June 24 Bootcamp and CF
Monday 6/24 Bootcamp
Warm up: 2 rounds - 5 burpee broad jumps, :30 top of ring row hold, 5 overhead squats w/pvc, 20 m bear crawl
+
Every :60 for 10:00:
1st: :30 alternating dumbbell snatches
2nd: 100 m run
+
For time:
Buy in: 100 jump rope
30 dB push press
30 1-arm dB overhead squats (15/side)
30 hand release push ups
Buy out: 100 jump rope
+
2-3 rounds not for time:
:30 hollow hold, weighted if possible
:30 flutter kicks
CrossFit
Every :60 for 10:00:
1st: 3 power clean singles
2nd: 100 m run
+
For time (15:00 cap)
Buy in: 100 jump rope
30 power cleans, up to 95/135
30 deadlifts, up to 135/185
30 hand release push ups
Buy out: 100 jump rope
+
2-3 rounds not for time:
:30 hollow hold, weighted if possible
:30 flutter kicks
Tuesday 6/25 Bootcamp
Warm up: 2 rounds - 15 banded good mornings, 15 sit ups, 5 inch worms, :30 bar hang
+
Every :60 for 12:00:
1st: :30 goblet squats
2nd: :30 plank rolls
3rd: :30 kB deadlift
+
20 minute AMRAP:
20 kB swings
20 cal row, bike, or ski
20 knees to elbow or toes to bar
+
Not for time:
20 clamshells/side
20 quadruped hip extensions/side
20 banded tricep extensions
CrossFit
Every :60 for 12:00:
1st: 2 back squats, 20x1 tempo
2nd: :30 passive hang from bar or rings
3rd: :30 handstand hold or plank
+
20 minute AMRAP:
20 kettlebell swings, 35/53
20 cal row, bike, or ski
20 knees to elbow or toes to bar
+
Not for time:
20 clamshells/side
20 quadruped hip extensions/side
20 banded tricep extensions
Wednesday 6/26 Bootcamp
Warm up: 2 rounds - :30 wall sit, :30 bottom of push up hold, 10 single leg glute bridges/side, 15 banded pull aparts
+
Every :90 for 12:00:
1st: :30 renegade rows, :30 plank
2nd: :45 weighted sit ups
+
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters
1-2-3-4-5-6-7-8-9-10
Burpees over dumbbells
+
3 rounds not for time:
15 banded lat pull downs
:30 glute bridge hold
CrossFit
Every :90 for 12:00:
1st: 6-8 pendlay rows, 21x1 tempo
2nd: 40m farmers carry
+
For time (15:00 cap)
10-9-8-7-6-5-4-3-2-1
Thrusters, 65/95
1-2-3-4-5-6-7-8-9-10
Burpees over the bar
+
3 rounds not for time:
15 banded lat pull downs
:30 glute bridge hold
Thursday 6/27 Bootcamp
Warm up: 2 rounds - :30 hollow hold, 20 m Samson stretch, 20 m high knees, 5 warrior squats
+
For 12:00, steady pace:
30 mountain climbers
20 m weighted walking lunges
10 cal bike
+
For time:
30-20-10
DB power cleans
Box jump overs or step overs
Knees to elbow or toes to bar
+
Not for time:
200 m 1-arm Farmers Carry, switching arms as needed
CrossFit
For 12:00, steady pace:
Every :90 for 4 sets:
1st: 1 squat clean + 2 front squats
2nd: :45 double under practice
+
For time (15:00 cap)
30-20-10
Dumbbell squats
Box jump overs or step overs
Knees to elbow or toes to bar
+
Not for time:
200 m 1-arm DB overhead carry, switch arms as needed
Friday 6/28 Bootcamp
Warm up: 2 rounds - 20 m death march, 5 suitcase deadlifts/side, 15 banded good mornings, 10 air squats
+
For 10:00:
Work on barbell deadlift form with light weight
+
Partner work out, for time:
50 pull ups or ring rows
400 m run (both)
50 wall balls
400 m run (both)
50 double dB snatch
400 m run (both)
+
2-3 rounds not for time:
:20 side plank/side
20 weighted side bend/side
Every 2:00 for 10:00
5 bench press, 20x1 tempo
+
Partner work out, for time:
50 pull ups or ring rows
400 m run (both)
50 wall balls
400 m run (both)
50 double dB snatch
400 m run (both)
+
2-3 rounds not for time:
:20 side plank/side
20 weighted side bend/side
June 17 Bootcamp and CF
Monday 6/17
