Feb 11th FLEX and S&C
Monday February 11
BC
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20m broad jump + 20m bear crawl + 15 light kettlebell
swings + 5 inchworms]
+
Every 2 minutes for 5 rounds
200 m row or ski
10 power cleans and press
1 burpee
+
3 sets for total rounds:
AMRAP in 4:00
5/side 1-arm DB hang clean and jerks (These should be heavier than
the weight you would normally choose)
10 toe to bar/Knee to elbow
50 double unders or 100 single unders
:60 rest
Pick up where you left off in the previous set, score is total rounds
overall
+
2-3 sets not for time:
20 glute bridges
40 russian twist w/ wall ball
Tuesday February 12
BC
10:00 warm up
2 rounds of [ :30 air squats + :30 plank + 10m duck walk + 10m crab
walk]
+
Amrap for 12 minutes
10 calorie row/bike/ski
20 air squats
80 jump rope
+
3 rounds for time (15:00 cap)
500m row/ski or .6 mile bike
14 alternating reverse goblet lunges
14 burpees
+
3 sets not for time:
20m/side 1-arm farmers carry
:30 lemon squeezers
:30 wall walks
Wednesday February 13
BC
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 banded pass throughs
+ :30 arrested superman hold]
+
Every :90 for 15:00
1st: 10 push press + :20 OH DB hold
2nd: :30 hollow hold
+
For time (15:00 cap)
30-20-10
Calories
Dumbbell push press
Box jumps
+
2-3 sets not for time:
20 russian twists w/wall ball
15 banded tricep pull downs
15 banded lat pull downs
Thursday February 14
10:00 warm up
row/bike/ski@easy pace
2 rounds of [10 alternating side lunges + :15/side plank + :30 jumping
jacks + :30 alternating lunges]
+
Every :60 for 12:00
1st: 5 power clean + 6 DB Lunges
2nd: :30 Ring row
3rd: :30 plank march
+
AMRAP in 10:00
10 DB Power cleans
10 Db front squat
10 pull ups or ring rows
15 KB deadlifts
10 pull ups or ring rows
+
2 sets not for time:
20m/side 1-arm DB overhead carry
:30 leg raises
Friday February 15
BC
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ 20m bear crawl + 20m penguin walk + :30 sit ups + 10
banded good mornings]
+
10 min Amrap
15 plate to OH
15 Knee to Elbow
:30 bike/row/ski
+
Athlete’s choice:
For time (15:00 cap)
1500m row/ski or 1 mile bike
60 kettlebell swings
90 sit ups
OR
3 rounds for time (15:00 cap)
500m row/ski or .6 mile bike
20 kettlebell swings
30 sit ups
+
2-3 sets not for time:
:30 plank w/feet on wall ball
10 V-ups
8/side 1-arm DB external rotation
Monday February 11
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20m broad jump + 20m bear crawl + 15 light kettlebell
swings + 5 inchworms]
+
A. Power clean, 10x1, begin a set every :60
+
3 sets for total rounds:
AMRAP in 4:00
5/side 1-arm DB hang clean and jerks
10 toes to bar
50 double unders or 100 single unders
:60 rest
Pick up where you left off in the previous set, score is total rounds
overall
+
2-3 sets not for time:
:10-:15 L-sit flutter kick
15 hip extensions
Tuesday February 12
10:00 warm up
2 rounds of [ :30 air squats + :30 plank + 10m duck walk + 10m crab
walk]
+
Every 2:30 for 5 sets:
4 back squats, 10x1 tempo
:30 double unders
+
3 rounds for time (15:00 cap)
500m row/ski or .6 mile bike
14 alternating reverse goblet lunges
14 burpees
+
3 sets not for time:
20m/side 1-arm farmers carry
:30 handstand hold
:30 lemon squeezers
Wednesday February 13
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 banded pass throughs
+ :30 arrested superman hold]
+
Every :90 for 15:00
1st: 5 push press, light/moderate
2nd: :30 hollow hold, weighted if possible
+
For time (15:00 cap)
30-20-10
Calories
Dumbbell push press
Box jumps
+
2-3 sets not for time:
20 russian twists w/wall ball
15 banded tricep pull downs
15 banded lat pull downs
Thursday February 14
10:00 warm up
row/bike/ski@easy pace
