March 18 Bootcamp and CF

March 17, 2019

Monday March 18 - Bootcamp

Warm up: 2 rounds - 5 muscle snatches with barbell or pvc pipe, 5 hand release push ups, 20 m bear crawl, :30 jacks

For 12:00:

1st: 10 1-arm Dumbbell OH squat, right

2nd: 10 1-arm Dumbbell OH squat, left

3rd: :30 jump rope

19.4 - For time with 12:00 time cap:

3 rounds:

20 DB snatches or 10 power snatches with barbell

12 burpees (bar facing if using barbell)

3:00 rest

3 rounds:

10 bar muscle ups, pull ups, or ring rows

12 burpees

3 rounds not for time:

20 m 1 arm Farmers Carry/side

10 side plank with hip abduction/side

Monday March 18 - CrossFit

Warm up: 2 rounds - 5 muscle snatches with barbell or pvc pipe, 5 hand release push ups, 20 m bear crawl, :30 jacks

Every :90 for 12:00

1st: 4-5 overhead squats, light focusing on perfect form

2nd: :30-:45 double under practice

19.4 - For time with 12:00 time cap:

3 rounds:

10 power snatches, 65/95

12 bar-facing burpees

3:00 rest

3 rounds:

10 bar muscle ups, pull ups, or ring rows

12 bar-facing burpees

3 rounds not for time:

20 m 1 arm Farmers Carry/side

10 side plank with hip abduction/side

Tuesday March 19 - Bootcamp

Warm up: 2 rounds - :60 row, 15 good mornings, 15 sit ups, 10 m Samson stretch

For 10:00:

1st: :30 Dumbbell Romanian deadlifts

2nd: :30 mountain climbers

4 rounds for time:

15 kettlebell swings

15 calorie bike or ski

15 dumbbell squat cleans

Not for time:

Accumulate a total of 60 plank marches

Tuesday March 19 - CrossFit

Warm up: 2 rounds - :60 row, 15 good mornings, 15 sit ups, 10 m Samson stretch

For 10:00:

1st: 5 clean-grip romanian deadlifts

2nd: :30 handstand hold or plank

4 rounds for time:

15 kettlebell swings

15 calorie bike or ski

15 dumbbell squat cleans

Not for time:

Accumulate a total of 60 plank marches

Wednesday March 20 - Bootcamp

Warm up: 2 rounds - 20 m walking lunges, :30 plank, 10 t-spine stretch, 10 m crab walk

Every :60 for 10:00:

8 DB clean and press

21-15-9 For time:

Push press

DB walking lunges

Weighted step overs

3 rounds not for time:

10 single leg glute bridges/side

12 lemon squeezers

Wednesday March 20 - CrossFit

Warm up: 2 rounds - 20 m walking lunges, :30 plank, 10 t-spine stretch, 10 m crab walk

Every :60 for 10:00:

2 touch and go power cleans + 1 split jerk

21-15-9 For time:

Shoulder to overhead, up to 95/135

Power cleans

Box jump overs

3 rounds not for time:

10 single leg glute bridges/side

:30 hanging knee raise

Thursday March 21 - Bootcamp

Warm up: 2 rounds - 20 m walking lunges, 10 banded pass throughs, 10 banded forward raises, 10 pull aparts

Every :90 for 12:00

9 ground to overhead with plate, 12 overhead reverse lunges with plate, 15 sit ups with plate (complete all 3 movements in :90)

*focus on pressing through with shoulders, elbows locked when lunging

“Jackie” - For time:

1,000 m row

50 thrusters

30 pull ups or ring rows

*if doing ring rows, position yourself as far under the rig as possible.

Tabata core (:20 work, :10 rest for 8 rounds):

Alternate between flutter kicks and hollow hold

Thursday March 21 - CrossFit

Warm up: 2 rounds - 20 m walking lunges, 10 banded pass throughs, 10 banded forward raises, 10 pull aparts

Every :90 for 12:00

1st: 8-10 DB floor press

2nd: 40m farmers carry or sandbag carry

“Jackie” - For time:

1,000m row

50 thrusters, 35/45

30 pull ups or ring rows

*if doing ring rows, position yourself as far under the rig as possible.

