April 21 Bootcamp and CF`
Monday April 22 - Crossfit
2 rounds (15 banded good mornings, 10 pvc pass throughs, 5 push ups)
+
!4: minute EMOM
1: 1 power snatch + 3 OH squats
2: :30 double under practice
+
13 minute amrap
200 m run or 250 m row
8 squat cleans
8 pull ups
8 burpees
+
3-4 rounds
40 m farmer carry
20 hollow rocks
Monday April 22 - Bootcamp
Warm up: 2 rounds - 15 banded good mornings, 10 pvc pass throughs, 5 push ups
+
For 14:00 working at steady pace:
25 toe touches
20 dumbbell snatches
15 kettlebell swings
10 1-arm dumbbell overhead squat (5/side)
+
13:00 AMRAP:
200 m run or 250 m row
8 dumbbell squat cleans
8 pull ups
8 burpees
+
3-4 rounds:
:30 fire hydrant right
:30 fire hydrant left
:30 quadruped hip extensions right
:30 quadruped hip extensions left
Tuesday April 23 - Crossfit
2 rounds of [ 10 light goblet squats W/ :03 pause at bottom, 10 scap pull ups, 10 t spine stretch ]
+
EMOM 15
1: 14 kb swings
2: 7 push ups
3: 14 air squat
+
EMOM 12
1: 60 jump rope or 30 double under ( stop at :45 if you havent finished reps)
2: 5 Front Squat (135/95)
+
2 rounds not for time
20 reverse crunches
20 toe touches
Tuesday April 23 - Bootcamp
Warm up: 2 rounds - 10 light goblet squats with :03 pause at bottom, 10 scap pull ups, 10 t spine stretch
+
EMOM 15:00:
1: :30 weighted glute bridge with plate
2: :30 3-point row right
3: :30 -point row left
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EMOM 12:00:
1: 60 jump rope
2: :30 dumbbell push press
+
2 rounds not for time:
12 trx knees to elbow
10 windmills/side
Wednesday April 24
2 rounds (20 m lunges with pvc overhead in snatch grip, 5 inchworms, 20 m bear crawl)
+
12 min AMRAP
200 m run or 250 m row
10 hang power clean (65/45)
20 m lunges
5 pull ups
+
12 min EMOM
1: 100 m run
2: 7 thruster (95/65)
3: 5 pull ups
+
3-4 rounds
10 straight leg raises
:20 hollow hold
Wedesday April 25 - Bootcamp
Warm up: 2 rounds - 20 m lunge with pvc oh wide grip, 5 inch worms, 20 m bear crawl
+
12:00 AMRAP:
200 m run or 250 m row or ski
10 dumbbell cleans
20 m lunges
5 pull ups or ring rows
+
12:00 EMOM:
1: :30 devils press
2: :30 dumbbell thrusters
3: :30 alternating dumbbell bicep curls
+
2 rounds
30 shoulder taps
30 dead bugs
Thursday April 25 - CrossFit
2 rounds of [10/side 1-leg glute bridges + 10 jumps for height + :30 wrist stretch for front rack positioning ]
+
12 minutes to build to heaviest 4 front squats
+
5 rounds
9 burpees
12 power clean (95/65)
15 wall ball
+
2-3 rounds
:30 handstand hold
10 trx pike
Thursday April 25 - Bootcamp
Warm up: 2 rounds - 10/side single leg glute bridge, 10 jumping squats, :30 wrist stretch
+
For 12:00:
:60 deficit reverse lunges, weighted if possible
:60 bike
:60 weighted step ups
:60 rest
+
5 rounds for time:
9 burpees
12 dumbbell clean and press
15 wall balls
+
3 rounds
:20 hollow hold
:20 flutter kicks
:20 rest
Friday April 26 - Crossfit
2 rounds ( 20 m high knees, 20 m butt kicks, 10 m broad jumps)
+
14 minute EMOM
1: 5 unbroken deadlifts
2: :30 box jumps or plate jumps
+
For time, 14 minute time cap:
200 m run
20 pull ups
200 m run
20 hang snatch (65/45)
200 m run
20 db snatches (50/35)
200 m run
+
2 rounds
25 sit ups
200 m farmer carry
Friday April 26 - Bootcamp
Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 10 m broad jumps
+
14:00 EMOM:
1: 10 dumbbell deadlifts
2: :30 box jumps or plate jumps
+
