FLEX and S&C
CF
Monday November 12
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ 10 goblet squats + :30 jumping jacks + 10m duck walk + 10m walk on toes]
+
Every :60 for 10:00
1st- 3 back squats, moderate
2nd- 5-6 bent over dumbbell rows, tough, 20x1 tempo
+
For time:
50 row calories
40 alternating reverse goblet lunges
30 sit ups
20 toes to bar
+
3 sets not for time:
:30 sorensen hold
40m uneven carry (1-arm DB overhead, 1-arm farmers)
Tuesday November 13
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20m penguin walk + 10-15 light banded good mornings + 10m broad jumps]
+
For 12:00
1st: 1 power clean + 1 hang power clean, build so last set is tough
2nd: :30 double under practice
3rd: :30 plank
+
6:00 for total reps:
2 rounds of 15 power cleans, 65/95 + 20 burpees
Max bike calories in the remaining time
3:00 rest
6:00 for total reps:
2 rounds of 15 DB shoulder to overhead + 20 box jumps
Max ski calories in the remaining time
+
2-3 sets not for time:
:15/side star plank
10-15 light banded pull downs
Wednesday November 14
10:00 warm up
row/bike/ski@easy pace
2 rounds of [10 weighted alternating side lunges + :30 plank + :30 jumping alternating lunges]
+
Every :90 for 4 sets:
1st: 6 alternating front rack lunges, moderate/tough
2nd: :30 strict toes to bar or strict knees to elbows
+
AMRAP in 10:00
60 double unders or 120 single unders
21 dumbbell squats
15 hand-release push ups
9 pull ups
+
2-3 sets not for time:
16-20 russian twists
:30 DB overhead hold
Thursday November 15
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ 5 inchworms w/push up + :20 hang from bar + 20m bear crawl + 20m straight leg kick]
+
Every :60 for 15:00
1st: :30 row/bike/ski@moderate effort
2nd: :30 devils press
3rd: :30 dumbbell step overs
+
AMRAP in 8:00
3 wall walks
12 deadlifts, no higher than 125/185
300m row
+
3 sets not for time:
:30 flutter kick
10 t-spine stretch
Friday November 16
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 air squats + 8/side 1-arm dumbbell row + 10 hand-release push ups]
+
Every 2:00 for 5 sets:
3 front squats, moderate
:15 hanging knee tuck
+
4 sets for total reps:
:60 DB manmakers
:60 strict pull ups, use band if necessary
:60 row/bike/ski calories
:60 rest
+
Not for time:
Accumulate 50 hollow rocks
FLEX
Monday November 12
10:00 warm up
row/bike/ski@ easy pace
2 rounds of [10 goblet squats + :30 jumping jacks + 10 m ducks
walk + 10 m walk on toes]
+
Every :60 for 10:00
1: 12 Jumping squtas
2: 8/side single arm bent over db row
+
For time
50 Caloire row
40 Alternating Reverse goblet lunges
30 sit ups
20 toes to bar
+
3 sets not for time
:30 superman
:30 L hang or L sit
Tuesday November 13
10:00 warm up
row/bike/ski@ easy pace
2 rounds of [20m penguin walk + 10-15 light banded good
mornings + 10m broad jumps]
+
EMOM for 12 minutes
1: 10 Db hang clean and jerk
2: :30 jump rope
2: :30 plank
+
6:00 for total reps:
2 rounds 15 db cleans+ 15 db squats + 20 burpees
Max bike calories in the remaining time
3:00 rest
6:00 for total reps:
2 rounds of 15 DB shoulder to overhead + 20 box jumps
Max ski calories in the remaining time
+
2-3 sets not for time
:15/ side plank
10-15 light banded pull downs
Wednesday November 14
10:00 warm up
row/bike/ski@easy pace
2 rounds of [10 weighted alternating side lunges + :30 plank +
:30 jumping alternating lunges]
+
Emom for 12 minutes
1: 6/side 1 arm overhead db lunges
2: :30 mountain climbers
+
AMRAP in 10:00
60 double unders or 120 single unders
21 dumbbell squats
15 hand-release push ups
9 pull ups
+
2-3 sets not for time
20 russian twist
:30 DB overhead hold
Thursday November 15
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ 5 inchworms w/push up + :20 hang from bar +
20m bear crawl + 20m straight leg kick]
+
Every :60 for 15:00
1st: :30 row/bike/ski@moderate effort