2 rounds of [10 alternating side lunges + :15/side plank + :30 jumping
jacks + :30 alternating lunges]
+
Every :60 for 12:00
1st: 1 squat clean + 4 alternating reverse lunges
2nd: :30 strict pull ups, use band if necessary
3rd: :30 plank w/hands on barbell
+
AMRAP in 10:00
10 hang squat cleans, up to 65/95
10 pull ups
15 deadlifts
10 pull ups
+
2 sets not for time:
20m/side 1-arm DB overhead carry
:30 leg raises
Friday February 15
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ 20m bear crawl + 20m penguin walk + :30 sit ups + 10
banded good mornings]
+
Every :60 for 10:00
1st: 1 power snatch + 1 hang power snatch from above the knees
2nd: :30 hanging knee tuck
+
Athlete’s choice:
For time (15:00 cap)
1500m row/ski or 1 mile bike
60 kettlebell swings
90 sit ups
OR
3 rounds for time (15:00 cap)
500m row/ski or .6 mile bike
20 kettlebell swings
30 sit ups
+
2-3 sets not for time:
:30 plank w/feet on wall ball
10 V-ups
8/side 1-arm DB external rotation
Jan 28 FLEX and S&C
Monday January 28 Bootcamp
Warm up: 20 m high knees, 20 m butt kicks, :30 wall sit x2
+
12 minute EMOM:
10 Deficit reverse lunges off plate
8 push ups with hands on plates
+
4 rounds for time:
20 goblet squats
5 burpees
20 overhead dumbbell strict press
+
3 rounds not for time:
:30 hollow hold
:30 Superman hold
:60 front rack kettlebell hold or sandbag hold
Tuesday January 29 - Bootcamp
Warm up: 10 sit ups, 10 pvc pass throughs, 10 broad jumps x2
+
12 minute EMOM:
:30 bike easy pace
:40 row
:40 1 arm dB clean and jerks
+
In 7 minutes:
20-15-10-5
Box jumps or weighted step ups
Knees to elbow
+
Rest 5 minutes
+
In 7 minutes:
20-15-10-5
Dumbbell snatches (20-15-10-5 per arm)
Weighted sit ups
+
2 rounds not for time:
30 cal row
20 plank ups
10 v-ups
Wednesday January 30 - Bootcamp
Warm up: 15 banded good mornings, 10 walk outs, 5 push ups x2
+
10 minute EMOM:
10 dB RDL
20 m single arm overhead carry per arm
+
15 minute AMRAP:
10 dumbbell clean and jerks
80 jump rope
10 dumbbell squats
80 jump rope
+
4 rounds not for time:
20 Russian twists
:20 hollow hold
:20 mountain climbers
Thursday January 31
Warm up: 1 minute bike easy pace, :30 walk outs, 20 lunges, 10 hrpu x2
+
For 6:00:
:60 bicep curls
:60 jumping jacks
:60 rest
+
Rest 2:00
+
6 minute EMOM:
:30 3 point row right
:30 3 point row left
+
3 rounds for time:
21 cal bike
10 ring rows
10 knees to elbows
Directly into 3 rounds:
12 dumbbell cleans
12 dumbbell press
+
Not for time:
25 lemon squeezers
25 toe touches
25 sit ups
25 toe touches
Friday, February 1 - Bootcamp
Warm up: 20 m Frankenstein, 10 kang squats, 10 scap retractions hanging from bar or with dumbbells x2
+
For 15:00:
80 m shuttle run
10 kB deadlift
40 high knee taps
10 push ups
+
Partner work out for time (see Crossfit)
+
2 rounds not for time:
20 partner synchro planks, tapping opposite hands
30 partner Russian twists
20 sit ups passing wall ball to partner each time
Monday January 28 - Crossfit
Warm up: 20 m high knees, 20 m butt kicks, :30 wall sit x2
+
12 min EMOM
4 back squats (4x55% - 4x60% - 4x65%)
+
4 rounds for time
20 goblet squat
5 burpees
20 barbell OH Strict Press
+
3 rounds not for time
40 m farmer carry
:30 Sorenson hold
Tuesday January 29 - Crossfit
Warm up: 10 ghd, 10 pvc pass throughs, 10 broad jumps x2
+
12 min emom
:30 bike easy pace
:40 row
:40 1-arm dumbbell hang clean and jerks, switch arms as needed
+
7 min to finish
20-15-10-5
Box jumps
Toes to bar
+
Rest 5 minutes
+
7 min to finish
20-15-10-5
hang power snatch
sit ups
+
2 rounds
20 trx knee to elbow
10 trx pike
Wednesday January 30 Crossfit
Warm up: 15 banded good mornings, 10 walk outs, 5 push ups x2
+
10 min emom
1: 6 Deadlifts