For time, 14:00 time cap:
200 m run
20 ring rows
200 m run
20 1-arm thrusters right
200 m run
20 1-arm thrusters left
200 m run
+
2 rounds not for time:
25 weighted sit ups
200 m Farmers
April 15 Bootcamp and CF
Monday April 15 - Crossfit
2 rounds (:60 row, 10 m inchworm, 10 m lunges)
+
12 AMRAP
12 DB Snatches (50/35)
16 Single DB Box step up (24”/20”) (50/35)
20 Single Arm DB press (10 per side) (50/35)
+
12 minutes to build to Heaviest Unbroken Deadlift
+
Not For Time
20 m leg pull
30 sit ups
Monday April 15 - Bootcamp
Warm up: 2 rounds - :60 row, 10 m inch worms, 10 m lunges
+
12 minute AMRAP:
12 DB snatches
16 single DB step ups
20 single arm DB press
+
For 12:00, steady pace:
12 kB deadlifts
16 toe touches
20 weighted glute bridge
+
Not for time:
30 side bends per side
30 pendlay rows with empty barbell
Tuesday April 16 - Crossfit
2 rounds of [10 wall squats, 15 light kb swings, 10 broad jumps]
+
Complete a set every 2 minutes for 12 minutes
1 Deadlift +1 power clean + 1 thruster
60 Jump rope or 30 Double unders
+
For Time
Run 200 m
Then
4 rounds
15 wall balls
10 Box Jumps
5 pull ups
Then
Run 200 m
+
3-4 rounds not for time
:15 sorenson hold
10 hollow rocks
Tuesday April 16 - Bootcamp
Warm up: 2 rounds - 10 wall squats, 15 light kB swings, 10 broad jumps
+
Every 2:00 for 10:00:
:30 DB power cleans, :30 DB thrusters (complete :60 work, rest :60)
+
For time:
Run 200 m, then:
4 rounds
15 wall balls
10 box jumps
5 pull ups
Then, run 200m
+
3-4 rounds:
:30 arrested Superman hold
10 hollow rocks
Wednesday April 17 - Crossfit
2 rounds (5 walk outs with push up, 10 m high knee, 10 m butt kick, 10 m bear crawl, 10 m crab walk)
+
5 rounds (45/25)
6 burpees
10 m overhead plate lunges
3 burpees
10 m overhead plate lunges
10 plate to overhead
+
12 min EMOM
1: 100 m run
2: 7 thruster (95/65)
3: 5 pull ups
+
3 sets for time rest 1 minute between sets
10 toe touches
:20 hollow hold
10 toe touches
Wednesday April 17 - Bootcamp
Warm up: 2 rounds - 5 walk outs with push up, 10 m high knees, 10 m butt kicks, 10 m bear crawl, 10 m crab walk
+
5 rounds:
6 burpees
10 m oh plate lunges
3 burpees
10 m oh plate lunges
10 ground to overhead
+
12 minute EMOM:
1: 100 m run
2: 8 dB push press
3: 10 push ups
+
3 sets not for time:
15 trx knees to chest
15 Russian twists
Thursday April 18 - Crossfit
2 rounds of [ 10 pvc pass thru, 10 banded tricep extensions, :30 handstand hold or modified handstand hold ]
+
10 minutes to build to heavy complex
1 strict press + 1 push press + 1 split jerk
+
3 rounds for time:
200 m run or 250 row if its raining
16 sumo deadlift high pulls
10 toes to bar
4 burpees
+
accumulate :60 flutter kick
40 shoulder taps
Thursday April 18 - Bootcamp
Warm up: 2 rounds - 10 pvc pass throughs, 10 banded tricep extensions, :30 plank
+
For 10:00, steady pace:
9 ring rows
12 hollow rocks
15 kB swings
+
3 rounds for time:
200 m run or 250 m row
16 sumo kB sumo deadlift high pull
10 knees to elbow
4 burpees
+
Not for time:
Accumulate a total of 50 glute bridge dB press
Friday April 19 - Crossfit and Bootcamp
500 m ski, 500 m row, .5 mile bike
+
Teams of 2 one person working at a time
60 calories row
60 calories ski
60 calories bike
+
10 minute time cap
150 wall balls ( choose a ball you can complete 150 during the 10 minutes. If you are not using a target throw as high as you can like there is a target!)