2nd: :30 devils press
3rd: :30 dumbbell step overs
+
AMRAP in 8:00
3 wall walks or 12 HRPU
12 kb deadlift
300m row
+
3 sets not for time:
:30 flutter kick
10 t-spine stretch
:30 toe touches
Friday November 16
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 air squats + 8/side 1-arm dumbbell row + 10
hand-release push ups]
+
10 min amrap
10 zombie squats with pvc pipe (arms straight out in front with
pvc across shoulders, squat and keep hands above pvc]
20 step up with db press ( db start at shoulder, step on box and
press db oh locking out at the top)
+
4 sets for total reps:
:60 DB manmakers
:60 strict pull ups, use band if necessary
:60 row/bike/ski calories
:60 rest
+
:20 hollow hold
10 reverse crunches
10 v ups
Flex and S&C 11/5
Monday November 5
10:00 warm up
row/run/bike @easy pace
2 rounds of [ :30 air squats + 10 hand-release push ups + 10-15 light banded good mornings]
+
Every :60 for 10:00
1st: 4 back squats, light/moderate
2nd: 6-8 bent over dumbbell rows, 20x1 tempo
+
AMRAP in 12:00
400m run
12 thrusters, up to 65/95
12 pull ups
+
2-3 sets not for time:
20 spider planks
10 light banded pull downs
20 plank march
Tuesday November 6
10:00 warm up
row/run/bike@easy pace
2 rounds [ :30 jumping jacks + 20m crab walk + 10 sit ups]
+
A. Power clean, 10x2 touch and go, begin a set every :60
+
Every :60 for 16:00
Minutes 1-4: 5/side 1-arm dumbbell hang clean and jerks
Minutes 5-8: 8-10 alternating dumbbell snatches
Minutes 9-12: 8 burpees over the dumbbell
Minutes 12-16: 12-15 weighted sit ups
+
2-3 sets not for time:
40m heavy farmers carry
:45 plank
Wednesday November 7
10:00 warm up
row/run/bike@easy pace
2 rounds [20m alternating lunges + 15 light band pull aparts + 8 T-spine stretch]
+
Every :90 for 12:00
1st: 8 alternating front rack lunges
2nd: :30 strict pull ups, use band if necessary
+
For time:
30-20-10
Back squats from the floor, 65/95
Hand-release push ups
+
3 rounds:
:30 hollow rocks
:30 rest
:30 elevator planks
:30 rest
Thursday November 8
10:00 warm up
row/run/bike@easy pace
2 rounds [10 banded around the worlds + 10m inchworm + 10m bear crawl + :30 mountain climbers]
+
Every :60 for 12:00
1st: :30 1-arm kettlebell swings
2nd: :30 toes to bar
3rd: :30 row/bike/ski at moderate effort
+
4 sets for total rounds, pick up where you left off
3:00 AMRAP
100 single unders
12 v-ups
8 devils press
:60 rest
+
3 sets not for time:
10 shoulder taps
:15/side plank
Friday November 9
10:00 warm up
row/run/bike@easy pace
2 rounds [ 10 jumping squats + 20m penguin walk + 20m high knees + 20m butt kicks]
+
Every 3:00 for 12:00
4 front squats, moderate
:30 hollow hold
+
3 rounds for time:
15 wall balls
400m row
15 box jump overs
+
2-3 sets not for time:
20m/side 1-arm DB overhead carry
15 toe touches
Monday November 5
10:00 warm up
row/run/bike @easy pace
2 rounds of [ :30 air squats + 10 hand-release push ups + 10-15 light
banded good mornings]
+
Amrap in 10
15 goblet squats
15 calorie bike/row/ski
15 bent over row W/ kb or db
+
Amrap in 12
400 m Run
12 Db Thrusters
12 pull ups or ring rows
+
2-3 rounds
:20 hollow hold
15 toe touches
10 v ups
Tuesday November 6
10:00 warm up
row/run/bike@easy pace
2 rounds [ :30 jumping jacks + 20m crab walk + 10 sit ups]
+
10 Min amrap
12 sumo kb high pull
24 kb swings
12 push ups
+
Every :60 for 16:00
Minutes 1-4: 5/side 1-arm dumbbell hang clean and jerks
Minutes 5-8: 8-10 alternating dumbbell snatches
Minutes 9-12: 8 burpees over the dumbbell
Minutes 12-16: 12-15 weighted sit ups
+
2 rounds
30 russian twist
:30 plank
Wednesday November 7
10:00 warm up
row/run/bike@easy pace
2 rounds [20m alternating lunges + 15 light band pull aparts + 8 T-spine
stretch]
+
Emom for 12
1: 12 goblet lunges
2: :30 burpees
+
For Time:
30-20-10
Box jumps (use a plate and jump rather than step ups!)