Tabata core (:20 work, :10 rest for 8 rounds):

Alternate between flutter kicks and hollow hold

Friday March 22 - Bootcamp

Warm up: :60 row, bike, or ski, then 2 rounds: 10 jumping squats, 20 shoulder taps, 10 banded tricep extensions/side

For 10:00, moving continuously at moderate pace:

20 Russian twists with wall ball

10 squat cleans with wall ball

100 m walk or jog with wall ball

“Run Forest Run” - For time:

800 m run

30 wall balls

400 m run

30 toes to bar or knees to chest

200 m run

30 hand release push ups

Not for time:

Accumulate 2:00 Sorensen hold

Friday March 22 - CrossFit

Warm up: :60 row, bike, or ski, then 2 rounds: 10 jumping squats, 20 shoulder taps, 10 banded tricep extensions/side

Every 2:00 for 10:00

5 back squats

10 bent over DB rows

“Run Forest Run” - For time:

800 m run

30 wall balls

400 m run

30 toes to bar or knees to chest

200 m run

30 hand release push ups

Not for time:

Accumulate 2:00 Sorensen hold or superman hold

March 11 Bootcamp and CF

March 10, 2019

Monday, March 11 - Bootcamp

Warm up: :60 row, bike, or ski, then 2 rounds: 10 m Samson stretch, 10 m bear crawl, 10 step ups, 5 push ups, 10 pass throughs

Every :60 for 10:00:

1: 5 DB squats, light to moderate

2: 4 DB squats, up in weight

3: 3 DB squats, up in weight

4: 2 DB squats, up in weight

5: 1 DB squat, up in weight

*Repeat to complete 2 rounds

**only go up in weight if possible with perfect form

For time with 10:00 cap

200 ft 1-arm DB overhead lunges, switch arms as needed. If you struggle with overhead mobility, lunge w/DB in front rack position

50 DB step ups

50 hand release push ups

200 ft bear crawl, high hips

Not for time:

50 alternating bicep curls

Complete 2:00 of front rack KB hold, focus on engaging core

Monday, March 11 - CrossFit

Warm up: :60 row, bike, or ski, then 2 rounds: 10 m Samson stretch, 10 m bear crawl, 10 step ups, 5 push ups, 10 pass throughs

Every :60 for 10:00:

1st: 4 light back squats

2nd: :30 double under practice

For time with 10:00 cap

200 ft 1-arm DB overhead lunges, switch arms as needed, 35/50. If you struggle with overhead mobility, lunge w/DB in front rack position

50 DB step ups

50 hand release push ups or strict handstand push ups

200 ft bear crawl, high hips

Not for time:

50 alternating bicep curls

Complete 2:00 of front rack KB hold, focus on engaging core

Tuesday, March 12 - Bootcamp

Warm up: :60 row, bike, or ski, then 2 rounds: :20 bottom of push up hold, :30 wall sit, 10 inch worms, 10 pull aparts

Every :60 for 12:00:

:30 thrusters

2-3 wall walks

21-15-9

Wall balls

DB clean and press

Calorie row, bike or ski

3 rounds not for time:

12 trx knees to elbow

40 m plate pinch carry

Tuesday, March 12 - CrossFit

Warm up: :60 row, bike, or ski, then 2 rounds: :20 bottom of push up hold, :30 wall sit, 10 inch worms, 10 pull aparts

Every :60 for 12:00:

1st: 5 hang power cleans, light/moderate

2nd: :30 handstand hold

For time:

21-15-9

Wall balls, 14 to 9’/20 to 10’

Power clean and jerk, up to 95/135

Calorie row, bike or ski

Encourage people to push the weight on this, they can do singles the whole way if they need to as long as they are quick singles.

