S&C and FLEX
9/11/01
2,996 Killed
6,000 Injured
“One of the worst days in America’s history saw some of the bravest acts in Americans’ history. We’ll always honor the heroes of 9/11. And here at this hallowed place, we pledge that we will never forget their sacrifice.”
—President George W. Bush
CF
Warm up: 2 rounds - 250 row or ski, 10 squats, 10 plank jack with push up
+
3 rounds:
:60 squat clean singles, increase weight each round if possible, ONLY if form is solid
:60 double under practice
:60 barbell roll outs
:60 rest
+
For time:
800 meter run
21 dumbbell push press
400 meter run
15 dumbbell push press
200 meter run
9 dumbbell push press
+
3 rounds:
:45 plank
20 hollow rocks
CrossFit
Warm up: 2 rounds - :30 bar hang, :30 arrested superman hold, :30 squat hold; Mobility
12 minute EMOM:
1st: :30 toes to bar
2nd: :30 alternating dumbbell snatches
3rd: :30 hollow hold, weighted if possible
2:00 rest
12:00 EMOM:
1st: 100 meter sprint
2nd: 7 burpee box jump overs
3rd: 10 pull ups
2:00 rest
12:00 EMOM
1st: 40m tough farmers carry
2nd: :30 weighted sit ups
3rd: :30 row, bike, or ski, max effort
CrossFit
Warm up: 2 rounds - 200 meter run, 10 simba squats, 20 total plank march ; Mobility
Every :90 for 4 sets:
1st: 5 back squats, 20x1 tempo
2nd: 6-8 alternating KB rows, 20x1 tempo
+
1 round, 15 minute time cap:
40 goblet squats
15 hand-release push ups
30 wall balls
15 hand-release push ups
20 alternating reverse goblet lunges
15 hand-release push ups
10 dumbbell thrusters
15 hand-release push ups
+
3 rounds:
20 quadruped hip extensions per side
:30 flutter kicks
CrossFit
Warm up: 2 rounds – 20 m bear crawl, 20 m crab walk, 10 m inch worms; Mobility
10 minute EMOM:
1st: 5-6 dumbbell bench press,
2nd: :30 banded or weighted plank
+
3 rounds:
21 deadlifts, 135/95
15 toes to bar
9 box jumps
+
Accumulate a total of:
50 side plank rotations (25/side)
50 tricep kickbacks
50 alternating bicep curls
Monday September 10
BC
Warm up: 2 rounds - 250 row or ski, 10 squats, 10 plank jack with push up
+
3 rounds:
:60 Dumbell squat cleans
:60 dumbbell snatches
:60 lunges with dumbbells
:60 rest
+
800 meter run
21 HRPU
400 meter run
15 HRPU
200 meter run
9 HRPU
+
3 rounds:
:45 plank
20 hollow rocks
Tuesday 9/11
Bootcamp
Warm up: 2 rounds - :30 bar hang, :30 arrested superman hold, :30 squat hold; Mobility
12 minute EMOM:
1st: :30 flutter kicks
2nd: :30 frog jumps
3rd: :30 hollow hold
2:00 rest
12:00 EMOM:
1st: 100 meter sprint
2nd: 14 weighted step up
3rd: 10 ring rows
2:00 rest
12:00 EMOM
1st: :30 glute bridges
2nd: :30 weighted sit ups
3rd: :30 row, bike, or ski, max effort
Wednesday 9/12
Bootcamp
Warm up: 2 rounds - 200 meter run, 10 simba squats, 20 total plank march ; Mobility
For 12:00:
3:00 row
2:00 bike or ski
1:00 rest
+
1 round, 15 minute time cap:
40 goblet squats
15 dumbbell push press
30 goblet squats
15 dumbbell push press
20 goblet squats
15 dumbbell push press
10 goblet squats
15 dumbbell push press
+
3 rounds:
20 quadruped hip extensions per side
30 shoulder taps
Thursday 9/13
Bootcamp
Warm up: 2 rounds – 20 m bear crawl, 20 m crab walk, 10 m inch worms; Mobility
10 minute EMOM:
1st: :30 L-sit dumbbell press
2nd: :30 bent over rows
+
3 rounds:
21 Kettlebell deadlifts
15 knees to elbow
9 elevator planks
+
Accumulate a total of:
50 side plank rotations (25/side)
50 tricep kickbacks
50 alternating bicep curls
Friday September 14
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + :30 jumping jacks + :30 mounting climbers]
+
AMRAP in 10:00 with a partner, partners alternate movements:
200m run or 250m row
16 alternating 1-arm kettlebell swings
20 weighted sit ups
+
For 8:00 with a partner, one person working at a time:
800m row
40 burpees
Max wall balls in the remaining time
+
For time as an individual:
50 1-arm dumbbell hang clean and jerks