2: 20 m single arm OH db carry each arm
+
15 min amrap
10 clean and jerk (95/65)
40 double unders
10 front squats
40 double unders
+
accumulate 2 mins handstand hold
Thursday January 31 - Crossfit
Warm up: 1 min bike easy pace, :30 walk outs, 20 lunges, 10 hand release push ups x2
+
6 minutes to find heavy Strict OH press
+
rest 2 min
+
6 min EMOM
1 push or split jerk
+
For Time
3 rounds
21 calorie bike
7 pull ups
7 toes to bar
right into
3 rounds (115/75)
9 power clean
9 push jerk
+
1 min each arm
1 arm plank
Friday Feb 1- Crossfit
Warm up: 20 m Frankenstein, 10 kang squats, 10 scap retractions hanging from bar or on trx x2
+
15 min
start at #45/35
1 snatch
1 hang snatch
keep adding weight to find a heavy snatch complex
+
Partner workout For Time (if done individually cut reps in half)
200 jump ropes
100 wall balls
50 ring rows
50 calorie row
+
2-3 rounds not for time
:30 sorenson hold
:30 L sit
Jan 21 FLEX and S&C
Our lives begin to end the day we become silent about things that matter. - MLK
Monday, January 21 - Bootcamp
Warm up: :30 walk outs, :20 chin over the bar hold or top of ring row hold, 10 pvc pass throughs x2
+
EMOM for 14 minutes:
Min 1: 12 alternating dumbbell snatches, 5 burpees
Min 2: 8-10 overhead squats with band
+
4 rounds for time:
8 calorie row, bike, or ski
8 dumbbell clean and press
8 front rack dumbbell squats
+
2-3 rounds not for time:
:30 shoulder taps
:30 plank
10 hand release push ups
Tuesday January 22 - Bootcamp
Warm up: 10 tempo push ups, 10 kang squats with pvs, 20 banded good mornings x2
+
EMOM for 16 minutes:
1: 10 Strict dumbbell OH press
2: :30 Plank (pushing forward on toes to get shoulders past hands, if possible)
2: :30 overhead hold with dumbbells
4: :30 renegade rows
+
11 min AMRAP:
1 pull up or 3 ring rows
3 wall balls
5 box jumps or 6 weighted step ups
3 burpees
1 pull up or 3 ring rows
+
3 rounds not for time
12 plank pull throughs
:20 side plank/side with hip abduction (modify by putting bottom knee down and lifting top leg from side plank position)
Wednesday January 23 - Bootcamp
Warm up: 15 banded good mornings, 10 pvc pass throughs, 15 hanging straight leg raise x2
+
8 min As Many REPS As Possible:
Wall balls
+
15 min AMRAP:
500 m row/ski or .4 mile bike
10 plate to OH
20 m OH plate lunges
10 plate to OH
+
2 rounds not for time
25 lemon squeezers (with med ball between feet, if possible)
:45 hollow hold
Thursday January 24 - Bootcamp
Warm up: :30 wall sit, 20 m bear crawl, 5 walkouts with push up + stand up
X2
+
12 min every :90, with dumbbells:
10 cleans
5 squats
5 push press
5 squats
+
For Time:
21-15-9
Dumbbell thrusters
push ups
+
Not for time:
30 v-ups
30 reverse crunches
30 calorie row, bike or ski
Friday January 25 - Bootcamp
Warm up: 20 m lunges, 10 ring row w/ :05 pause at top, 20 air squats
+
15 min EMOM:
1: 10 kb deadlifts, heavier than last week, if possible
2: :30 high knees
3:7 3-point bent over kb row (each arm)
+
For time:
500 m row/ski
20 Box jumps or weighted step ups
20 DB cleans
20 Alternating DB snatches
20 Burpees
500 m row/ski
+
3 rounds not for time
40 m farmer carry
20 sit ups
Monday, January 21 - Crossfit
Warm up: :30 walk outs, :20 chin over the bar hold or top of ring row hold, 10 pvc pass throughs x2
+
EMOM for 14 minutes:
Min 1: 3 Hang squat snatch (or Hang power with OH squat)
Min 2: 5 burpees
+
4 rounds for time:
8 calorie bike
8 hang snatch (75/45)
8 OH squats
+
Accumulate 1 min each arm
1 arm plank
Tuesday January 22 - Crossfit
Warm up: 10 tempo push ups, 10 kang squats with pvs, 20 banded good mornings x2
+
EMOM for 16 minutes:
1: 10 Strict OH press (65/45)
2: plank while pushing forward on toes to get shoulders past hands
+