Push ups
+
3 rounds
:30 hollow hold
:30 rest
:30 elevator plank
:30 rest
Thursday November 8
10:00 warm up
row/run/bike@easy pace
2 rounds [10 banded around the worlds + 10m inchworm + 10m bear
crawl + :30 mountain climbers]
+
Every :60 for 12:00
1st: :30 1-arm kettlebell swings
2nd: :30 knees to elbow
3rd: :30 row/bike/ski at moderate effort
+
4 sets for total rounds, pick up where you left off
3:00 AMRAP
100 single unders
12 v-ups
8 devils press
:60 rest
+
3-4 rounds
:20 /side plank
10 v ups
Friday November 9
10:00 warm up
row/run/bike@easy pace
2 rounds [ 10 jumping squats + 20m penguin walk + 20m high knees +
20m butt kicks]
+
12 minute amrap
5 sit ups
10 push up
15 squats
+
3 rounds for time:
15 thrusters
400 m row
15 box jump overs
+
3 rounds
:30 one leg balance
:30 sit ups
:30 toe touches
Flex and S&C
Monday, October 29 – Bootcamp
Warm up: 5 inchworm with push up, 5 burpees, 20 m lunges
+
For 12 minutes:
200 m row
12 sit ups
300 m row
12 sit ups
400 m row
12 sit ups
Continue counting row meters up by 100
+
14 minute AMRAP:
200 m run
21 kb sumo deadlift high pull
15 kb goblet lunges
9 push ups
+
3-4 rounds:
:20 hollow hold
:20 superman hold
:20 rest
Tuesday, October 30 – Bootcamp
Warm up: 5 push ups, 10 calorie row/bike/ski, 15 squats
+
12 minute EMOM:
1: :30 squat to wall ball
2: 40 m overhead wall ball carry
+
Annie:
50-40-30-20-10
Double Unders (100-80-60-40-20 singles)
Sit ups
+
Accumlate :60 side plank/side
Accumulate 2 minutes of shoulder taps
Wednesday Oct 31 – Bootcamp
Warm up: 250 m row, 20 m bear crawl, 20 m crab walk
+
10:00 EMOM:
1 st : 15 Ground to overhead with plate
2 nd : 9 Burpees to plate
+
2 rounds for time:
1000 m row
30 box jumps or step ups
15 pull ups or ring rows
+
Accumulate 50 knees elbow
Accumulate 50/side quadruped hip extensions
Thursday Nov 1 – Bootcamp
Warm up: 20 m high knees, 20 band pull aparts, 10 shoulder blade retractions
hanging from bar
+
12 minute EMOM:
1: 8 dumbbell thrusters
2: 8 bent over rows or chest supported rows
+
27-21-15-9
Glute bridge, dumbbell press
Calorie row
+
2-3 rounds:
30 plank marches
20 spider planks
10 toe touches
Monday, October 29 - Crossfit
Warm up: 5 inchworm with push up, 5 burpees, 20 m lunges
+
12 minutes build to a heavy complex
1 deadlift + 1 clean + 1 jerk
+
14 minute AMRAP:
200 m run
21 kb swings
15 kb goblet lunges
9 push ups
+
3-4 rounds:
:30 L hang or L sit
10 toe to bar
Tuesday, October 30 – Crossfit
Warm up: 5 push ups, 10 calorie row/bike/ski, 15 squats
+
12 minute EMOM:
1: 3 Heavy back squat
2: 40 m heavy farmer carry
+
Annie:
50-40-30-20-10
Double Unders
Sit ups
+
Accumulate 2 minutes hand stand hold
Wednesday Oct 31 – Crossfit
Warm up: 250 m row, 20 m bear crawl, 20 m crab walk
+
10 minutes to build to heavy deadlift
+
2 rounds for time:
1000 m row
30 box jumps
15 pull ups
+
20 v up passes with med ball
(do v up but pass ball from feet to hands and from hands back to feet)
(feet to hands back to feet is one)
Thursday Nov 1 – Crossfit
Warm up: 20 m high knees, 20 band pull aparts, 10 shoulder blade retractions
hanging from bar
+
12 minute EMOM:
1: 5 thrusters #95 #65
2: 5 burpees
+
27-21-15-9
bench press
calorie row
+
60 windshield wipers with barbell
Friday Nov 2 – Crossfit and Bootcamp
Warm up: 20 double unders or 40 singles, 10 squats, 5 inchworms with push up
+
15 minute EMOM:
1: :30 kb swings
2: :30 bike/row/ ski
3: :30 box jumps or step ups
+
20 minute EMOM:
1: :30 burpees
2: :30 kb deadlifts
3: :30 pull ups or ring rows
4: :30 air squats
5: rest
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