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
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For 12:00:
1st: 10 1-arm Dumbbell OH squat, right
2nd: 10 1-arm Dumbbell OH squat, left
3rd: :30 jump rope
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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
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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
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Every :90 for 12:00
1st: 4-5 overhead squats, light focusing on perfect form
2nd: :30-:45 double under practice
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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
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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
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For 10:00:
1st: :30 Dumbbell Romanian deadlifts
2nd: :30 mountain climbers
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4 rounds for time:
15 kettlebell swings
15 calorie bike or ski
15 dumbbell squat cleans
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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
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For 10:00:
1st: 5 clean-grip romanian deadlifts
2nd: :30 handstand hold or plank
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4 rounds for time:
15 kettlebell swings
15 calorie bike or ski
15 dumbbell squat cleans
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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
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Every :60 for 10:00:
8 DB clean and press
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21-15-9 For time:
Push press
DB walking lunges
Weighted step overs
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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
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Every :60 for 10:00:
2 touch and go power cleans + 1 split jerk
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21-15-9 For time:
Shoulder to overhead, up to 95/135
Power cleans
Box jump overs
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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
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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
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“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.
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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
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Every :90 for 12:00
1st: 8-10 DB floor press
2nd: 40m farmers carry or sandbag carry
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“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.
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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
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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
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“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
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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
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Every 2:00 for 10:00
5 back squats
10 bent over DB rows
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“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
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Not for time:
Accumulate 2:00 Sorensen hold or superman hold