+
- Accumulate 2:00 plank on bosu or swiss ball
- Accumulate 2:00 plank pull throughs with kB
April 8 Bootcamp and CF
Monday April 8 Crossfit
2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit)
+
every :60 for 10:00
1: 7 back squats (choose weight where you have at least: 30 rest)
2: 3 strict chest to bar pull ups
+
For time (15:00 cap)
7 rounds
5 goblet squat
15 OH press with KBs
20 step ups with KBs
+
3 rounds
10 trx pike
20 trx knee to elbows
Monday April 8 Bootcamp
Warm up: 2 rounds- 20 m high knees, 20 m butt kicks, :30 wall sit
+
Every :60 for 10:00:
1: :30 jumping squats
2: 5-7 inverted barbell pull ups from rig
+
7 rounds for time (15:00 time cap):
5 goblet squats
15 OH press with kb’s
20 step ups with kb’s
+
Not for time:
Accumulate a total of 100 toe touches
Tuesday April 9 Crossfit
2 rounds of [10 scap pull ups, 5 walk outs, 5 push ups]
+
14 minute to find a heavy set
1 power clean + 2 front squat + 1 jerk
+
12 minute amrap
200 m run
20 KBS
10 push ups
+
2-3 rounds
10 ghd
20 sit up
:30 plank
Tuesday April 9 Bootcamp
Warm up: 2 rounds - 10 scap pull ups, 5 walk outs, 5 push ups
+
For 14:00, working at at a moderate pace:
21 cal bike
18 Russian twists with wall ball
15 sit ups with wall ball
12 wall balls
+
12:00 AMRAP:
200 m run
12 kbs
10 push ups
+
2-3 rounds not for time:
10 fire hydrants/side
15 quadruped hip extensions/side
:30 Superman hold
Wednesday April 10 Crossfit
2 rounds (10 ghd, 10 pvc pass throughs, 10 broad jumps)
+
15 min EMOM
1: 3 squat snatch (start light keep adding as comforatable)
2: :40 double under
3: :40 row/bike/ski
+
For Time
1000 m row
21-15-9
db snatch
burpees
+
accumulate 1 minute side plank per side
50 russian twist
Wednesday April 10 Bootcamp
Warm up: 2 rounds - 10 GHD, 10 pvc pass throughs, 10 broad jumps
+
15:00 EMOM:
1: :30 push press
2: :40 jump rope
3: 100 m run
+
For time:
1,000 m row, then
21-15-9
DB Snatch
Burpees
+
3 rounds not for time:
10 dumbbell external rotations (watch wrists, don’t let them fall back, keep hand in line with forearm)
20 banded tricep extensions / side
Thursday April 11 Crossfit
2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded good mornings]
+
12 min amrap
10 box jumps
10 oh press (just the bar)
20 m bearcrawl
1 min ski
+
2 rounds
400 m run
200 m farmer carry
15 clean and jerk (95/65)
+
accumumlate 1 min hollow hold
20 hollow rocks
Thursday April 11 Bootcamp
Warm up: 2 rounds - :30 jacks, 10 HRPU, 10 banded good mornings
+
12:00 AMRAP:
10 box jumps or step ups
10 oh press
20 m bearcrawl
:60 row, bike, or ski
+
2 rounds:
400 m run
200 m FC
15 plate ground to overhead
+
Accumulate :60 hollow hold and 20 hollow rocks
Friday April 12 Crossfit
2 rounds ( 1 min bike, 1 min ski, 1 min row )
+
12 minutes to find heavy thruster
+
8 minute
GYM CHALLENGE
how far can you row?
8 minutes to see how far you can row. Winner of the week will receive prize from mystic chungus
+
3 rounds
L sit as long as possible for yourself
Friday April 12 Bootcamp
Warm up: 2 rounds - :60 row, :60 bike, :60 ski
+
12:00 EMOM:
1: 8 dumbbell thrusters
2: :30 plank ups
+
8 minute gym challenge
How far can you row?
