May 20 Bootcamp and CF
Monday May 20
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + 20m burpee broad jumps + 20m penguin walk]
+
Every :60 for 12:00
1st: 5 touch and go deadlifts
2nd: :30 double unders
3rd: :30 handstand hold/headstand hold/plank
+
3 rounds for time (15:00 cap)
200m run
10 hang power cleans, 65/95
10 burpees over the bar
10 pull ups
+
2-3 rounds not for time:
15 banded lat pull downs
10 V-ups
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + 20m burpee broad jumps + 20m penguin walk]
+
12 min AMRAP
7 kb RDL
7 kb Deadlift
50 jump rope
1 wall walk or 4 push-ups
+
3 rounds for time (15:00 cap)
200m run
10 DB hang power cleans
10 burpees over the db
10 pull ups or ring rows
+
2-3 rounds not for time:
15 banded lat pull downs
10 V-ups
Tuesday May 21
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + 15 light kettlebell swings]
+
Every :90 for 5 sets:
1st: 1 squat clean + 1 hang squat clean + 1 front squat
2nd: :30 strict toes to bar or toes to rings
+
For time (15:00 cap)
100m farmers carry, tough
50 box jump overs
50 row calories
50 air squats
+
2-3 sets not for time:
20 russian twists
10/side 1-arm DB scap retractions
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + 15 light kettlebell swings]
+
Every :90 for 5 sets:
1st: row easy pace :30 + air squats :30
2nd: :30 strict toes to bar or toes to rings
+
For time (15:00 cap)
100m farmers carry, tough
50 box jump overs
50 row calories
50 air squats
+
2-3 sets not for time:
20 russian twists
20 alt cross body knee to elbow (in plank position)
Wednesday May 22
row/run/bike/ski@easy pace
2 rounds of [6/side 1-arm DB push press + :30 plank + 5 strict pull ups or ring rows]
+
Every 2:00 for 6 sets:
3 push jerks
:30 hollow hold
+
Every :60 for 16:00
1st: 100m run
2nd: 8 dual DB snatches
3rd: 1 rope climb or 5-8 tough upper pull
4th: :30 sit ups with feet anchored under DBs
+
Not for time:
Accumulate 60 alternating bicep curls
Accumulate 60 banded tricep pull downs
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [6/side 1-arm DB push press + :30 plank + 5 strict pull ups or ring rows]
+
Every 2:00 for 6 sets:
8 strict db press heavy
:30 hollow hold
+
Every :60 for 16:00
1st: 100m run
2nd: 8 dual DB snatches (for boot campers give them option of 16 single db snatches if they cant get the rhythm of the double)
3rd: 5-8 tough upper pull
4th: :30 sit ups with feet anchored under DBs
+
Not for time:
Plank :45 sec
30 banded tricep pull downs
Thursday May 23
row/run/bike@easy pace
2 rounds of [20m lunges + 20m single leg stretch + :30 sit ups]
+
Every :60 for 15:00
1st: 6 R leg elevated DB lunges, 30x1 tempo
2nd: 6 L leg elevated DB lunges, 30x1 tempo
3rd: :30 ab work, coaches choice, switch movements each set
+
AMRAP in 9:00
45 double unders or 90 single unders
6/side 1-arm DB thrusters, 35/50
200m run
+
Not for time:
Accumulate :60 TRX plank
Accumulate :90 kettlebell front rack hold
Bootcamp:
row/run/bike@easy pace
2 rounds of [20m lunges + 20m single leg stretch + :30 sit ups]
+
Every :60 for 15:00
1st: 10 R leg reverse lunge with knee drive
2nd: 10 L leg reverse lunge with knee drive
3rd: :30 ab work, coaches choice, switch movements each set
+
AMRAP in 9:00
45 double unders or 90 single unders
6/side 1-arm DB thrusters, 35/50
200m run
+
Not for time:
Accumulate :60 plank
Accumulate :90 wall sit
Friday May 24
row/run/bike/ski@easy pace
2 rounds of [10 alternating dumbbell snatches + 5 inchworms + :30 hand-release push ups]
+
For 10:00
Power snatch, either build to a heavy single or use time to work on light technique work
+
AMRAP in 15:00 with a partner, partners trade full movements:
15 calories
15 kettlebell swings, 35/53
15 hand-release push ups or 10 handstand push ups
+
2-3 sets not for time:
20m/side 1-arm dumbbell overhead carry
:30 flutter kicks
May 6 Bootcamp and CF
Monday May 6
row/run/bike/ski@easy pace
2 rounds [15 light banded good mornings + 20m penguin walk + 20m quad stretch + 5 inchworms]
+
Every :90 for 5 sets:
1st: 5 clean-grip deadlifts, 31x1 tempo
2nd: :45 easy bike/row/ski, switch machines every round
+
For time (15:00 cap)
400m run
30 burpees to a plate
400m run
20 burpees to a plate
400m run
10 burpees to a plate
+
2-3 sets not for time:
12 V-ups
:15/side star plank
Bootcamp
row/run/bike/ski@easy pace
2 rounds [15 light banded good mornings + 20m penguin walk + 20m quad stretch + 5 inchworms]
+
Every :90 for 5 sets:
1st: 10-12 med ball clean + wall ball
2nd: :30 OH Plate Hold (moderate to heavy)
+
For time (15:00 cap)
400m run
30 burpees to a plate
400m run
20 burpees to a plate
400m run
10 burpees to a plate
+
2-3 sets not for time:
12 V-ups
:15/side plank
Tuesday May 7
row/run/bike/ski@easy pace
2 rounds [10 air squats w/:01 pause in bottom + 12 hand-release push ups + :20-:30 hang from bar]
+
Every :60 for 15:00
1st: 3 back squats, 20x1 tempo, build so last set is tough
2nd: 5-6 1-arm DB shoulder press R side, 30x1 tempo
3rd: 5-6 1-arm DB shoulder press L side, 30x1 tempo
+
For 9:00
3 squat cleans, up to 95/135
3 pull ups
50 double unders or 100 single unders
6 squat cleans
6 pull ups
50 double unders or 100 singles
9…..
