June 3 Bootcamp and CF`
Monday 6/3 Bootcamp
Warm up: 2 rounds - 5 overhead squats with PVC, 10 PVC pass throughs, 10 ring rows, 20 m high knees
+
Every :60 for 12:00:
1st: :30 double dumbbell snatch
2nd: :30 hanging knees to elbow or leg raises
+
4 rounds for time:
15 row, bike, or ski calories
12 alternating dumbbell snatches
9 single arm dumbbell overhead squat / side
+
2-3 rounds not for time:
15 banded tricep pull downs
15 v ups
CrossFit
Every :60 for 12:00:
1st: 1 power snatch + 1 hang power snatch
2nd: 6-8 toes to bar
+
4 rounds for time:
15 row, bike, or ski calories
12 alternating dumbbell snatches
9 single arm dumbbell overhead squat / side
+
2-3 rounds not for time:
15 banded tricep pull downs
15 v ups
Tuesday 6/4 Bootcamp
Warm up: 2 rounds: 15 banded pull aparts, 20 m bear crawl, 10 m inch worms, 10 m crab walk
+
Every :90 for 5 rounds:
1st: :30 dumbbell power cleans, directly into :30 push press
2nd: :60 jump rope
+
For time:
400 m run
15 dumbbell squat cleans
15 pull ups or ring rows
15 burpees
400 m run
+
Not for time:
Accumulate 50 banded hamstring curls
CrossFit
Every :90 for 5 rounds:
1st: 2 touch and go power cleans + 3 push press
2nd: :60 double under practice
+
For time:
400 m run
15 squat cleans, up to 95/135
15 pull ups
15 burpees
400 m run
+
Not for time:
Accumulate 50 banded hamstring curls
Wednesday 6/5 Bootcamp
Warm up: 2 rounds - 10 squats, 10 m quad stretch, 10 plank rotations/side, 10 alternating torch touches from plank
+
Every 2:00 for 5 rounds:
100 m run + 10 renegade rows (5/side)
+
3 rounds for total reps:
:60 wall balls
:60 alternating 1-Arm clean & jerk
:60 burpees
:60 rest
+
Not for time:
30 shoulder taps
30 mountain climbers
30 toe touches
CrossFit
Every 2:00 for 5 rounds:
100 m run + 10 renegade rows (5/side)
+
3 rounds for total reps:
:60 wall balls
:60 alternating 1-arm DB hang clean and jerk, 35/50
:60 burpees
:60 rest
+
Not for time:
30 shoulder taps
30 mountain climbers
30 toe touches
Thursday 6/6 Bootcamp
Warm up: 2 rounds - 15 glute bridges, 15 banded good mornings, 15 sit ups, 20 m walking lunges
+
For 10:00, working continuously at moderate pace:
10 glute bridge hold dumbbell press
12 alternating deficit reverse lunges off plate, weighted if possible
14 plate ground to overhead
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For time:
Weighted lunges
Hand release push ups
Box jumps overs or Weighted step overs
+
2-3 sets not for time:
12 banded lat pull downs
:30 flutter kicks
CrossFit
For 10:00
1: 6-8 moderate goblet squats, 30x0 tempo,
2: :30 plank
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For time:
Front rack reverse lunges,
Hand release push ups or handstand push ups if proficient
Box jumps overs
+
2-3 sets not for time:
12 banded lat pull downs
:30 flutter kicks
Friday 6/7 Bootcamp
2 rounds [10 toe touches from plank position + 10 alternating lunges + :30 sit ups]
+
Every :60 for 12:00:
1st: 6 single leg dumbbell deadlift, right
2nd: 6 single leg dumbbell deadlift, left
3td: :30 lateral lunges
+
27-21-15-9 For time:
Russian Kettlebell swings
Kettlebell deadlift
Weighted sit ups
+
Accumulate 2:00 plank
Accumulate 2:00 hollow hold
CrossFit
Every :60 for 12:00:
1st: 6 single leg dumbbell deadlift, right
2nd: 6 single leg dumbbell deadlift, left
3td: :30 strict pull ups
+
27-21-15-9 For time:
Russian Kettlebell swings
Deadlift, 95/135
Weighted sit ups
+
Accumulate 2:00 plank
Accumulate 2:00 hollow hold
May 27 Bootcamp and CF
Monday May 27
“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
Partition reps as needed
Tuesday May 28
row/run/bike/ski@easy pace
2 rounds [10 alternating toe touches from plank position + 20m single leg stretch + 20m penguin walk]
+
Every :60 for 15:00
1st: :30 easy bike/row/ski
2nd: :30 hollow hold
3rd: 40m moderate farmers carry
+
Every :60 for 15:00
1st: :30 single unders
2nd: :30 V-ups
3rd: :30 moderate kettlebell front rack hold
+
Not for time:
400m cool-down walk, sandbag/wall ball optional
Wednesday May 29
row/run/bike/ski@easy pace
2 rounds [ :30 air squats + 12 light banded pull aparts + :30 plank]
+
Every :90 for 5 sets:
1st: 1 power clean + 3 front squats
2nd: :45 gymnastics/skill work practice of choice
+
3 rounds for time (15:00 cap)
20 wall balls
200m run w/wall ball
20 sit ups
+
2-3 sets not for time:
:15/side plank
15 banded tricep pull downs
Bootcamp:
row/run/bike/ski@easy pace
2 rounds [ :30 air squats + 12 light banded pull aparts + :30 plank]
+
Every :90 for 5 sets:
1st: 5 push press + 5 front squats + 2 burpees
2nd: :45 plate hops
+
3 rounds for time (15:00 cap)
20 wall balls
200m run w/wall ball
20 sit ups
+
2-3 sets not for time:
:15/side plank
15 banded tricep pull downs
Thursday May 30
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 20m bear crawl + 20m broad jumps]
+
Every :60 for 12:00
1st: 6-8 moderate Filly press on R arm
2nd: 6-8 moderate Filly press on L arm
3rd: :30 ab work, coaches choice
+
AMRAP in 13:00
400m row or ski
12 burpee box jump overs
12 dumbbell power cleans, 35/50
+
2-3 sets not for time:
10/side 1-arm DB scap retraction
:30 lemon squeezers
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 20m bear crawl + 20m broad jumps]
+
Every :60 for 12:00
1st: 12 kb swings
2nd: 5 thrusters (5 seconds up and 5 seconds down/use lighter to moderate weight)
3rd: :30 ab work, coaches choice
+
AMRAP in 13:00
400m row or ski
12 burpee box jump overs
12 dumbbell power cleans, 35/50
+
2-3 sets not for time:
8 per arm 1 arm trx row
:30 lemon squeezers
Friday May 31
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + 10m duck walk + 10m crab walk + 20m jog]
+
For 10:00
Back squat, build to a tough triple
+
AMRAP in 16:00 with a partner, one person working at a time:
20 thrusters, 65/95
400m run
20 pull ups
30 calories
+
2-3 sets not for time:
20m/side 1-arm heavy farmers carry
:30 plank march
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + 10m duck walk + 10m crab walk + 20m jog]
+
For 10:00 EMOM
8 squats as low as you can go
+
AMRAP in 16:00 with a partner, one person working at a time:
20 thrusters, 65/95
400m run
20 pull ups
30 calories
+
2-3 sets not for time:
20m/side 1-arm heavy farmers carry
:30 plank march
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