FLEX/S&C 10/22
Monday Oct 22 – Bootcamp
Warm up: 10 T spine stretch, 10 PVC pass through, 20 m lunges x2
+
For 10 minutes:
200 m run
5 push press
200 m run
10 push press
200 m run
15 push press count up by 5 each round)
+
For time:
50 air squats (get low get low get low)
50 weighted step ups (25 per side)
50 weighted sit ups
+
3 rounds not for time:
20 spider plank
30 mountain climbers
40 banded glute bridges
Tuesday Oct 23 – Bootcamp
Warm up: 200 m row, 10 squats, 5 burpees x3
+
12 minute EMOM:
1: 10 sumo deadlift high pull with KB (heavier than last week)
2: :30 hand release push ups
+
21-15-9
Calorie bike or ski
Pull ups or ring rows
Dumbbell squat cleans
+
2-3 rounds:
:60 plate hops
:40 plank
:30 hollow hold
Wednesday Oct. 24 – Bootcamp
Warm up: 20 m lunges with PVC overhead, 20 m high knees, 200 m run or row x2
+
10 minute AMRAP:
80 jump rope
20 push ups
10 overhead squats with band, PVC pipe, or dumbbells (only use DBs if you have
mastered a full squat with PVC pipe or band)
+
10 min EMOM:
1: 14 alternating dumbbell snatches
2: :30 bike/row/ski
+
10 min AMRAP:
20 sit ups
15 box jumps or step ups
10 dumbbell clean and press
5 burpees
Thursday Oct 25 – Bootcamp
Warm up: :60 bike/row/ski high effort, 10 jumping squats, 15 TRX row x2
+
12 minute EMOM:
1: 10 side planks with hip abduction (5/side)
2: 15 plank ups
3: 20 Russian twists
+
16 minute EMOM for reps:
1: :30 bike, row, or ski calories
2: :30 burpees
3: :30 reverse lunges (weight optional)
4: Rest
+
Not for time:
Accumulate a total of 100 leg raises
Monday Oct 22 – Crossfit
Warm up: 10 T spine stretch, 10 PVC pass through, 20 m lunges x2
+
10 minutes to build to heavy set of:
1 strict press + 2 push press
+
Karen:
150 wall balls for time
-Rest 3 minutes-
3 minute max calorie row
+
3-4 rounds not for time:
20 TRX knee to elbow
10 TRX pike
Tuesday Oct 23 – Crossfit
Warm up: 200 m row, 10 squats, 5 burpees x3
+
12 minute EMOM:
1: 10 sumo deadlift high pull w/ barbell
2: :30 max effort ski
+
21-15-9
Calorie bike
Pull ups
Power clean #95/#65
+
Accumulate 1 minute plank with hands on ball
and 1 minute plank with feet on ball
Wednesday Oct. 24 – Crossfit
Warm up: 20 m lunges with PVC overhead, 20 m high knees, 200 m run or row x2
+
10 minute AMRAP:
40 double unders
20 push ups
10 overhead squats #45/#35
+
10 min EMOM:
1: 7 power snatches
2: :30 bike/row/ski
+
10 min AMRAP:
20 sit ups
15 box jumps
10 clean and jerk #95/#65
5 burpees
Thursday Oct 25 – Crossfit
Warm up: :60 bike/row/ski high effort, 10 jumping squats, 15 TRX row x2
+
12 minute EMOM:
1 squat clean + 1 touch and go clean + 1 push or split jerk
+
16 minute EMOM for reps:
1: :30 bike calories
2: :30 burpees
3: :30 KB swings
4: Rest
+
2-3 rounds not for time
5 dragon flags
15 GHD sit ups
Friday Oct 26 – Crossfit and Bootcamp
Warm up: 20 m bear crawl, 20 m crab walk or :40 hold in crab walk stance, 15
squats to a medicine ball
+
Deadlift technique demo
+
10-20-10
Deadlift (use Kb or light weight if new to this movement)
Box jumps or step ups
Push up
+
3 rounds
10 v ups
:30 hollow hold