11 min AMRAP:
1 pull up
3 wall ball
5 box jump
3 burpee
1 pull up
+
3 rounds not for time
:30 L hang
15 Knee to elbow
Wednesday January 23 - Crossfit
Warm up: 15 banded good mornings, 10 pvc pass throughs, 15 hanging straight leg raise x2
+
8 min As Many REPS As Possible:
wall balls (20/14)
+
15 min AMRAP:
500 m row/ski or .4 mile bike
10 plate to OH
20 m OH plate lunges
10 plate to OH
+
2 rounds not for time
25 lemon squeezers with med ball between feet
:45 hollow hold
Thursday January 24 - Crossfit
Warm up: :30 wall sit, 20 m bear crawl, 5 walkouts with push up + stand up
X2
+
12 min every :90:
Bear complex (base weight off of push press)
1 power clean
1 front squat
1 push press
1 back squat
1 push press
+
For Time:
21-15-9
Back squat (135/95)
Push ups
+
Accumulate 1:30 of each:
1: plank with feet on med ball
2: plank with hands on med ball
Friday January 25 - Crossfit
Warm up: 20 m lunges, 10 ring row w/ :05 pause at top, 20 air squats
+
15 min EMOM:
1: 5 deadlifts (focus on back extension)
2: 6 cal bike
3:7 bent over kb row (each arm)
+
For time:
500 m row/ski
20 Box jumps
20 DB cleans (35/20)
20 Alternating DB snatches (35/20)
20 Burpees
500 m row/ski
+
3 rounds not for time
40 m farmer carry
20 sit ups
FLEX and S&C Dec 14th
Welcome to the FitFam Christina, Jenny, and Serenity!
Monday January 14
Warm up: 20 m bear crawl, 20 m lunges, 10 T Spine stretch x2
+
12 minute emom
1: 7 strict barbell OH press
2: :30 wall sit
+
13 min amrap
10 box jumps
10 burpees
30 double unders
+
3 rounds not for time
:30 hollow hold
15 v ups
10 toe touches
Tuesday January 15
Warm up: 5 pull up or ring row, 10 push up, 15 squats x4
15 minute emom
1: 5 thruster (#65/45)
2: :40 bike sprint
3: 3 overhead squat (#655/45)
+
16 minute emom count reps
1: :40 kb swings
2: :40 pull ups
3: :40 wall balls
4: rest
+
not for time
accumulate 2 minutes of flutter kick
Wednesday January 16
Warm up: :30 wall sit, :30 hollow hold, 10 cat cows
+
every 1:30 for 12 mins complete this complex
1 power clean
2 front squats
1 split jerk or push jerk
5 push ups
+
16 min Amrap
250 m row or ski
8 power clean
8 front squats
+
accumulate 2 minutes of a plank feet on swiss ball
Thursday January 17
Warm up: :20 side plank/ side, :20 chin over the bar hold, 20 lunges
+
For 15:00
1: 8 Hang snatch (95/65)
2: 6 pull ups
3: :30 plank
+
For time:
40 row calories
30 power snatches
20 bike calories
10 push ups
20 bike calories
30 dumbbell snatches
40 ski calories
+
2-3 sets not for time:
40m plate pinch carry
10 windshield wipers w/empty bar
Friday January 18
Warm up: Pvc pass thru 10, banded tricep stretch :30, pvc around the
world 10
X 2
+
Max Out Friday!!!!!
14 minutes to max out on your choice of exercise
+
For Time:
7 cleans
200 m run
7 press
200 m run
7 burpees
x4
+
3 rounds not for time
:30 hollow hold
20 sit ups
rest :45 seconds
FLEX and S&C
Welcome to our fitfam Emily, Michael, Garry, Jeff, Paige, Aric, Amy, Kara, Shannon, Kyra!! We are excited to train with you!
#NEVERMISSAMONDAY
during warm ups focus on perfect form
3 rounds [10 wall squats, 10 lunges, 10 pull ups/Ring rows]
+
10 minutes to build to a heavy squat
(if you find your max faster than 8 minutes and use less than 6-8 sets
you are doing something wrong)
+
Emom 15 minutes
1: 8 back squats at 50% of todays max
2: 8 box jumps
3: 8 strict pull ups
+
2 rounds not for time
6 turkish get ups (3 per side)
:60 plank
10 minute EMOM:
1. :30 mountain climbers
2. :30 plank ups
15 minute EMOM:
1: 12 ground to overhead with plate
2: 12 deficit reverse lunges off plate
3: 12 step ups holding plate overhead
3 rounds not for time:
25 side kicks /side holding on to rig. Focus on lateral glutes
25 air squats