FLEX and S&C 10/8
Monday Oct. 8 – Bootcamp
Warm up: T spine stretch 10, Banded Overhead squat 15, 200 m run x2
+
8 minute EMOM:
1 st : 14 alternating dumbbell snatches
2 nd : 12 OH walking lunges with dumbbells
+
2 rounds (20 minute time cap):
30 Overhead squats with pvc pipe or band
30 pull ups or ring rows
30 cal row
+
3 rounds, not for time:
10 knees to elbow
12 plank ups
14 shoulder taps
Tuesday Oct 9 – Bootcamp
Warm up: 20 m bear crawl, 20 m crabwalk, :30 wall sit x2
+
For 12 mins:
:60 dumbell cleans
:60 squats with dumbbells
:60 push press with dumbbells
:60 rest
+
16 min AMRAP:
200 m run or row
10 box jumps or step ups
10 pull ups or ring rows
10 wall balls
10 Romanian deadlifts with dumbbells
+
3 rounds, not for time:
:60 plank
:60 weighted sit ups
Wednesday Oct. 10 – Bootcamp
Warm up: Hand release push up 10 (5 seconds to ground), 10 jump squats, 10
calorie row/bike/ski (as fast as possible) x2
+
12 minute EMOM:
1: 12 OH press sitting on the floor
2: :30 jump rope
3: :30 max effort row, bike, or ski
+
15 minute EMOM:
1: 9 dumbbell clean and jerk
2: 12 weighted step ups (6 per leg)
3: 15 goblet squats
+
Not for time:
Accumulate a total of 100 mountain climbers
Thursday Oct. 11 – Crossfit
Warm up: 5 pull ups, 10 push up, 15 air squats x3
+
12 minute EMOM:
1: 3 deadlifts (add weight each round till heavy)
2: 5 strict overhead press (add weight each round till heavy)
+
6 rounds for time (20 min timecap)
30 plate to overhead
20 air squats
10 push ups
+
3 rounds not for time
:30 plank
:15 side plank each side
:30 glute bridge hold
Friday Oct. 12 – Bootcamp
Warm up: 10 elevator planks, 20 m lunges, Banded tricep stretch (just like the
banded tricep press but let the band pull arm back and keep arm near head don’t let
flare out) x2
+
For 10 minutes:
10 burpees
15 calorie row
20 weighted sit ups
+
4 rounds for time:
8 dumbbell cleans
8 dumbbell squats
400 m run
+
Not for time:
30 reverse crunches
40 toe touches
50 glute bridges
Monday Oct. 8 – Crossfit
Warm up: T spine stretch 10, Banded Overhead squat 15, 200 m run x2
+
8 minute EMOM (complete complex every minute):
1 power snatch
1 Overhead Squat
2 burpees
+
2 rounds (20 minute time cap)
30 Overhead squats
30 pull ups
30 cal row
+
3 rounds
:30 hollow hold with med ball between feet
15 toe touches
Tuesday Oct 9 – Crossfit
Warm up: 20 m bear crawl, 20 m crabwalk, :30 wall sit x2
+
Every 1:30 for 12 mins:
1 power clean
2 front squats
1 split jerk or push jerk
6 push ups
+
16 min AMRAP:
200 m run
10 box jumps
10 pull ups
10 wall balls
10 kb swings
+
Accumulate 2 minutes of a plank feet on swiss ball
Wednesday Oct. 10 – Crossfit
Warm up: Hand release push up 10 (5 seconds to ground), 10 jump squats, 10
calorie row/bike/ski (as fast as possible) x2
+
12 minute EMOM:
1: 12 OH press sitting on the floor
2: :30 double unders
3: :30 shuttle run
+
15 minute EMOM:
1: 5 clean and jerk
2: 10 box jumps
3: 15 kb swings
+
3 rounds not for time
40m plate pinch carry
:30 L sit
Thursday Oct. 11 – Bootcamp
Warm up: 5 pull ups, 10 push up, 15 air squats x3
+
12 minute EMOM:
1: 10 kettlebell deadlifts
2: 10 push press with kettlebells
3: 20 plank pull throughs
+
6 rounds for time (20 min timecap):
30 plate to overhead
20 air squats
10 push ups
+
3 rounds not for time
:30 plank
:15 side plank each side
:30 glute bridge hold
Friday Oct. 12 – Crossfit
Warm up: 10 elevator planks, 20 m lunges, Banded tricep stretch (just like the