3 rounds not for time:

:20-:30 hanging knee tuck

40 m plate pinch carry

Wednesday, March 13 - Bootcamp

Warm up: :60 row, bike, or ski, then 2 rounds: 5 burpees, 20 m Frankenstein’s, 20 m high knees, 20 m butt kicks

12 minute EMOM:

1: :30 right split stance lunge, plate overhead

2: :30 left split stance lunge, plate overhead

3: :30 plate ground to overhead

2:00 rest

12 minute EMOM:

1: 8-10 devils press

2: 8-10 calories

3: :30 hollow hold

2:00 rest

12 minute EMOM:

1: 10 renegade rows

2: :30 side plank rotation left

3: :30 side plank rotation right

Wednesday, March 13 - CrossFit

Warm up: :60 row, bike, or ski, then 2 rounds: 5 burpees, 20 m Frankenstein’s, 20 m high knees, 20 m butt kicks

12 minute EMOM:

1: :30 burpees

2: :30 V-ups

3: :30 strict pull ups, use band if necessary

2:00 rest

12 minute EMOM:

1: 8-10 devils press

2: 8-10 calories

3: :30 hollow hold

2:00 rest

12 minute EMOM:

1: 10 renegade rows

2: :30 side plank, L

3: :30 side plank, R

Thursday, March 14 - Bootcamp

Warm up: :60 row, bike, or ski, then: 2 rounds- 10 OHS with band or PVC,

:45 jacks, :30 high knees, :30 mountain climbers

Every :90 for 12:00:

1: :30 dumbbell snatch, 9 v-ups

2: :30 plank, 9 burpees

“Nancy” - 5 rounds for time (17:00 cap)

400 m run

15 overhead squats (65/95)

Not for time:

75 glute bridges

Thursday, March 14 - Bootcamp

Warm up: :60 row, bike, or ski, then: 2 rounds- 10 OHS with band or PVC,

:45 jacks, :30 high knees, :30 mountain climbers

Every :90 for 12:00:

1: 2 snatch-grip deadlifts + 2 power snatches

2: 20m/side 1-arm farmers carry

“Nancy” - 5 rounds for time (17:00 cap)

400 m run

15 overhead squats (65/95)

Overhead squat weight should be done either unbroken or in two sets, so people should go light on this especially if they are slow runners/struggle with mobility/are still new to this movement.

Not for time:

75 glute bridges

Friday, March 15 - Bootcamp

Warm up: :60 row, bike, or ski, then 2 rounds: 15 good mornings, 15 forward raises with band, 15 banded tricep extensions per side, 20 m walking lunges

For 10:00, working at moderate pace:

10 RDLs, moderate to heavy

15 calorie bike

20 weighted sit ups

3 rounds for total reps:

:60 jump rope

:60 knees to elbows

:60 KB deadlift

:60 rest

3 rounds not for time:

10 3 point dB rows

15 kB swings, moderate weight

Friday, March 15 - CrossFit

Warm up: :60 row, bike, or ski, then 2 rounds: 15 good mornings, 15 forward raises with band, 15 banded tricep extensions per side, 20 m walking lunges

Build to a tough squat clean in 10:00 or use time to work on squat clean technique work

3 rounds for total reps:

:60 double unders

:60 toes to bar

:60 kettlebell swings

:60 rest

Even if people can do double unders one at a time, they should do double over singles, they should be using this as practice. Also, encourage the CF athletes to do toes to bar, even if it’s one at a time.

3 rounds not for time:

10 3 point dB rows

15 hip extensions

*Posterior chain put to work to day. Critical for posture, stability, and strength, and plays a role in reducing pain in knees, hips, and back.

March 4 Bootcamp and CF

March 3, 2019

Monday, March 4 - Bootcamp

Warm up: Row, bike, or ski :60 easy pace, then 2 rounds: 20 shoulder taps, 15 good mornings, 10 pass throughs, 5 push ups,

Every minute for 12:00:

1: :30 3 point row, right

2: :30 3 point row, left

3: 10-12 Arnold Press

On a 12:00 clock:

0:00 - 4:00

25 toes to bar or knees to elbows

50 double unders or 100 singles

Max squat cleans in remaining time 65/95

4:00-8:00

25 toes to bar or knees to elbow

50 double unders or 100 singles

Max squat cleans in remaining time 85/115

8:00-12:00

25 toes to bar or knees to elbow

50 double unders or 100 singles

Max squat cleans 95/135

Cut toes to bar reps if needed to ensure you get some cleans in. Adjust weight as needed to ensure you increase weight in each segment.

