FLEX and S&C Sept 17th
CrossFit
Warm up: 2 rounds – 10 jumping squats, 10 m spider man stretch, 10 m inch worms, 10 pass banded pass throughs; Mobility
+
Every :60 for 6:00
1 squat clean + 1 front squat + 1 shoulder to overhead
+
20 minute AMRAP:
200 meter run
16 wall balls
200 meter run
16 1-arm DB overhead lunges
200 meter run
16 weighted sit ups
+
2-3 rounds not for time:
15 banded pull aparts
12 GHD hip extensions
CrossFit
Warm up: 2 rounds - 10 push ups, :15 side plank/side, 200 meter row; Mobility
+
Every :60 for 9:00
1st: :45 double under practice
2nd: 45 strict pull ups, use band if necessary
3rd: :45 plank
+
AMRAP in 15:00
3-6-9-12-18…
Toes to bar
Ground to overhead, 65/95
40 double unders/80 single unders after each set
+
2-3 rounds not for time:
15/side banded tricep extensions
10/side quadruped hip extensions
CrossFit
Warm up: 2 rounds - 10 m Samson stretch, 10 m walking lunges, 20 m high knees; Mobility
+
Every 2:00 for 5 sets:
2-3 back squats, 20x1 tempo
+
4 rounds for time:
15 alternating 1-arm DB snatch
15 box jumps
15 1-arm DB hang clean and jerk
15 row calories
+
Not for time:
200m heavy farmers carry
CrossFit
Warm up: 2 rounds - :30 plate halos, :30 squat hold with plate, :30 shoulder taps; Mobility
+
Every :90 for 12:00
1st: 5 clean-grip deadlifts, 31x1 tempo
2nd: :15/side plank
+
3 rounds for time:
400 meter run
21 dumbbell squats
15 burpees over dumbbells
+
2-3 sets not for time:
12-14 alternating bicep curls
10 V-ups
CrossFit
Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep extensions; Mobility
+
Every :60 for 10:00
1st: 1 hang power snatch + 1 overhead squat
2nd: :30 plank w/hands on barbell
+
For time:
50 sit ups
40 calorie row, bike, or ski
30 pull ups
40 calorie row, bike, or ski
50 sit ups
+
2-3 sets not for time:
:30 flutter kicks
6/side 1-arm dumbbell external rotation, 30x0
Monday 9/17 Bootcamp
Warm up: 2 rounds – 10 jumping squats, 10 m spider man stretch, 10 m inch worms, 10 pass banded pass throughs; Mobility
+
6-minute EMOM, increasing weight each minute if possible:
1st: 10 dumbbell thrusters
2nd: 8 dumbbell thrusters
3rd: 6 dumbbell thrusters
4th: 4 dumbbell thrusters
5th: 2 dumbbell thrusters
6th: 1 dumbbell thruster
+
20 minute AMRAP:
200 meter run
16 reverse lunges with dumbbells
200 meter run
16 overhead reverse lunges with dumbbells
200 meter run
16 weighted sit ups
+
3 rounds:
15 banded pull aparts
12 GHD hip extensions
9 ring rows
Tuesday 9/18 Bootcamp:
Warm up: 2 rounds - 10 push ups, :15 side plank/side, 200 meter row; Mobility
+
9 minute EMOM:
1st: :45 jumping jacks, weight optional
2nd: 45 burpees to plate
3rd: :45 plank jacks
+
15 minute AMRAP:
3-6-9-12-18…
Knees to elbows
Dumbbell clean and jerk
+
3 rounds:
21 overhead tricep extensions
15 cal bike, moderate pace
9 bent over rows
Wednesday 9/19 Bootcamp:
Warm up: 2 rounds - 10 m Samson stretch, 10 m walking lunges, 20 m high knees; Mobility
+
For 10:00
800 meter row
12 air squats
600 meter ski
12 air squats
+
3 rounds for time:
30 dumbbell snatches
30 weighted step ups
30 spider planks
+
Not for time:
200 m overhead plate carry
100 mountain climbers
Thursday 9/20 Bootcamp
Warm up: 2 rounds - :30 plate halos, :30 squat hold with plate, :30 shoulder taps; Mobility
+
12-Minute EMOM:
1st: :30 jump rope
2nd: :30 plate to overhead
3rd: :30 overhead lunges with plate
+
3 rounds for time:
400 meter run
21 dumbbell squat cleans
15 burpees over dumbbells
+
Not for time:
100 toe touches (ab exercise)
100 alternating dumbbell bicep curls
Friday 9/21 Bootcamp:
Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep extensions; Mobility
+
For 10:00:
21 hollow rocks
15 kettlebell deadlifts
12 kettlebell plank pull throughs
+
For time:
50 dumbbell snatches
40 calorie row, bike, or ski
30 weighted sit ups
40 calorie row, bike, or ski
50 dumbbell snatches
+
3 rounds not for time:
10 dumbbell forward raises
:30 flutter kicks
10 dumbbell lateral raises
:30 flutter kicks
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