12…..
Etc…
+
3 sets:
:30 plank
:30 rest
:30 superman hold
:30 rest
:30 rest
:30 mountain climbers
:30 rest
Bootcamp
row/run/bike/ski@easy pace
2 rounds [10 air squats w/:01 pause in bottom + 12 hand-release push ups + :20-:30 hang from bar]
+
Every :60 for 15:00
1st: 12 box squats with light kb (choose box below parallel or hip crease below knees)
2nd: 5-6 1-arm DB shoulder press R side, 30x1 tempo
3rd: 5-6 1-arm DB shoulder press L side, 30x1 tempo
+
For 9:00
3 DB thrusters
3 pull ups or ring rows
50 double unders or 100 single unders
6 DB thrusters
6 pull ups or ring rows
50 double unders or 100 singles
9…..
12…..
Etc…
+
3 sets:
:30 plank
:30 rest
:30 superman hold
:30 rest
:30 mountain climbers
:30 rest
Wednesday May 8
row/run/bike/ski@easy pace
2 rounds of [20m broad jumps + 20m bear crawl + :30 strict
+
Every :90 for 4 sets:
1st: 2 power cleans + 2 hang power cleans
2nd: 6-10 strict toes to bar or knees to elbows
+
AMRAP in 12:00
16 row calories
6/side 1-arm dumbbell hang clean and jerks, 35/50
16 box jump overs
+
Not for time:
200m farmers carry or sandbag carry
200m 1-arm DB overhead carry, switch arms when needed
Bootcamp
row/run/bike/ski@easy pace
2 rounds of [20m broad jumps + 20m bear crawl + :30 strict pull ups)
+
Emom in 12:00
1: 10 goblet squats
2: 20 reverse crunches/lemon squeezers
3: :30 flutter kick
+
AMRAP in 12:00
16 row calories
6/side 1-arm dumbbell hang clean and jerks, 35/50
16 box jump overs (or stack plates to make a smaller box)
+
Not for time:
2 rounds
20 trx knee to elbow
:30 plank
Thursday May 9
row/run/bike/ski@easy pace
2 rounds [:30 handstand hold + 20m lunges + 20m quad stretch + :15/side plank]
+
Every :60 for 12:00
1st: 10 alternating reverse front rack lunges
2nd: 6-8 bent over dumbbell rows, 20x1 tempo
3rd: :30 handstand push ups or wall walks
+
3 rounds for time (15:00 cap)
300m run
20 wall balls
20 kettlebell swings, 35/53
+
2-3 sets not for time:
14 banded curls
:30 flutter kicks
Bootcamp
row/run/bike/ski@easy pace
2 rounds [:30 handstand hold/pike handstand/ elevated feet plank + 20m lunges + 20m quad stretch + :15/side plank]
+
Every :60 for 12:00
1st: 10m oh plate lunges (moderate to heavy)
2nd: :30 top of trx row hold
3rd: :30 handstand push ups or wall walks or elevated feet push ups or hrpu
+
3 rounds for time (15:00 cap)
300m run
20 wall balls (20/14)
20 kettlebell swings, 35/53
+
2-3 sets not for time:
14 banded curls
14 banded tricep pull downs
:30 flutter kicks
Friday May 10
row/run/bike/ski@easy pace
2 rounds [10 hand-release push ups + :30 handstand hold + :30 sit ups]
+
Every :90 for 5 sets:
1st: 10-12 dumbbell bench press, 20x1 tempo
2nd: 1-2 rope climbs or 8-10 strict pull ups
+
For time (15:00 cap)
50 sit ups w/feet anchored under dumbbells
40 dumbbell push press, 35/50
30 calories
20 toes to bar
10 wall walks
+
2-3 sets not for time:
20 russian twists
12 light dumbbell reverse flys
Bootcamp
row/run/bike/ski@easy pace
2 rounds [
+
Every :90 for 5 sets:
1st: 100 m sprint/jog/fastwalk
2nd: 12 DB bench press with glute bridge
+
For time (15:00 cap)
50 sit ups w/feet anchored under dumbbells
40 dumbbell push press, 35/50
30 calories
20 toes to bar
10 wall walks or 23 hand release push ups
+
2-3 sets not for time:
20 russian twists
:15 leg lift hold with med ball between feet
April 29 Bootcamp and CF
Monday April 29
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 plank + 20m walking lunges + 20m jog]
+
Every :90 for 5 sets:
1st: 4 back squats, 20x1 tempo
2nd: :30 handstand hold or pike plank (feet up on box)
+
AMRAP in 10:00
12 1-arm DB thrusters, switch arms when needed
12 burpees over your dumbbell
300m run or 350m row/ski
+
2-3 sets not for time:
:15/side plank
10 back extensions
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 plank + 20m walking lunges + 20m jog]
+
Every :90 for 5 sets:
1st: :30 wall sit with kb (keep back flat on wall don’t round over kb)
2nd: :30 handstand hold or pike plank (feet up on box)
+
AMRAP 10:00
12 1-arm DB thrusters, switch arms when needed
12 burpees over your dumbbell
300m run or 350m row/ski
+
2-3 sets not for time:
:15/side plank
10 back extensions or 20 glute bridge if not comfortable with ghd
Tuesday April 30
row/run/bike/ski@easy pace
2 rounds of [ 15 banded good mornings + :30 sit ups + 20m penguin walk + 20m high knees]
+
Every :60 for 12:00
1st: 5-6 1-leg DB or KB romanian deadlifts R side, 31x1 tempo
2nd: 5-6 1-leg DB or KB romanian deadlifts L side, 31x1
3rd: :30 hollow rocks
+
For time (15:00 cap)
500m row/ski
21 power cleans, up to 95/135
21 sit ups
500m row/ski
15 power cleans
15 sit ups
500m row/ski
9 power cleans
9 sit ups
+
Not for time:
Accumulate 2:00 weighted plank
Bootcamp:
2 rounds of [ 15 banded good mornings + :30 sit ups + 20m penguin walk + 20m high knees]
+
Every :60 for 12:00
1st: :45 glute bridge hold
2nd: 10 m reverse lunges
3rd: :30 hollow rocks
+
For time (15:00 cap)
500m row/ski
21 db power clean
21 sit ups
500m row/ski
15 db power cleans
15 sit ups
500m row/ski
9 db power cleans
9 sit ups
+
Not for time:
Accumulate 2 minute plank with feet on box
Wednesday May 1
row/run/bike/ski@easy pace
2 rounds of [10 light dumbbell squats + 20m broad jumps + 20m bear crawl + 10 alternating side lunges]
+
A. 10:00 to either build to a heavy squat clean and split jerk OR use time for LIGHT technique work if still new to this lift. Get in some double under practice during your rest
+
Every :60 for 16:00
1st: 12 wall balls
2nd: 40m farmers carry, tough
3rd: 8/10 calories bike/row/ski
4th: 10-12 toes to bar or hanging knee raises
+
3 sets not for time:
12-15 hip extensions
14 alternating bicep curls
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [10 light dumbbell squats + 20m broad jumps + 20m bear crawl + 10 alternating side lunges]
+
10 minute AMRAP at steady pace
1 min row/ski/bike
10 m spiderman
10 m bearcrawl (hips low)
1 min bike/row/ski
15 kb swings
5 box jumps
+
Every :60 for 16:00
1st: 12 wall balls
2nd: 40m farmers carry, tough
3rd: 8/10 calories bike/row/ski
4th: 10-12 toes to bar or hanging knee raises
+
3 sets not for time:
:20 hollow hold
15 lemon squeezers
Thursday May 2
row/run/bike/ski@easy pace
2 rounds of [10 alternating DB snatches +
+
Every :90 for 4 sets:
1st: 2-3 power snatches, quick reset between reps, stay light/moderate and focus on good form
2nd: :45 ab work, switch movements every set (V-ups, flutter kicks, leg raises, plank march)
+
For time (15:00 cap)
50 calories row/bike/ski
50 alternating DB snatches, 35/50
50 step ups holding DB any way
+
2-3 sets not for time:
10/side 1-arm DB scap retractions
15 light banded lat pull downs
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of (10 alternating DB snatches + :30 jumping jacks + 6 inchworms)
+
Every :90 for 4 sets:
1st: 12 dumbbell push jerk
2nd: :45 ab work, switch movements every set (V-ups, flutter kicks, leg raises, plank march)
+
For time (15:00 cap)
50 calories row/bike/ski
50 alternating DB snatches, 35/50
50 step ups holding DB any way
+
2-3 sets not for time:
10 / side Renegade row
15 banded tricep pull downs
Friday May 3
row/run/bike/ski@easy pace
2 rounds of [:30 jumping squats + 5 strict pull ups or ring rows + 20m quad stretch + 20m walking lunge]
+
AMRAP in 18:00 with a partner, one person working at a time, partners must tag when trading off
400m run
20 pull ups
30 front squats from the floor, up to 95/135
+
5:00 rest
+
For 5:00 with partner, one person working at a time:
Max calories
+
Not for time with partner:
Accumulate 80 hollow rocks between both partners, partner not doing hollow rock must be holding a plank
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
+
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