3 rounds:

:20 plank directly into :20 plank ups

:30 rest

Monday, March 4 - CrossFit

Warm up: Row, bike, or ski :60 easy pace, then 2 rounds: 20 shoulder taps, 15 good mornings, 10 pass throughs, 5 push ups,

Every minute for 12:00:

1: :30 3 point row, right

2: :30 3 point row, left

3: 10-12 light push press

On a 12:00 clock:

0:00 - 4:00

25 toes to bar or knees to elbows

50 double unders or 100 singles

Max squat cleans in remaining time 65/95

4:00-8:00

25 toes to bar or knees to elbow

50 double unders or 100 singles

Max squat cleans in remaining time 85/115

8:00-12:00

25 toes to bar or knees to elbow

50 double unders or 100 singles

Max squat cleans 95/135

Cut toes to bar reps if needed to ensure you get some cleans in. Adjust weight as needed to ensure you increase weight in each segment.

3 rounds:

:20 plank directly into :20 plank ups

:30 rest

Tuesday, March 5 - Bootcamp

Warm up: 2 rounds - 10 m Samson stretch, 10 m inch worms, 20 m bear crawl, :40 jacks

For 10:00, moving continuously at moderate pace:

10 weighted split stance lunges, right

10 weighted split stance lunges, left

500 m row

4 rounds for time:

15 goblet squats

12 weighted step ups

9 burpees

2-3 rounds not for time:

10 glute bridge dumbbell press

15 bicep curls

20 Russian twists

Tuesday, March 5 - CrossFit

Warm up: 2 rounds - 10 m Samson stretch, 10 m inch worms, 20 m bear crawl, :40 jacks

Every :60 for 10:00

1st: 6 alternating reverse lunges, bar on back
2nd: :30 farmers hold ( heavy KB in each hand, just stand there)

4 rounds for time:

15 power cleans, 65/95

12 box jump overs

9 burpees

2-3 rounds not for time:

16 alternating bicep curls

15 banded tricep pull downs

Wednesday, March 6 - Bootcamp

Warm up: Row, bike or ski for :60 easy pace; 2 rounds- 15 banded tricep extensions/arm, 15 banded forward raises, 15 pull aparts, 10 T spine stretch

Every :90 for 15:00:

1st: :30 dumbbell snatches, 10 hand release push ups

2nd: :30 dB overhead triceps extensions

For time:

30 alternating 1 arm clean and jerk

30 sit ups

30 calorie row, bike, or ski

20 alternating 1 arm clean and jerk

20 sit ups

20 calories

10 alternating 1 arm clean and jerk

10 sit ups

10 calories

Not for time:

Accumulate 2:00 hollow hold (weighted if possible)

Wednesday, March 6 - CrossFit

Warm up: Row, bike or ski for :60 easy pace; 2 rounds- 15 banded tricep extensions/arm, 15 banded forward raises, 15 pull aparts, 10 T spine stretch

Every :90 for 15:00:

1st: 1 snatch pull + 1 power snatch + 1 hang power snatch

2nd: :30 chin over the bar hold or :30 strict pull ups

For time:

30 alternating 1 arm DB clean and jerk

30 sit ups

30 calorie row, bike, or ski

20 alternating 1 arm clean and jerk

20 sit ups

20 calories

10 alternating 1 arm clean and jerk

10 sit ups

10 calories

Not for time:

Accumulate 2:00 hollow hold (weighted if possible)

Thursday, March 7 - Bootcamp

Warm up: 2 rounds - 10 RDLs, 5 1 arm ring rows/side, 10 air squats, 100 m shuttle run

Every 2:00 for 12:00:

:30 kB deadlift, directly into :30 renegade row

3 rounds for time:

21 dumbbell deadlifts

15 wall balls

9 pull ups or ring rows

Not for time:

30 lemon squeezers

30 reverse crunches

Thursday, March 7 - CrossFit

Warm up: 2 rounds - 10 RDLs, 5 1 arm ring rows/side, 10 air squats, 100 m shuttle run

Every 2:00 for 12:00:

