FLEX and S&C 12/3
George H. W. Bush - 41st President of the United States, 43rd VP, 11th Director of CIA, 2nd Chief of the U.S. Liaison Office to the People's Republic of China, 10th United States Ambassador to the United Nations, Member of the U.S. House of Representatives
from Texas's 7th district, Lieutenant United States Navy WWII
CF
Warm up: 2 rounds - 200 m row, bike, or ski, 10 squats with :03 pause at bottom, 10 push ups; Mobility (coach led)
+
12 minute EMOM:
1: 8 R leg reverse split squats from rack, bar on back
2: 8 L leg reverse split squats
3: 5-6/side 1-arm DB Z press
+
For time (20 minute time cap):
50 calorie row
5 burpees
50 goblet squats
5 burpees
50 weighted sit ups
5 burpees
+
2 rounds not for time:
:30 hollow hold
:30 superman hold
:30 glute bridge hold
CF
Warm up: 2 rounds – 10 m Samson stretch, 10 m walking lunges, :30 plank; Mobility (coach led)
+
For 12:00 (try to match calories each time):
:60 bike cal
:60 row cal
:60 ski cal
:60 rest
+
For time:
10-1
Ground to overhead, 65/95
Burpees over the bar
Pull ups
+
Not for time:
75 toe touches
75 mountain climbers
CF
Warm up: 2 rounds - 8 side plank rotations per side, 10 m death march, :30 jacks; Mobility (coach led)
+
12:00 minute EMOM:
1st: 5 front squats from the floor (can squat clean first rep)
2nd: :30 weighted plank
+
15 minute AMRAP:
9 power cleans, 65/95
12 dumbbell front rack lunges
15 hand release push ups or handstand push ups, or 4 wall walks
+
3 rounds not for time:
10 bicep curls
10 overhead tricep extensions
10 v-ups
CF
Warm up: 2 rounds - :20 bar hang, :20 squat hold, :20 bottom of push up hold; :30 overhead plate hold; Mobility (coach led)
+
Every :60 for 10:00
1st: 6 overhead squats, light, or use band
2nd: 6-8 bent over DB rows
+
For time:
27-21-15-9
Dumbbell thrusters
Kettlebell swings
Bike or ski calories
+
3 rounds not for time:
:30 sandbag hold
10 GHD hip extensions
:30 flutter kicks
CF
Warm up: 2 rounds – 20 banded pull aparts, 20 sit ups, 10 banded good mornings, 10 inch worms; Mobility (coach led)
+
Every :60 for 12:00
1st: 8 touch and go deadlifts, moderate with perfect form
2nd: :15/side 1-leg glute bridge hold
3rd: :30 strict pull ups, use band if necessary
+
For time, with a partner (split up as desired, 1 person working at a time):
100 calorie bike
100 wall balls
100 knees to elbow or toes to bar
+
Not for time:
Accumulate a total 3:00 plank
Monday, December 3rd – Bootcamp
Warm up: 2 rounds - 200 m row, bike, or ski, 10 squats with :03 pause at bottom, 10 push ups; Mobility (coach led)
+
12 minute EMOM:
1: 12 Pistol squats to box or bench (6 per leg)
2: 12 dips off box or bench
3: 16 weighted step ups (8 per side)
+
For time (20 minute time cap):
50 calorie row
5 burpees
50 goblet squats
5 burpees
50 weighted sit ups
5 burpees
+
2 rounds not for time:
:30 hollow hold
:30 superman hold
:30 glute bridge hold
Tuesday, December 4th – Bootcamp
Warm up: 2 rounds – 10 m Samson stretch, 10 m walking lunges, :30 plank; Mobility (coach led)
+
For 12:00 (try to match calories each time):
:60 bike cal
:60 row cal
:60 ski cal
:60 rest
+
For time:
10-1
Dumbbell clean and press
Burpees to plate
Plank ups
+
Not for time:
75 toe touches
75 mountain climbers
Wednesday, December 5th – Bootcamp
Warm up: 2 rounds - 8 side plank rotations per side, 10 m death march, :30 jacks; Mobility (coach led)
+
12:00 minute EMOM:
:40 alternating dumbbell snatches
:40 plank march
+
15 minute AMRAP:
9 dumbbell cleans
12 dumbbell front rack lunges
15 hand release push ups
+
3 rounds not for time:
10 bicep curls
10 overhead tricep extensions
10 v-ups
Thursday, December 6th – Bootcamp
Warm up: 2 rounds - :20 bar hang, :20 squat hold, :20 bottom of push up hold; :30 overhead plate hold; Mobility (coach led)
+
10 m EMOM:
8 Overhead squats with pvc pipe or band (if mastered, move on to light dumbbells); squat to box if necessary
+
For time:
27-21-15-9
Dumbbell thrusters
Kettlebell swings
Bike or ski calories
+
3 rounds not for time:
:30 sandbag hold
10 GHD hip extensions