Bootcamp
Warm up: 2 rounds - 10 alt dB snatch or 5 snatch balance, :30 plank, 15 pull aparts, 10 air squats
Every :90 for 12:00:
1st: 5 1-arm dB overhead squat/side, 9 push ups
2nd: :45 row, bike, or ski moderate pace
+
4 rounds for time:
10 double dB snatch
20 weighted sit ups
10 Burpee box jump overs
15 wall balls
+
Not for time:
200 m Farmers Carry
CrossFit
Every :90 for 12:00:
1st: 3 squat clean singles, moderate
2nd: :45 strict pull ups, switch between wide grip and normal grip every set, use band if necessary
+
4 rounds for time (15:00 cap)
10 power snatches, 55/75
20 weighted sit ups
10 Burpee box jump overs
15 wall balls
+
Not for time:
200 m Farmers Carry
Tuesday 6/18
Bootcamp
Warm up: 20 m butt kicks, 20 m bear crawl, 10 hand release push ups, 15 banded forward raises
For 12:00, steady pace:
15 calories
12 Dips off box or bench
9 pistol squats/side to box or bench
+
15:00 AMRAP:
9 kB sumo deadlift high pull
12 kB swings
9 DB squat cleans
200 m run
+
Not for time:
Accumulate total of 2:00 flutter kicks
Accumulate total of 50 banded lat pull downs
CrossFit
Every :90 for 12:00
1st: Accumulate 3 split jerk singles, moderate, working on technique
2nd: :45 double under practice
+
15:00 AMRAP:
9 deadlifts, up to 155/225
12 toes to bar
9 handstand push ups or hand-release push ups
200 m run
Wednesday 6/19
Bootcamp
Warm up: 20 m Samson stretch, 20 m high knees, :30 glute bridge, 5 inch worms w/push up
Every 2:00 for 12:00:
1st: 20 m weighted walking lunges + 20 m bear crawl
2nd: :60 weighted step ups
+
For time: 21-15-9
Thrusters
Ring rows
+
2-3 rounds not for time:
16 alt bicep curls
20 banded tricep pulls
20 toe touches
CrossFit
Every 2:00 for 12:00:
1st: 10 front rack reverse lunges from floor + :30 plank with hands on barbell
2nd: 20m/side 1-arm farmers carry, heavy
+
For time:
21-15-9
Thrusters, 65/95
Pull ups
+
2-3 rounds not for time:
16 alt bicep curls
20 banded tricep pulls
20 toe touches
Thursday 6/20
Bootcamp
Warm up: 2 rounds- 10 plate ground to overhead, 5 burpee broad jumps, :30 lateral lunges, 10 pvc pass throughs
+
Every :90 for 12:00:
1st: 10 Arnold press/side
2nd: 12 renegade rows
+
3 rounds for total reps:
:60 dB cleans
:60 plate overhead lunges
:60 burpees
:60 rest
+
2-3 rounds not for time:
20 banded tricep pulls/side
20 quadruped hip extensions/side
15 lemon squeezers
CrossFit
Every :90 for 12:00:
1st: 10 Arnold press/side
2nd: 12 renegade rows
+
3 rounds for total reps:
:60 power cleans, up to 125/175
:60 double unders
:60 burpees over the bar
:60 rest
+
2-3 rounds not for time:
20 banded tricep pulls/side
20 quadruped hip extensions/side
15 lemon squeezers
Friday 6/21
Bootcamp
Warm up: 2 rounds - 15 banded good mornings, 10 alt 1-arm clean and jerk, 15 sit ups, :30 jacks
+
Every :60 for 12:00:
1st: 10 kB deadlift
2nd: :30 jump rope
3rd: 10 knees to elbow
+
Partner up, for time (1 working at a time):
100 cal row
50 clean and jerks
80 cal row
40 clean and jerks
+
2-3 rounds not for time:
12 single leg glute bridges/side
:30 hollow hold
CrossFit
Every :60 for 12:00:
1st: 3 snatch-grip deadlifts
2nd: 2 hang power snatches
3rd: 1 power snatch
+
For time with a partner (15:00 cap)
One person working at a time
100 cal row
50 clean and jerks, up to 95/135
80 cal row
40 clean and jerks
+
2-3 rounds not for time:
12 single leg glute bridges/side
:30 hollow hold
June 10 Bootcamp and CF
Monday 6/10
Bootcamp
Warm up: 2 rounds - 10 side plank rotations, 10 sit ups, 15 good mornings, 15 glute bridges
+
For 10:00, steady pace:
12 renegade rows (6/side)
10 devils press
8 goblet squats
+
For time:
18 dB Thrusters
200 m run
15 dB thrusters
200 m run
12 dB thrusters
200 m run
9 dB thrusters
200 m run
6 dB thrusters
200 m run
3 dB thrusters
+
2-3 rounds not for time:
:30 hollow hold (weighted if possible)
:30 reverse crunches
CrossFit
Every :60 for 10:00
1: 3 back squats, 20x1
2: 20m/side 1-arm farmers carry
+
For time:
18 thrusters, up to 65/95
200 m run
15 thrusters
200 m run
12 thrusters
200 m run
9 thrusters
200 m run
6 thrusters
200 m run
3 thrusters
+
2-3 rounds not for time:
:30 hollow hold (weighted if possible)
20m/side 1-arm farmers carry, heavy
Tuesday 6/11
Bootcamp
Warm up: 15 pvc pass throughs, :30 plank or handstand hold, 20 m bear crawl, 10 m crab walk
+
Every :60 for 12:00:
1st: 6- 8 dB strict press
2nd: 8-10 ring rows
3rd: 2-3 wall walks
+
21-15-9
Box jump overs
Toes to bar or knees to elbow
Push press
+
3 sets not for time:
15 banded tricep extensions/side
12 alternating db curls
CrossFit
Every :60 for 12:00:
1st: 6-8 DB bench press, 20x1 tempo
2nd: :30 strict pull ups, use band if necessary
3rd: 2-3 wall walks
+
21-15-9
Box jump overs
Toes to bar or knees to elbow
Deadlifts, up to 155/225
+
3 sets not for time:
15 banded tricep extensions/side
12 alternating db curls
Wednesday 6/12
Bootcamp
Warm up: 2 rounds - 20 m Samson stretch, 10 m quad stretch,:30 lateral lunges, :30 high knees
+
Every :90 for 12:00:
1st: 15 wall balls
2nd: 8 pistol squats/side to bench
+
3 rounds for time:
30 power cleans
30 front rack reverse lunges
500 m row
+
2-3 sets not for time:
15 banded lat pull downs
15 banded pull aparts
CrossFit
Every :90 for 12:00:
1st: 1 squat clean + 1 hang squat clean + 1 front squat
2nd: :30-:45 plank with hands on barbell
+
3 rounds for time:
14 power cleans, up to 95/135
14 alternating reverse lunges
50 double unders or 100 single unders
500m row or ski
+
2-3 sets not for time:
15 banded lat pull downs
15 banded pull aparts
Thursday 6/13
Bootcamp
Warm up: 2 rounds - 20 m walking lunges, 5 squats, 5 push ups, 10 pvc pass throughs
+
15:00 EMOM:
1st: 6 dumbbell squat cleans
2nd: :30 row, bike, or ski, moderate pace
3rd: :30 flutter kicks
+
15:00 EMOM:
1st: 6 dB power cleans, 6 push ups
2nd: :30 jump rope
3rd: :30 v-ups
+
15:00 EMOM:
1st: 10 double dB snatch
2nd: :30 burpees
3rd: :30 plank ups
CrossFit
15:00 EMOM:
1st: 6 dumbbell squat cleans
2nd: :30 row, bike, or ski, moderate pace
3rd: :30 flutter kicks
+
15:00 EMOM:
1st: 6 dB power cleans, 6 push ups
2nd: :30 jump rope
3rd: :30 v-ups
+
15:00 EMOM:
1st: 10 double dB snatch
2nd: :30 burpees
3rd: :30 plank ups
Friday 6/14
Bootcamp
Warm up: 2 rounds - 5 snatch balance with pvc, 5 overhead squat with pvc, 15 banded forward raises, 15 banded tricep extensions/side
+
For 10:00, work continuously at moderate pace:
20 m plate overhead lunge
10 calorie bike
20 Russian twists with plate
10 calorie ski
+
For time:
Buy in: 400 meter run, then:
50-40-30-20-10
Alternating DB snatches
Weighted sit ups
Buy out: 400 meter run
+
Not for time:
200 m 1-arm overhead dB carry, switch arms as needed
For 10:00
Overhead squat, build to a moderate single or use time to work on light technique work. Focus on arms locked out overhead and deep squat
+
For time:
Buy in: 400 meter run, then:
30-20-10
Alternating 1-arm DB snatches, 35/50
Weighted sit ups
Bike/ski/row calories
Buy out: 400m run
+
Not for time:
200 m 1-arm overhead dB carry, switch arms as needed
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