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