:30 flutter kicks
Friday, December 7th – Bootcamp
Warm up: 2 rounds – 20 banded pull aparts, 20 sit ups, 10 banded good mornings, 10 inch worms; Mobility (coach led)
+
For 12:00:
15 kb deadlifts
12 glute bridge dumbbell press
9 ring rows
+
For time, with a partner (split up as desired, 1 person working at a time):
100 calorie bike
100 wall balls
100 knees to elbow or toes to bar
+
Not for time:
Accumulate a total 3:00 plank
FLEX and S&C 11/25/18
S&C
FLEX
Monday November 26
10:00 warm up
row/bike/ski @easy pace
2 rounds of [ 6/side 1-arm dumbbell thrusters + 10 alternating weighted side lunges + :30 plank + :30 mountain climbers]
+
Every :60 for 10:00
1st: 4 ¼ front squats, moderate
2nd: 6-8 dumbbell Z-press, 20x1 tempo
+
For time (15:00 cap)
10 squat cleans, 65/95
20 lateral burpees over the bar
30 sit ups
40 row calories
30 sit ups
20 lateral burpees over the bar
10 squat cleans
+
2-3 sets not for time:
:30 weighted sorenson hold
20m/side uneven carry (1-arm DB overhead, 1-arm farmers, KB must be heavier)
Tuesday November 27
10:00 warm up
row/bike/ski@easy pace
2 rounds of [5/side 1-arm dumbbell hang clean and jerks + 20m bear crawl w/high hips + 20m soldier kick + :10-:20 hang from bar]
+
A. 10:00 to build to heavy clean and jerk, or use time to work on light technique work
+
AMRAP in 7:00
21 kettlebell swings
15 box jumps
12 pull ups
+
3:00 rest
+
AMRAP in 7:00
21 kettlebell deadlifts
15 row/bike/ski calories
12 toes to bar
+
Not for time:
Accumulate 60 hollow rocks
Wednesday November 28
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20m walking lunges + 10m dumbbell death march + 5/side 1-arm ring rows]
+
Every :60 for 12:00
1st: 5-6 R leg DB rear foot elevated split squats (go heavier than last week)
2nd: 5-6 L leg DB rear foot elevated split squats
3rd: :30 elevator plank
+
Every 2:00 for 7 sets:
8 dumbbell front squats, tough
8 burpees
Cut down reps as needed to ensure some rest before next set if necessary
+
2-3 sets not for time:
10 V-ups w/wall ball
15 unweighted hip extensions
Thursday November 29
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded around the worlds + 10 banded good mornings]
+
Every :60 for 12:00
1st: :30 jump rope (double unders if proficient)
2nd: 6/side 1-arm dumbbell hang clean and jerks
3rd: :30 weighted sit ups w/dumbbell
+
AMRAP in 9:00
6 strict pull ups, use band if necessary
12 dumbbell push press
6 strict pull ups
12 bike calories
+
3 sets not for time:
10/side plank rotations
10 T-spine stretch
Friday November 30
10:00 warm up
Row/bike/ski @easy pace
2 rounds of [ 10 goblet squats + :30 plank march + 10m crab walk + 10m broad jumps]
+
Every 2:00 for 5 sets:
5 back squats, moderate
:15/side star plank
+
3 rounds for time:
3 wall walks or 12 hand-release push ups
20 alternating goblet reverse lunges, tough
600m row
+
2-3 sets not for time:
40m heavy farmers carry
:30 flutter kicks
:30 superman
Monday November 26
10:00 warm up
row/bike/ski @easy pace
2 rounds of [ 6/side 1-arm dumbbell thrusters + 10 alternating
weighted side lunges + :30 plank + :30 mountain climbers]
+
every :60 for 10:00
1: :30 air squats below parallel
2: 6-8 Z press
+
For time (15:00 cap)
10 squat cleans, 65/95
20 lateral burpees over the bar
30 sit ups
40 row calories
30 sit ups
20 lateral burpees over the bar
10 squat cleans
+
2-3 sets not for time
20 m/side uneven carry
15 supermans with :03 hold at the top
Tuesday November 27
10:00 warm up
row/bike/ski@easy pace
2 rounds of [5/side 1-arm dumbbell hang clean and jerks + 20m bear
crawl w/high hips + 20m soldier kick + :10-:20 hang from bar]
+
10 min time cap
10 burpees
20 cal row
30 db snatches
40 cal bike
50 db hang cleans
+
AMRAP in 7:00
21 kettlebell swings
15 box jumps
12 pull ups
+
3:00 rest
+
AMRAP in 7:00
21 kettlebell deadlifts
15 row/bike/ski calories
12 toes to bar
+
2 rounds
20 trx knee to elbow
10 m leg drag with feet on blue sliders
Wednesday November 28
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20m walking lunges + 10m dumbbell death march + 5/side