30 row/bike/ski calories
FLEX and S&C
Wednesday September 5 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 banded pass throughs + :30/side pec stretch
+
12:00 EMOM:
1st: 10plate to overhead
2nd: 8-10 burpees to plate
3rd: :30 weighted sit ups with plate
2:00 rest
12:00 EMOM
1st: 100 meter sprint (or 150 row sprint)
2nd: 10 push ups
3rd: :30 spider plank
2:00 rest
12:00 EMOM
1st: 10 kettlebell swings
2nd: 8-10 goblet squats
3rd: 12 plank pull throughs with kettlebell
End with 50 glute bridges
Thursday September 6 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10m broad jumps + 10-15 banded good mornings + 15 sit ups]
+
4 rounds:
10 dumbbell cleans
10 dumbbell squats
10 burpees over dumbbells
+
3 rounds:
15 calorie row
15 calorie bike
15 calorie ski
+
2 rounds:
20 wall balls
20 knees to elbows
Rest 2:00 between sets
+
2 sets for total reps:
:60 bike/row/ski calories
Partners switch
:60 wall balls
Partners switch
:60 wall walks
Partners switch
+
For time (indiv)
21-15-9
Pull ups
Weighted sit ups
Kettlebell deadlifts
Wednesday September 5 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 air squats + 10 banded pass throughs + :30/side pec stretch
+
Every :90 for 12:00
1st: 1 power snatch + 2 overhead squats
2nd: 6-8 banded pendlay rows
+
AMRAP in 10:00
15 row or bike calories
12 alternating dumbbell snatches
9 strict pull ups
+
2-3 sets not for time:
16 russian twists w/wall ball
:30 plate overhead hold
Thursday September 6 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10m broad jumps + 10-15 banded good mornings + 15 sit ups]
+
For 12:00
1st: 8 touch and go deadlifts, moderate w/perfect form
2nd: :30 strict toes to bar
3rd: :30 handstand hold
+
3 sets:
:40 box jump overs
:20 rest
:40 dumbbell push press
:20 rest
:40 sit ups
:20 rest
+
Not for time:
Accumulate :60 L-sit
Friday September 7 – Bootcamp and Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
1 round of [20m walk on heels + 20m walk on toes + 20m bear crawl + 20m butt kicks]
+
AMRAP in 8:00 with partner, one person working at a time:
150 single unders
30 kettlebell swings
30 burpees
+
2 sets for total reps:
:60 bike/row/ski calories
Partners switch
:60 wall balls
Partners switch
:60 wall walks
Partners switch
+
For time (indiv)
21-15-9
Pull ups
Weighted sit ups
Kettlebell deadlifts
Tuesday
Tuesday September 4 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10-15 light kettlebell swings + 5 burpees + :20-:30 passive hang]
+
Calorie row, bike, or ski
Reverse lunges, weighted if possible
Shoulder taps
+
Jumping jacks, weighted if possible (hold one dumbbell, press up, back to chest)
Mountain climbers
Quadruped hip extensions
Tuesday September 4 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [10-15 light kettlebell swings + 5 burpees + :20-:30 passive hang]
+
Every :90 for 4 sets:
1st: 3 sets of 2 touch and go power cleans
2nd: :30 chin over the bar hold
+
3 sets for time:
300m run
60 double unders or 120 single unders
12 dumbbell cleans
+
2 rounds not for time:
10-15 light banded pull downs
10/side clam planks
FGB
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
1 min Rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
for Extra Credit
10 Thruster #135#95
50 DU
8 Thruster
40 Du
6 Thruster
30 Du
4 Thruster
20 DU
2 Thruster
10 DU
FLEX - S&C : 8/27-9/1
Monday August 27 – Crossfit
10:00 warm up
row/run/bike@easy pace
2 rounds of [ 10m lunge w/reach overhead + 10 hand-release push ups + :30 hollow hold]
+
Every :90 for 4 sets:
1st: 2 front squats, 20x1 tempo
2nd: 6-8 dumbbell floor press from glute bridge, 20x1 tempo
+
3 sets:
AMRAP in 3:00
8 thrusters, 65/95
40 double unders or 80 single unders
16 sit ups
:60 rest
Pick up where you left off in previous set, score is total number of rounds overall
+
2-3 sets not for time:
10 V-ups
10/side DB scap retractions
Tuesday August 28 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [20m broad jumps + 20m high knees + 20m butt kicks + 20m bear crawl]
+
Every 3:00 for 4 sets:
3 power cleans, :10 rest between sets
:45 strict pull ups, use band if necessary, get chin all the way over the bar every time
+
AMRAP in 10:00
10 dumbbell deadlifts
40m farmers carry w/DBs
10 DB shoulder to overhead
200m run
+
2-3 sets not for time:
10-15 light band pull aparts
:30 hanging knee tuck
Wednesday August 29 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 banded overhead squats + :30 passive hang from bar + :30 alternating lunges]
+
Every :90 for 12:00
1st: 3 overhead squats, moderate/tough, 20x1 tempo
2nd: :30 dumbbell renegade row
+
2 rounds for time:
400m run, 500m row, or .5 bike
20 alternating dumbbell lunges or pistol squats
10 burpees to a plate
+
2-3 sets not for time:
10-15 weighted hip extensions
15/side banded tricep extensions
Thursday August 30 – Crossfit
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 alternating dumbbell snatches + 10m crab walk + 5 inchworms]
+
For 12:00
1st: 3 hang power snatches from above the knee
2nd: :30 chin over the bar hold
3rd: :30 double under practice
+
AMRAP in 9:00
300m row or ski
16 kettlebell swings
16 box jump overs
+
2-3 sets not for time:
:15/side star plank
10-15 light reverse hypers
Friday August 31 – Crossfit and Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ :30 jumping jacks + :30 mountain climbers + :60 bike/row/ski]
+
AMRAP in 10:0 with a partner, partners trade movements:
15 wall balls
200m run
20m/side 1-arm dumbbell overhead carry
+
AMRAP in 8:00 with a partner, one person working at a time:
100 double unders or 200 single unders
30 row or bike calories
40 weighted sit ups
+
For time (ind)
100m run
21 dumbbell thrusters
100m run
15 dumbbell thrusters
100m run
9 dumbbell thrusters
Monday August 27 – Bootcamp
10:00 warm up
row/run/bike@easy pace
2 rounds of [ 10m lunge w/reach overhead + 10 hand-release push ups + :30 hollow hold]
+
For 12 minutes:
30 plank marches
20 goblet squats, squat to box if not parallel
10 burpees
20 goblet squats
30 plank marches
Row for max calories for the remaining time
+
3 sets:
AMRAP in 3:00
8 dumbbell thrusters
80 single unders
16 sit ups
:60 rest
Pick up where you left off in previous set, score is total number of rounds overall
+
3 sets not for time:
40 meter overhead plate carry
20 mountain climbers
10 ground to overhead with plate
Tuesday August 28 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [20m broad jumps + 20m high knees + 20m butt kicks + 20m bear crawl]
+
Every 3:00 for 4 sets:
12 dumbbell cleans, heavier than last week
10 ring rows
+
AMRAP in 10:00
10 dumbbell deadlifts
40m farmers carry w/DBs
10 DB shoulder to overhead
200m run
+
Not for time:
500 m ski
25 reverse crunches
500 m row
25 reverse crunches
Wednesday August 29 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 banded overhead squats + :30 passive hang from bar + :30 alternating lunges]
+
12:00 EMOM:
1st: :30 OH kb hold
2nd: :30 jerks with kb
3rd: Bent over rows with kb
+
2 rounds for time:
400m run, 500m row, or .5 bike
20 alternating dumbbell lunges or pistol squats
10 burpees to a plate
+
3 sets not for time:
10 knees to elbow
15 overhead tricep extensions
:30 flutter kicks
Thursday August 30 – Bootcamp
10:00 warm up
row/run/bike@easy pace
Mobility- coach led
2 rounds of [ 10 alternating dumbbell snatches + 10m crab walk + 5 inchworms]
+
For 12:00
1st: 12 dumbbell snatches, heavier than last week
2nd: :30 plank hold or bottom of push up hold
3rd: 10-12 v-ups
+
AMRAP in 9:00
300m row or ski
16 kettlebell swings
16 box jump overs or step overs
+
3 sets not for time:
10 plank jacks with a push up
10 cal bike