10 touch and go deadlifts, plank w/hands on bar for remainder of the minute

3 rounds for time:

21 heavy kettlebell swings

15 wall balls

9 pull ups, use band if needed

Not for time:

30 lemon squeezers

30 reverse crunches

Friday, March 8 - Bootcamp

Warm up: :60 row, bike, or ski at easy pace. Then, 2 rounds- 10 m crab walk, 5 hand release push ups, 10 m duck walk, 10 pass throughs

Every :60 for 9:00:

1st: 10 push press

2nd: :30 flutter kicks

3rd: 2-3 wall walks or 8 hand release push ups

For time:

10 thrusters

10 burpees

9 thrusters

9 burpees

8.., 7…, 6…, 5…, 4…, 3…, 2…, 1

2-3 rounds not for time:

10 hamstring curls on exercise ball

20 plank marches

Friday, March 8 - CrossFit

Warm up: :60 row, bike, or ski at easy pace. Then, 2 rounds- 10 m crab walk, 5 hand release push ups, 10 m duck walk, 10 pass throughs

Every :60 for 9:00:

1st: 1 squat clean and split jerk

2nd: :30 flutter kicks

3rd: 2-3 wall walks or 6-8 handstand push ups

For time:

10 thrusters

10 burpees

9 thrusters

9 burpees

8.., 7…, 6…, 5…, 4…, 3…, 2…, 1

2-3 rounds not for time:

10-15 weighted hip extensions

20 plank marches

Feb 11th FLEX and S&C

February 10, 2019

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]

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

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

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

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

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

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

January 27, 2019

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

January 21, 2019

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

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

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

January 14, 2019

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

3 rounds not for time

:30 hollow hold

20 sit ups

rest :45 seconds

FLEX and S&C

January 6, 2019

Welcome to our fitfam Emily, Michael, Garry, Jeff, Paige, Aric, Amy, Kara, Shannon, Kyra!! We are excited to train with you!

#NEVERMISSAMONDAY

Learn more about this week program

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

Your Thought Muscle

January 2, 2019

The Power Of Thought

Random thoughts I was thinking tonight.

Have you ever avoided trying something new, a new workout, or a heavier lift because you assumed you’d fail? Yup. Me too.

Personally I have experienced this first hand with an Olympic Lifting movement, the snatch. That number is 245. In a super strange accident while snatching 245 lbs I shattered my hip. Went through a real nasty time, etcetera. To this day if I’m snatching and let my mind go there, I will begin missing lifts starting at 245. I get stuck because as soon as I let those thoughts creep in, my will can begin to flag. I stop being aggressive and I lose my focus. Guess what happens? And what I get is missed lifts.

“All that we are is the result of what we have thought.” Some might say, we can only achieve what we believe. Breathe in, breathe out, visualize the challenge, then decide that you can and will.
Things I say to myself:

U got this.
Be Strong.
Be Fast.
Be Violent.

So we have concluded that our thoughts pivotal to our success. Remember thoughts are things, they are the seeds of action or stagnation, good or bad, success or failure. Here are some pro tips if you are having problems playing nice with yourself.

1. Tell yourself you can do something, even if you don’t quite believe it. Repeat it to yourself again and again until you believe it’s true. “Whether you think you can, or you think you can't--you're right.” Read N. Hill, he’s got a bunch to say about it.

2. Visualize. I literally visualize everything, not just fitness. The interview for the job I want, the lift you want to make, the goal I want to achieve. Perfect practice makes perfect and if you can’t do it physically use your mind. There is tones of literature that speak to the value and efficacy of visualization. This isn’t just thinking about something while you are driving, you can do this, but what I am talking about is as close to mediation as I understand meditation to be. Take the snatch, you want to focus on yourself as your own witness. Then transition to first person mental visualization. Feel the muscles fire, the bar in your hands, your posture as you receive the weight…you’ll figure it out. Just do it. The more you do the better you will get at it and the faster you can drop into quality mental practice.

