March 25 Bootcamp and CF
Monday 3/25 - Bootcamp
Warm up: 2 rounds- : 60 row, bike, or ski, 5 ring rows, 5 push ups, 10 air squats
+
For 10:00:
1st: :30 bike, moderate pace
2nd: :30 weighted hollow hold
+
For time with a 20 minute time cap:
33-27-21-15-9
Dumbbell Thrusters
Ring rows or barbell pull ups
+
Not for time:
Accumulate 75 shoulder taps
Monday 3/25 - CrossFit
Warm up: 2 rounds- : 60 row, bike, or ski, 5 ring rows, 5 push ups, 10 air squats
+
For 10:00:
1st: :30 bike/row/ski moderate pace
2nd: :30 weighted hollow hold
+
For time with a 20 minute time cap:
33-27-21-15-9
Thrusters, 65/95
CTB pull ups or pull ups, use band if necessary
+
Not for time:
Accumulate 75 shoulder taps in either plank position or wall walk position
Tuesday 3/26 - Bootcamp
Warm up: 2 rounds - 10 banded good mornings, 10 forward raises, 10 pull aparts, 20 m walking lunges
+
Every 2:00 for 12:00:
12 kB swings, 10 deficit reverse lunges (stand on plate with kB) - complete both movements in 2:00
+
For time:
30 wall balls
30 knees to elbow
20 wall balls
20 knees to elbow
10 wall balls
10 knees to elbow
+
2-3 rounds not for time:
:30 reverse plank
:30 weighted wall sit
Tuesday 3/26 - CrossFit
Warm up: 2 rounds - 10 banded good mornings, 10 forward raises, 10 pull aparts, 20 m walking lunges
+
Every 2:00 for 12:00:
6 touch and go deadlifts + :30 plank with hands on barbell
+
For time:
30 box jumps
30 toes to bar
20 box jumps
20 toes to bar
10 box jumps
10 toes to bar
+
2-3 rounds not for time:
:30 sorensen hold or :15/side 1-leg sorensen hold
14 alternating DB curls
Wednesday - Bootcamp
Warm up: 2 rounds - :30 jacks, 20 m high knees, 20 m butt kicks, 10 walk outs
+
Every :90 for 12:00:
1st: 7 dumbbell cleans, 5 push press
2nd: :30 burpees
+
15 minute EMOM:
1st: 100 m sprint
2nd: 8-10 kettlebell swings
3rd: 8-10 push ups
+
Not for time:
200 m Farmers Carry
Wednesday - CrossFit
Warm up: 2 rounds - :30 jacks, 20 m high knees, 20 m butt kicks, 10 walk outs
+
Every :90 for 12:00:
1st: 5-7 touch and go power cleans
2nd: :30 burpees over the bar at steady pace
+
15 minute EMOM:
1st: 100 m sprint
2nd: 15 kettlebell swings
3rd: 15 hand-release push ups or handstand push ups if proficient
+
Not for time:
200 m Farmers Carry
Thursday - Bootcamp
Warm up: 2 rounds - 20 step ups, :30 plank, 20 m bear crawl, 10 reverse Samson
+
For 10:00, moving at moderate pace continuously:
20 dumbbell snatches
15 calorie row, bike, or ski
10 kB deadlifts
+
“Cindy” - 20 minute AMRAP:
5 pull ups or ring rows
10 push ups
15 air squats
+
2-3 rounds Not for time:
15 glute bridges, weighted if possible
:20 Superman hold
Thursday - CrossFit
Warm up: 2 rounds - 20 step ups, :30 plank, 20 m bear crawl, 10 reverse Samson
+
For 10:00
1st: 10 DB see-saw bench press
2nd: 40m uneven carry (1-arm KB front rack, 1-arm KB farmers carry)
+
“Cindy” - 20 minute AMRAP:
5 pull ups or ring rows
10 push ups
15 air squats
+
2-3 rounds Not for time:
15 glute bridges, weighted if possible
:20 Superman hold
Friday - Bootcamp
Warm up: 2 rounds- 20 m broad jumps, 10 t spine stretches, 10 m crab walk, 10 m duck walk
+
For 10:00:
Work on skill of choice
+
For 20:00 with a partner, one person working at a time:
20 sit ups, 20 box jumps or step ups, 20 burpees
30 sit ups, 30 box jumps or step ups, 30 burpees
40 sit ups, 40 box jumps or step ups, 40 burpees
50 sit ups
Calorie row in remaining time
+
Not for time:
Accumulate a total of 50 Russian twists
Friday - CrossFit
Warm up: 2 rounds- 20 m broad jumps, 10 t spine stretches, 10 m crab walk, 10 m duck walk
+
For 10:00:
Work on skill of choice
+
For 20:00 with a partner, one person working at a time:
20 sit ups, 20 box jumps or step ups, 20 burpees
30 sit ups, 30 box jumps or step ups, 30 burpees
40 sit ups, 40 box jumps or step ups, 40 burpees
50 sit ups
Calorie row in remaining time
+
Not for time:
Accumulate a total of 50 Russian twists
March 18 Bootcamp and CF
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
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
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
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