Merry Christmas!
CF
Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)
+
For 10:00
1st: 12 alternating front rack lunges or 12 alternating pistol squats if proficient
2nd: :30 double under practice
+
“Fat Amy” for time (20 minute time cap):
50 air squats
10 burpees
40 sit ups
10 burpees
30 DB reverse lunges
10 burpees
20 kettlebell swings
10 burpees
10 meter bear crawl
10 burpees
20 kettlebell swings
10 burpees
30 DB reverse lunges
10 burpees
40 sit ups
10 burpees
50 air squats
+
Not for time:
Accumulate a total of 3:00 plank
Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)
+
15 minute EMOM:
1: 2 touch and go squat cleans + 2 front squats
2: :15/side plank
3: :40 row, bike, or ski @easy effort
+
12 minute EMOM:
1: :30 alternating dumbbell snatches
2: :30 strict pull ups
3: :30 hand-release push ups
+
9 minute EMOM:
1: :30 hollow hold
2: :30 arrested superman hold
3: :30 spider plank
CF
Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)
+
10:00 EMOM:
1st: clean and push jerk clusters, 1.1.1
2nd: :30 plank w/hands on barbell
+
Every 2:00 for 10 rounds:
200m run or 250m row
+
Every :90 for 10 rounds:
:20 plank
:20 jumping squats
:20 mountain climbers
CF
Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)
+
Almost the New Year!! Complete the following for time:
31 dumbbell push press
31 pull ups
31 alternating dumbbell snatches
31 sit ups
31 toes to bar or knee raises
31 push ups
31 box jumps or step ups
31 DB squats
31 double unders or 62 single unders
31 dumbbell thrusters
31 DB lunges
31 burpees
+
Not for time:
365 meter row
365 meter ski
Monday, December 24 – Bootcamp
Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)
+
For 10:00, continuously moving at moderate pace:
250 meter row
10 push ups
20 dumbbell snatches
+
“Fat Amy” for time (20 minute time cap):
50 air squats
10 burpees
40 sit ups
10 burpees
30 reverse lunges
10 burpees
20 kettlebell swings
10 burpees
10 meter bear crawl
10 burpees
20 kettlebell swings
10 burpees
30 reverse lunges
10 burpees
40 sit ups
10 burpees
50 air squats
+
Not for time:
Accumulate a total of 3:00 plank
Tuesday, December 25:
Gym Closed - Merry Christmas!
Wednesday, December 26 – Bootcamp
Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)
+
15 minute EMOM:
1: 8-10 dumbbell squat cleans
2: 12 pistol squats to box (6/side)
3: :40 row, bike, or ski
+
12 minute EMOM:
1: :30 alternating bicep curls
2: :30 tricep extensions
3: :30 kettlebell deadlifts
+
9 minute EMOM:
1: :30 hollow hold
2: :30 arrested superman hold
3: :30 spider plank
Thursday, December 27 – Bootcamp
Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)
+
10:00 EMOM:
8-10 dumbbell clean and jerks
+
Every 2:00 for 10 rounds:
200 meter sprint
+
Every :90 for 10 rounds:
:20 plank
:20 jumping squats
:20 mountain climbers
Friday, December 28 – Bootcamp
Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)
+
Almost the New Year!! Complete the following for time:
31 dumbbell push press
31 ring rows
31 dumbbell snatches
31 sit ups
31 knees to elbows or leg raises
31 push ups
31 box jumps or step ups
31 squats with dumbbells
31 plate hops
31 dumbbell thrusters
31 weighted lunges
31 burpees
+
Not for time:
365 meter row
365 meter ski
FLEX and S&C The Week Before Christmas...
CF
Warm up: 2 rounds - 20 mountain climbers, 10 squats, 6 inch worms; Mobility (coach led)
+
For 10:00:
1st: 20m DB walking lunges
2nd: :30 double under practice
+
2 rounds for time:
30 thrusters, 35/45
30 deadlifts, 95/135
30 box jumps
30 push ups
30 sit ups
+
2-3 rounds, not for time:
200 m ski
:40 plank
Warm up: 2 rounds - 15 sit ups, 10 m walking lunges, 10 m Samson stretch (:03 pause at bottom); Mobility (coach led)
+
Every :90 for 12:00
1st: 3 power clean and split jerk singles, :10 rest between reps
2nd: :30 V-ups
+
3:00 rest
+
12 minute EMOM:
1st: :30 alternating dumbbell snatches
2nd: :30 bike sprint
3rd: :30 hang power cleans
+
Accumulate a total of 50 toe touches and 50 lemon squeezers
Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m Frankenstein kicks; Mobility (coach led)
+
For 10:00:
1st: 3 front squats from the floor
2nd: 7/side plank rotations
+
Quick tutorial on kettlebell swings to assure a mastery of the lock out position without over extension.