3. Talk to yourself in the midst of hardship as you would speak to someone you where coaching. Would you point out all the things that are going wrong? No. “Bro you look so bad right now…I bet your quads are on fire…you can’t even breath, can you?” Sounds pretty duchy right! Then don’t tell yourself those things while you are actively trying to better yourself. If you need a reason why not to read the beginning of this again. They are demotivating and will not have the effect you think they will. Instead of focusing on the pain, focus on your strategy to move through the evolution with maximum effectiveness. Use these things as clues to your next steps.

4. Find a great Fitfam . Don’t go it alone. Surround yourself with people who believe in you, want nothing but the best for you, and will remind you to get out of your own head and realize how awesome you are.

Now go crush your goals. We believe in you.

Happy New Year

December 30, 2018

7b138571b3fe36f6fa7ec082c2f99184--new-year-wishes-daily-motivation.jpg

Monday December 31 – Bootcamp

Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats

12 Minutes EMOM:

1: 10 Db RDL

2: 10 Db OH press

For Time

500 m row

50 lunges

500 m row

50 push ups

500 m row

50 air squats

500 m row

3 rounds not for time:

10 shoulder taps, directly into

20 plank marches, directly into

30 mountain climbers

:30 rest

Wednesday January 2 – Bootcamp

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges

12 min EMOM:

1: :40 weighted step ups

2: :40 Push Ups

For time:

500 m row or ski

50 wall balls

30 Db clean and press

50 wall balls

500 m row or ski

Accumulate a total of 3:00 plank

Accumulate a total of 3:00 hollow hold

Thursday January 3 – Bootcamp

Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push

ups

14 minutes:

Work to best 10 Rep db strict press

:30 rest

100 db push press

Bike in remaining time

15 minute AMRAP:

6 Db thrusters

8 Box Step Ups 20” Max

10 Sit Ups

4 rounds not for time:

30 lemon squeezers as fast as possible

Friday January 4 – Bootcamp

Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3

12 min AMRAP:

5 push ups

10 db squat cleans

20 db snatches

rest 5 mins

14 min AMRAP:

50 kb swings

30 pull ups or ring rows

10 kb deadlifts

3 rounds not for time

20 trx knee to elbow

10 trx pikes

Monday December 31 – Crossfit

Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats

12 Minutes EMOM:

1: 10 Db RDL

2: 10 Db OH press

For Time

500 m row

50 lunges

500 m row

50 push ups

500 m row

50 air squats

500 m row

3 rounds not for time

10 strict leg raises (hanging from bar)

:30 plank with feet on swiss ball or bosu

Tuesday January 1

Partner Workout at 10am!!! Happy New Year!

Wednesday January 2 – Crossfit

Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges

12 min EMOM:

1: 6 back squats w :03 second pause at bottom

2: 6 Push Ups + 5 Box Jumps

For time:

500 m row

50 wall ball 20/14

30 ground to overhead 95/65

50 wall ball

500 m row

Accumulate 2 minutes of an L hang or L sit

Thursday January 3 – Crossfit

Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push

ups

14 minutes:

Build to heavy strict press

Then, build to heavy push press

After both have been found try to get 100 reps with just the bar

15 minute amrap:

6 thrusters 95/65

8 Box Jumps 24”20”

10 toes to bar

4 rounds not for time:

30 lemon squeezers as fast as possible

Friday January 4 – Crossfit

Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3

12 min AMRAP:

1 clean 135/95

3 wall ball 20/14

5 push ups

rest 5 mins

14 min AMRAP:

50 kb swings

30 pull up

10 dead lift 135/95

3 rounds not for time

20 trx knee to elbows

10 trx pike

Merry Christmas!

December 23, 2018

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

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

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...

December 16, 2018

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

December 2, 2018

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

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

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

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

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

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

November 25, 2018

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

November 19, 2018

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

November 11, 2018

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

November 5, 2018

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

October 29, 2018

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

October 21, 2018

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

October 14, 2018

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

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

Not for time:

20 hollow rocks, 15 toe touches, 10 reverse crunches x3-4

Strength & Conditioning

Welcome to the FitFam Christina, Jenny, and Serenity!

Welcome to our fitfam Emily, Michael, Garry, Jeff, Paige, Aric, Amy, Kara, Shannon, Kyra!! We are excited to train with you!

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