1-arm ring rows]
+
Every :60 for 12:00
1: :30 split squats R leg in front
2: :30 split squats L leg in front
3: :30 elevator planks
4: rest
+
Every 2:00 for 7 sets:
8 dumbbell front squats, tough
8 burpees
Cut down reps as needed to ensure some rest before next set if
necessary
+
2-3 sets not for time:
10 V-ups w/wall ball
15 unweighted hip extensions
Thursday November 29
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded
around the worlds + 10 banded good mornings]
+
Every :60 for 12:00
1st: :30 jump rope (double unders if proficient)
2nd: 6/side 1-arm dumbbell hang clean and jerks
3rd: :30 weighted sit ups w/dumbbell
+
AMRAP in 9:00
6 strict pull ups, use band if necessary
12 dumbbell push press
6 strict pull ups
12 bike calories
+
3 sets not for time:
10/side plank rotations
10 T-spine stretch
Friday November 30
10:00 warm up
Row/bike/ski @easy pace
2 rounds of [ 10 goblet squats + :30 plank march + 10m crab walk + 10m
broad jumps]
+
10 minutes to find heaviest goblet squat with kb or db
+
3 rounds for time:
3 wall walks or 12 hand-release push ups
20 alternating goblet reverse lunges, tough
600m row
+
2-3 sets not for time:
40m heavy farmers carry
:30 flutter kicks
:30 superman
FLEX and S&C Thanksgiving Week
Monday November 19
10:00 warm up
row/ski/bike@easy pace
2 rounds of [ 7 goblet squats @22x1 tempo + :30 mountain climbers +
20m lunge w/reach]
+
Every :60 for 10:00
1: :30 goblet 1 ¼ squats
2: :30 db renegade row
+
AMRAP in 12:00
500m row
8 burpee box jump overs
16 dumbbell squats
+
3 sets
20 glute bridges
15 leg lifts
10 external rotation per arm
Tuesday November 20
10:00 warm up
row/ski/bike@easy pace
2 rounds of [ :30/side banded hamstring stretch + 10-15 light kettlebell
swings + 10/side plank rotations]
+
For 15:00
1: 12 db hang clean and jerk
2: 8 pull up or ring row
3: :30 plank
+
For time:
40 row calories
30 alternating dumbbell snatches
20 pull ups
30 dumbbell hang clean and jerks, must switch arms every 5 reps
40 bike or ski calories
+
2-3 sets not for time:
40m plate pinch carry
10 windshield wipers w/empty bar
Wednesday November 21
10:00 warm up
row/ski/bike@easy pace
2 rounds of [ 10/side 1-leg glute bridges + :30 jumping jacks + 10 air
squats]
+
every :60 for 12 mins
1: :30 alternating split stance jumps
2: :30 jump rope
3: :30 hand release push ups
+
4 rounds for time:
15 wall balls
15 kettlebell swings
15 burpees
+
2-3 sets not for time:
:15/side star plank, weighted if possible
14 alternating dumbbell curl and press
Monday November 19
10:00 warm up
row/ski/bike@easy pace
2 rounds of [ 7 goblet squats @22x1 tempo + :30 mountain climbers + 20m lunge w/reach]
+
Every :60 for 10:00
1st: 5 1&/4 front squats, light/moderate
2nd: :30 dumbbell renegade rows
+
AMRAP in 12:00
500m row
8 burpee box jump overs
16 dumbbell squats
+
3 sets not for time:
15 weighted hip extensions
8/side dumbbell external rotations, 30x0
Tuesday November 20
10:00 warm up
row/ski/bike@easy pace
2 rounds of [ :30/side banded hamstring stretch + 10-15 light kettlebell swings + 10/side plank rotations]
+
For 15:00
1st: 1 power clean and split jerk, build each set so final rep is tough
2nd: 4-5 strict pull ups, use band if necessary
3rd: :30 hollow rocks
+
For time:
40 row calories
30 alternating dumbbell snatches
20 pull ups
30 dumbbell hang clean and jerks, must switch arms every 5 reps
40 bike or ski calories
+
2-3 sets not for time:
40m plate pinch carry
10 windshield wipers w/empty bar
Wednesday November 21
10:00 warm up
row/ski/bike@easy pace
2 rounds of [ 10/side 1-leg glute bridges + :30 jumping jacks + 10 air squats]
+
Every :60 for 12:00
1st: 6-8 R leg dumbbell reverse elevated split squat, 30x0 tempo
2nd: 6-8 L leg dumbbell reverse elevated split squat, 30x0 tempo
3rd: :30 plank
+
4 rounds for time:
15 wall balls
15 kettlebell swings
15 burpees
+
2-3 sets not for time:
:15/side star plank, weighted if possible
14 alternating dumbbell curl and press
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