to bar

10 calorie bike 

+

Not for time:

20 trx pike


Bootcamp

2 rounds (:30 glute bridge hold, 20 m frankenstien, 20 m high knees, 10 pvc pass through me) 

+

5:00 bike, increase pace each minute

+

3:00 rest

+

10 min emom 

1- :40 medball squat cleans

2- :20 plank w/feet on medball

+

4 rounds for time (15:00 cap)

20 DB step ups 24/20 (#50/35)

15 toes to bar or hanging knee raises

10 calorie bike or row

+

Not for time:

20 V-ups


Tuesday August 13

CrossFit

1 min max effort on every machine row/bike/ski

:20 plank after every effort (3 :20 planks) 

+

12 min emom 

2 push press 

1 split jerk (focus on footwork and landing)

+

12 min amrap 

10 thrusters #95/65 

5 pull ups 

200 m run 

+

6 min emom

1: 1 min plank 

2: 10 alt knee to elbow from plank 


Bootcamp

1 min max effort on every machine row/bike/ski

:20 plank after every effort (3 :20 planks) 

+

12 min emom 

2 DB push press

1 DB split jerk (focus on footwork and landing)

+

12 min amrap 

10 DB thrusters

5 pull ups or ring rows 

200 m run 

+

6 min emom

1: 1 min plank 

2: 10 alt knee to elbow from plank 


Wednesday August 14

CrossFit

2 rounds (:20 bottom of squat hold, :30 one leg balance/side, 5 jumps for height) 

+

5 min emom just bar (set up weight for next part) 

2 deadlift 

2 power clean 

2 strict press 

+

Short rest to add weight

+

12 min emom start moderate and keep adding weight to find a heavy 2 

2 squat cleans 

+

14 min amrap

30 double unders

20 kb swings

10 push ups 

+

2 rounds not for time 

10 alt knee to elbow hanging from bar 

10 straight leg raises 


Bootcamp

2 rounds (:20 bottom of squat hold, :30 one leg balance/side, 5 jumps for height) 

+

Every :60 for 5:00

:30 sit ups, weighted optional

+

Short rest

+

For 12:00

1st: 40m moderate farmers carry 

2nd: :30 handstand hold or inverted plank

3rd: :30 bike or ski@moderate effort 

+

14 min amrap

30 double unders or 60 single unders

20 kb swings

10 push ups 

+

2 rounds not for time: 

10 alt knee to elbow hanging from bar 

10 straight leg raises or leg raises from floor


Thursday August 15 

CrossFit

2 rounds (20 m bear crawl, 10 bird dogs/side, 5 side lunges/side, 5 hand release push ups ) 

+

10 min amrap 

200 m run

14 front rack lunges 

+

14 min time cap 

Karen 150 wall balls for time 

Women #14-9’

Men #20-10’

+

200 m farmer carry

200 m 1 arm oh dB carry 


Bootcamp

2 rounds (20 m bear crawl, 10 bird dogs/side, 5 side lunges/side, 5 hand release push ups ) 

+

10 min at steady pace:

200m run

10 alternating DB front rack lunges

:15/side plank 

+

14 min time cap 

Karen 150 wall balls for time 

Women #14-9’

Men #20-10’

+

Not for time:

200 m farmer carry

200 m 1 arm DB overhead carry, switch arms as needed


Friday August 16

3 rounds ( 5 calories, 10 air squats, 20 banded good mornings) 

+

12 mins to build to a max deadlift 

+

16 min amrap 

One partner working at a time

100 double unders or 200 singles

50 air squats

25 toes to bar 

+

100 sit ups between the 2 partners 


Bootcamp

3 rounds ( 5 calories, 10 air squats, 20 banded good mornings) 

+

For 12:00

1st: 10 moderate DB deadlifts 

2nd: :30 jump rope

3rd: :30 flutter kicks

+

16 min amrap 

One partner working at a time

100 double unders or 200 singles

50 air squats

25 toes to bar or hanging knee raises

+

Not for time:

100 sit ups between the 2 partners


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