banded tricep press but let the band pull arm back and keep arm near head don’t let
flare out) x2
+
10 minutes to build to heavy clean
+
4 rounds for time:
8 power cleans
8 front squat
400 m run
+
200 m plate pinch carry
FLEX and S&C 10/1
Monday Oct 1 – Bootcamp
Warm up: 200 m run, 20 m duck walk, 10 T Spine stretch x2
+
10 minute EMOM:
1: :45 bike or ski
2: 12-15 weighted sit ups
+
12 min AMRAP:
10 box jumps or weighted step ups
10 burpees
200 m run or row
+
3 rounds not for time
:30 hollow hold
15 v ups
10 toe touches
Tuesday Oct 2 – Bootcamp
Warm up: 5 inchworms with push up, :30 ring row hold, 10 squats with :03 second
pause at the bottom x2
+
For 10:00:
15 calorie row, bike, or ski
12 single leg deadlift
9 push ups
+
5 rounds for time
15 deadlifts with kettlebell dumbbells
10 dumbbell cleans
5 dumbbell push press
200 m run
+
2 rounds, not for time:
100 meter overhead plate carry
50 mountain climbers
Wednesday Oct 3 - Bootcamp
Warm up: 20 m Frankenstein, high knees, butt kicks, 5 push ups
+
For 8:00:
30 air squats
20 plank rotations (10/side)
10 bent over rows
+
4 rounds for time
20 dumbbell thrusters
250 m row
30 OH plate lunges
+
2 rounds not for time
40 shoulder taps
30 plank jacks
20 reverse crunches
Thursday Oct 4 – Bootcamp
Warm up: 20 m crab walk, :30 plank, 15 squat jumps
+
12 min EMOM:
1 st : :30 jumping squats
2 nd : 100 meter sprint
3 rd : :30 ground to overhead with plate
+
Emom :45 on :15 rest
1: Box jumps or step ups
2: Push ups
3: Double unders or jump rope
4: goblet squats
+
2 rounds not for time
20 knees to elbow
:30 plank
:30 hollow hold
Friday Oct 5 – Crossfit and Bootcamp
Warm up: :30 1 leg balance each leg, 20 band pull aparts, 10 banded overhead
squats
+
Partner AMRAP: 15 minutes (each person completes the movement then move to
the next)
40 m farmer carry
30 plate hops
20 pull ups
10 burpees
+
20 min AMRAP with partner (one person working at a time)
50 air squats
50 pull up
50 kb swings
+
Not for time:
accumulate 2 mins of plank on swiss ball
Monday Oct 1
Warm up: 200 m run, 20 m duck walk, 10 T Spine stretch x2
+
10 minute emom
1: 7 OH press
2: :30 superman hold
+
12 min amrap
10 box jumps
10 burpees
200 m run
+
3 rounds not for time
:30 hollow hold
15 v ups
10 toe touches
Tuesday Oct 2
Warm up: 5 inchworms with push up, :30 ring row hold, 10 squats with :03 second pause at the bottom x2
+
10 Minutes to build to a heavy deadlift
+
5 rounds for time
15 deadlift 95/65
10 cleans
5 push press
200 m run
+
2 rounds not for time
15 ghd hip extensions
15 ghd sit ups
Wednesday oct 3
Warm up: 20 m Frankenstien, high knees, butt kicks, 5 push ups
+
Every 2 minutes
8 back squats
8 strict pull ups
+
4 rounds for time
20 thrusters 95/65
250 m row
30 oh plate lunges
+
3 rounds not for time
:30 glute bridge on swiss ball
10 plank ups
Thursday oct 4
Warm up: 20 m crab walk, :30 plank, 15 squat jumps
+
12 min emom (complete complex every minute)
1 Deadlift
1 power clean
1 front squat
1 jerk
+
Emom :45 on :15 rest
1: box jumps
2: push ups
3: double unders or jump rope
4: kb swings
+
2 rounds not for time
20 ttb
:30 plank
:30 hollow hold
FLEX / S&C 9/24
CrossFit
Warm up: 2 rounds – 10 side kicks/side, 10 m spider man stretch, 10 pass banded
pass throughs; Mobility
+
Every :90 for 12:00:
1st: 1 squat clean + 2 hang squat cleans + 1 STO
2nd: :30 hanging knee raise
+
12 minute AMRAP:
100 meter run
12 toes to bar
50 double unders or 100 single unders
12 toes to bar
+