+
3 rounds:
10 bent over rows/side
10 hamstring curls with exercise ball
:40 shoulder taps, try to rock as little as possible
April 1 Bootcamp and CF
Monday April 1 - Crossfit
10:00 warm up
row/bike/ski @easy pace
3 rounds of [ :60 row/bike/ski, 5 pull ups or ring rows, 10 push ups, 15 air squats]
+
every :60 for 10:00
1: :30 double under practice
2: :30 bottom of front squat hold ( stay under #95)
+
For time (15:00 cap)
10 burpees over the bar
20 power clean and jerk (95/65)
30 row calories
20 power clean and jerk
10 burpees over the bar
+
10 turkish get ups at a challenging weight ( 5 per arm)
Monday April 1 Bootcamp
10:00 warm up - 3 rounds :60 row, bike, ski @ easy pace, 5 pull ups or ring rows, 5 push ups, 15 air squats
+
Every :60 for 10:00:
1: :30 jump rope
2: :30 bottom of goblet squat hold
+
For time (15:00 time cap):
10 burpees
20 dumbbell clean and press
30 row calories
20 dumbbell clean and press
10 burpees
+
10 Turkish get ups (5/arm)
Tuesday April 2 Crossfit
10:00 warm up
row/bike/ski@easy pace
2 rounds of [10 scap pull ups, 5 walk outs, 5 push ups]
+
10 minute EMOM
2 power snatch + 3 OH squat
+
14 min AMRAP
200 m run or 250 m row/ski
10 box jumps
10 push ups
20 kb swings
+
2 rounds not for time
10 strict toes to bar
:30 L hang
Tuesday April 2 Bootcamp
Warm up: Row, bike, ski @ easy pace, then 2 rounds - 10 scap pull ups, 5 walk outs, 5 push ups
+
10:00 EMOM:
1: 12 dumbbell snatches
2: 5 1-arm DB OH squat R arm + 5 L arm
+
14:00 minute AMRAP:
200 m run or 250 m row or ski
10 box jumps or weighted step ups
10 push ups
20 kB swings
+
2 rounds not for time:
12 McGill crunches, :03 pause at top
12 weighted side bends/side
Wednesday April 3 Crossfit
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20 banded good mornings + 20m walking lunges + 20 m high knees + 20 m butt kicks]
+
12 Min EMOM
1: 6 front squat
2: :30 superman hold
+
4 rounds
400 m run or 500 m row/ski
8 front squats
8 burpees
+
2-3 rounds not for time:
5 v ups
10 toe touches
15 reverse crunches or lemon squeezers
20 sit up
Wednesday April 3 Bootcamp
Warm up: Row, bike or ski @ easy pace, 2 rounds 20 banded good mornings, 20 m walking lunges, 20 m high knees, 20 m butt kicks
+
12 minute EMOM:
1: 6 dumbbell squat cleans
2: :30 Superman hold
+
4 rounds for time:
400 m run or 500 m row or ski
10 dumbbell walking lunges (5 per side)
8 burpees
+
2-3 rounds
5 v ups
10 toe touches
15 reverse crunches or lemon squeezers
20 sit ups
Thursday April 4 Cossfit
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded good mornings]
+
12 minutes to build to a heavy deadlift
+
5 rounds or 15 minute time cap
12 thrusters
6 strict pull ups
12 calories
+
accumulate 2 minute plank on bosu or swiss ball
Thursday April 4 Bootcamp
10:00 warm up - Row, bike, or ski @ easy pace, 2 rounds :30 jacks, 10 hand release push ups, 10 banded good mornings
+
12:00, moving continuously at easy pace:
15 kB deadlifts
12 knees to chest
9 glute bridge dumbbell press
+
5 rounds or 15:00 time cap:
12 dumbbell thrusters
6-8 rings rows, as far under rig as possible
12 calories
+
2-3 rounds
:30 flutter kicks
:30 mountain climbers
Friday April 5 Crossfit and Bootcamp
10:00 warm up
Row/bike/ski @easy pace
2 rounds of [ 10 goblet squats w:03 pause at bottom + 20 m bear crawl + 10m broad jumps]
+
10 minutes of skill work
+
20 minute amrap with a partner
50 pull ups
50 kb swings
50 box jumps
+
2-3 sets not for time:
:30 sorenson hold
:30 hollow hold
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