Flex and S&C 10/15
Monday Oct. 15 – Bootcamp
Warm up: 20 m Frankenstein, 20 m butt kicks, 20 m high knees, run 200m x2
+
Every 1:30 for 12 mins:
First: :60 weighted sit ups, :30 rest
Second: :60 overhead lunges with plate overhead , :30 rest
+
15 minute AMRAP:
5 pull ups or ring rows
10 push ups
15 air squats
1 calorie for every round completed (round 1= 1 calorie bike, ski, row, round 10= 10 calories bike, ski, row)
+
3 rounds, not for time:
15 hip abduction, laying on side (per side)
12 single leg glute bridges/side
9 plank ups
Tuesday Oct. 16 – Bootcamp
Warm up: 10 pvc pass through, 10 kang squat, :30 banded tricep stretch
+
12 minute EMOM:
5 dumbbell cleans, 5 dumbbell squat cleans
+
10-1
Thrusters
Burpees
Calories on bike, ski, row
+
3 rounds, not for time:
:30 plank, :30 mountain climbers (no rest)
:30 rest
Wednesday Oct 17 – Crossfit
Warm up: row/run 200 m, 50 jumping jacks, 20 band pull aparts
+
10 minute EMOM:
1: :40 max effort bike
2: :40 dumbbell snatches
+
16 minute AMRAP:
20 OH plate lunges
10 plate to overhead
5 push ups
200 m run
+
Not for time:
10 sit ups
:20 hollow hold
x5 (no rest between hollow hold and sit up)
Thursday Oct 18 – Bootcamp
Warm up: 5 pull up or ring row, 10 push up, 15 squats x4
For 16:00:
:60 row, max effort
:60 alternating bicep curls
:60 ski, max effort
:60 rest
+
15 minute EMOM (count reps):
1: :40 burpees
2: :40 ring rows
3: :40 sumo deadlift high pull with kb
+
Not for time:
Accumulate 2 minutes of leg lift with flutter kick
Monday Oct. 15 – Crossfit
Warm up: 20 m Frankenstein, 20 m butt kicks, 20 m high knees, run 200m x2
+
Every 1:30 for 12 mins:
4 back squats &
4 box jumps
+
15 minute AMRAP:
5 pull ups
10 push ups
15 air squats
1 calorie for every round completed (round 1= 1 calorie bike, ski, row, round 10= 10 calories bike, ski, row)
+
Not for time:
accumulate 2 minute plank on swiss ball
Tuesday Oct. 16 - Crossfit
Warm up: 10 pvc pass through, 10 kang squat, :30 banded tricep stretch
+
12 minute EMOM:
1 power clean & 2 thrusters
+
10-1
Thrusters
Burpees
Calories on bike, ski, row
+
Not for time
:30 L hang
:30 plank
x3
Wednesday Oct 17 – Crossfit
Warm up: row/run 200 m, 50 jumping jacks, 20 band pull aparts
+
10 minute EMOM:
1: 5 front squats
2: 5 OH press
+
16 minute AMRAP:
20 OH plate lunges
10 plate to overhead
5 push ups
200 m run
+
Not for time:
10 sit ups
:20 hollow hold
x5 (no rest between hollow hold and sit up)
Thursday Oct 18 – Crossfit
Warm up: 5 pull up or ring row, 10 push up, 15 squats x4
15 minute EMOM:
1: 5 deadlift
3: 7 burpees
+
15 minute EMOM (count reps):
1: :40 kb swings
2: :40 pull ups
3: :40 sumo deadlift high pull with kb
+
Not for time:
Accumulate 2 minutes of leg lift with flutter kick
Friday Oct 19 – Crossfit and Bootcamp
Warm up: Pvc pass thru 10, banded tricep stretch :30, pvc around the world 10
X 2
+
Hang power clean demo with pvc
+
Workout:
7 cleans
200 m run
7 press
200 m run
7 burpees
x4
+
Not for time:
20 hollow rocks, 15 toe touches, 10 reverse crunches x3-4
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