2-3 rounds not for time:
15 banded curls
10 weighted hip extensions
CrossFit
Warm up: 2 rounds - 10 push ups, :15 side plank/side, 10 air squats; Mobility
+
15 minutes:
1st: 30 1-arm dumbbell overhead walking lunges, switch arms as needed
2
nd
: 5-6 banded pendlay rows
3
rd
: :30 hollow hold, weighted if possible
+
15 minute EMOM:
1
st
: :30 burpees w/2-hand touch to 6" target
2
nd
: 6-7/side 1-arm dumbbell push press
3
rd
: 40m tough farmers carry
+
2 rounds @80%:
500 m row
400 m sk
or .5 mile bike
CrossFit
Warm up: 2 rounds - 10 m Samson stretch, 20 shoulder taps, 20 m high knees;
Mobility
+
Every :90 for 12:00
1st: 4 back squats, 20x1 tempo
2nd: 1-2 rope climbs or :30 chin over bar hold
+
3 rounds for time:
10 power cleans, 65/95
200m run
10 shoulder to overhead, 65/95
200m row
+
2-3 sets not for time:
16 Russian twists w/wall ball
10 shoulder taps
CrossFit
Warm up: 2 rounds – 20 banded pull aparts, 20 reverse lunges, 10 m inch worms;
Mobility
+
For 12:00:
1st: 4 clean-grip deadlifts, 30x1 tempo
2nd: :30 handstand hold
3rd: :30 weighted plank
+
3 rounds for total reps:
:60 double unders
:60 power snatches, 55/75
:60 front squats, 55/75
:60 rest
+
2-3 sets not for time:
:30 leg raises
14-16 alternating bicep curls
CrossFit
Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep
extensions; Mobility
+
Every 2:00 for 10:00
1 power snatch + 2 overhead squats
5-6 strict pull ups
+
For time:
1-2-3-4-5-6-7-8-9-10
Thrusters, 65-95
Burpees over the bar
+
2-3 sets not for time:
:30 plank march
10-15 light banded pull downs
Monday 9/24 Bootcamp
Warm up: 2 rounds – 10 side kicks/side, 10 m spider man stretch, 10 pass banded
pass throughs; Mobility
+
For 12:00:
10 dumbbell thrusters
20 hanging leg raises
30 calorie row, bike, or ski
+
12 minute AMRAP:
100 meter sprint
75 jump rope
50 weighted sit ups
+
3 rounds not for time:
10 ring rows
10 hip extensions
10 plank rotations/side
Tuesday 9/25 Bootcamp:
Warm up: 2 rounds - 10 push ups, :15 side plank/side, 10 air squats; Mobility
+
15 minute EMOM:
1
st
::30 overhead walking lunges (w/dumbbells or kettlebells)
2
nd
: :30 bent over rows
3
rd
: :20- :30 squat hold
+
15 minute EMOM:
1
st
: 10 burpees or frog jumps
2
nd
: 15 push press with dumbbells or kettlebells
3
rd
: 20 plank pull throughs
+
2 rounds:
500 m row
400 m ski
Wednesday 9/26 Bootcamp:
Warm up: 2 rounds - 10 m Samson stretch, 20 shoulder taps, 20 m high knees;
Mobility
+
For 12:00
20 knees to elbows
400 meter run
20 push ups
400 meter run
+
3 rounds for time:
20 dumbbell clean and jerks
20 calorie bike
+
Not for time:
30 Russian twists with wall ball
100 m walk with wall ball
20 Russian twists
100 m walk
10 Russian twists
100 m walk
Thursday 9/27 Bootcamp
Warm up: 2 rounds – 20 banded pull aparts, 20 reverse lunges, 10 m inch worms;
Mobility
+
For 12:00:
10 kb deadlift
10 burpees
10 goblet squats
+
3 rounds for time:
:60 jump rope
:60 dumbbell snatches
:60 air squats
:60 rest
+
Not for time:
50 reverse crunches
50 alternating dumbbell bicep curls, heavier than last week
Friday 9/28 Bootcamp:
Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep
extensions; Mobility
+
For 10:00 (continue counting up by 10’s):
20 weighted step ups (15/leg)
10 elevator planks
30 weighted step ups
10 elevator planks
40 weighted steps ups....
+
For time:
1-2-3-4-5-6-7-8-9-10
Dumbbell squats
Burpees
+
3 rounds not for time:
40 meter sandbag carry
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