+
12 minute AMRAP:
15 wall balls
15 kettlebell swings
200 m row
+
3 rounds not for time:
:30 flutter kicks
:30 spider plank
Warm up: 2 rounds - 5 push ups, 10 around the worlds, 10 squats with :03 pause at bottom; Mobility (coach led)
+
For 12:00:
1st: 6 R leg 1-leg romanian deadlifts
2nd: 6 L leg 1-leg romanian deadlifts
3rd: 20 band pull aparts
+
For time:
18-15-12-9-6-3
Dumbbell push press
Toes to bar
Calorie row, bike, or ski
+
3 rounds not for time:
40 m sandbag carry
:30 hollow hold
Warm up: 2 rounds - 10 hand release push ups, :15 side plank/side, 10 ring rows; Mobility (coach led)
+
For 10:00
1st: :30 strict pull ups, use band if necessary
2nd: 4 back squats @30x0 tempo
+
Death by burpees:
Minute 1: 1 burpee
Minute 2: 2 burpees
Minute 3: 3 burpees
And so on, and so forth….winner gets a prize!
+
3 rounds not for time:
21 Russian twists
15 glute bridge dumbbell press
9 v-ups
Monday, December 17 – Bootcamp:
Warm up: 2 rounds - 20 mountain climbers, 10 squats, 6 inch worms; Mobility (coach led)
+
For 10:00:
250 meter row
Rest :30
+
Then, 2 rounds for time:
30 dumbbell thrusters
30 kettlebell deadlift
30 step ups (weighted if possible)
30 push ups
30 sit ups (weighted if possible)
+
2-3 rounds, not for time:
200 m ski
:40 plank
Tuesday, December 18 – Bootcamp:
Warm up: 2 rounds - 15 sit ups, 10 m walking lunges, 10 m Samson stretch (:03 pause at bottom); Mobility (coach led)
+
12 minute EMOM:
1st: :40 dumbbell squat cleans
2nd: :40 burpees over dumbbells
3rd: :40 jump rope
+
3:00 rest
+
12 minute EMOM:
1st: :30 mountain climbers
2nd: :30 bike sprint
3rd: :30 reverse lunges (with weight if possible)
+
Accumulate a total of 50 toe touches and 50 lemon squeezers
Wednesday, December 19 – Bootcamp:
Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m Frankenstein kicks; Mobility (coach led)
+
For 10:00:
36 jumping jacks
24 dumbbell snatches
12 Renegade rows
+
Quick tutorial on kettlebell swings to assure a mastery of the lock out position without over extension.
+
12 minute AMRAP:
15 wall balls
15 kettlebell swings
200 m row
+
3 rounds not for time:
:30 flutter kicks
:30 spider plank
Thursday, December 20 – Bootcamp:
Warm up: 2 rounds - 5 push ups, 10 around the worlds, 10 squats with :03 pause at bottom; Mobility (coach led)
+
For 12:00:
1st: 12 pistol squats to box (6/leg)
2nd: 12 dips off box
3rd: 20 band pull aparts
+
For time:
18-15-12-9-6-3
Dumbbell overhead press
Knees to elbow
Calorie row, bike, or ski
+
3 rounds not for time:
40 m sandbag carry
:30 hollow hold
Friday, December 21 – Bootcamp:
Warm up: 2 rounds - 10 hand release push ups, :15 side plank/side, 10 ring rows; Mobility (coach led)
+
Every minute for 10:00:
15 plate hops
+
Death by burpees:
Minute 1: 1 burpee
Minute 2: 2 burpees
Minute 3: 3 burpees
And so on, and so forth….winner gets a prize!
+
3 rounds not for time:
21 Russian twists
15 glute bridge dumbbell press
9 v-ups
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