July 8 Bootcamp and CF
Monday July 8 - Crossfit
row/run/bike/ski@easy pace
2 rounds of [20m penguin walk + 20m quad stretch + :30 jumping jacks + :30 hand-release push ups]
+
Every :90 for 15:00 (5 sets)
1st: 5 clean-grip romanian deadlifts, 21x1 tempo
2nd: :30 handstand hold/wall walk hold/10-20m handstand walk
+
AMRAP in 10:00
18 alternating 1-arm russian kettlebell swings
16 row calories
14 hand-release push ups or handstand push ups
+
2-3 sets not for time:
10 plank rotations/side
:30 sorensen hold or superman hold
Monday July 8 - Bootcamp
Warm up: 2 rounds - 20 m penguin walks, 20 m quad stretch, :30 jumping jacks, :30 hand release push ups
+
Every :90 for 15:00 (5 sets):
1st: :45 cleans with wall ball
2nd: :45 Russian twists with wall ball
+
AMRAP in 10:00:
18 1-arm alt Russian kB swings
16 calories
14 hand release push ups
+
2-3 sets not for time:
10 plank rotations/side
:30 Sorensen hold or Superman hold
Tuesday July 9 - Crossfit
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 plank + 20m broad jumps + 20m jog]
+
Every 2:30 for 6 sets
Back squat, 3-3-2-2-1-1, building so final set is heavy
+
For time (15:00 cap)
400m run
50 alternating reverse lunges with DBs at the side, 35/50
40 sit ups with feet anchored underneath dumbbells
30 box jump overs
20 burpees
+
Not for time:
200m farmers carry, tough
Tuesday July 9 - Bootcamp
Warm up: 2 rounds - :30 air squats, :30 plank, 20 m broad jumps, 20 m jog
+
Every :60 for 15:00:
1st: 8 dumbbell squats
2nd: 10 dumbbell push press
3rd: :30 hollow hold with dumbbell
+
For time:
400 m run
50 alt reverse lunges with DBs at side
40 sit ups with feet under dumbbells
30 box jump overs or step overs
20 burpees
+
Not for time:
200 m Farmers Carry
Wednesday July 10
row/run/bike/ski@easy pace
2 rounds of [ 5 inchworms + :30 mountain climbers + 20m bear crawl + 20m jog]
+
Every :90 for 12:00 (4 sets)
1st: 1 clean pull + 1 power clean + 1 hang power clean
2nd: :45 double under practice
+
For time:
50 calories
50 hang power cleans, up to 95/135
+
2-3 sets not for time:
15 GHD sit ups or regular sit ups
20m/side 1-arm DB overhead carry, tough
Wednesday July 10 - Bootcamp
Warm up: 2 rounds - 5 inch worms, :30 mountain climbers, 20 m bear crawl, 20 m jog
+
For 12:00, steady pace:
20 glute bridges (weighted if possible)
12 bent over dumbbell rows
20 shoulder taps
12 dumbbell thrusters
20 plank marches
+
For time:
50 calories
50 hang kB cleans
+
2-3 sets not for time:
15 weighted sit ups
20 m/side 1-arm dB OH carry
Thursday July 11 - Crossfit
row/run/bike/ski@easy pace
2 rounds of [10m duck walk + 10m crab walk + 20m high knees + :30 hang from bar/rings]
+
Every :60 for 12:00
1st: 5 goblet squats, 33x1 tempo
2nd: :15/side plank
3rd: 15 russian kettlebell swings
+
13:00 @80% effort, goal is sustainable pace throughout:
400m run or 500m row
15 air squats
12 alternating DB snatches
9 V-ups
+
2-3 sets not for time:
5/side 1-arm ring rows w/:01 pause at top
12 alternating DB curls
Thursday July 11 - Bootcamp
Warm up: 2 rounds - 10 m duck walk, 10 m crab walk, 20 m high knees, :30 hang from bar or rings
+
Every :60 for 12:00:
1st: 5 goblet squats 33x1 tempo
2nd: :15/side side plank
3rd: 15 Russian kB swings
+
13:00 at 80 percent:
400 m run or 500 m row
15 air squats
12 alt DB snatches
9 v ups or tuck ups
+
2-3 sets not for time:
20 banded tricep extensions
20 alt bicep curls
Friday July 12
row/run/bike/ski@easy pace
2 rounds of [15 light kettlebell swings + :30 wrist stretch on ground + :30 plank + 5 strict pull ups or ring rows]
+
Every :60 for 10:00
1 power snatch, stay light and focus on technique
+
For time with a partner, (18:00 cap) one person working at a time:
800m run or 1000m row
100 pull ups
100 ground to overhead, light, up to 95/135
800m run or 1000m row
+
Not for time:
5:00-10:00 mobility, coach led
Friday July 12 - Bootcamp
Warm up: 2 rounds - 15 light kB swings, :30 wrist stretch on ground, :30 plank, 5 strict pull ups or ring rows
+
For 10:00, steady pace:
15 leg raises with wall ball overhead
12 wall balls
9 overhead squats with band or pvc
+
For time with partner (18:00 timecap) one person working at a time:
800 m run or 1,000 m row
100 pull ups or ring rows
100 clean and press with DBs or empty barbell
800 m run or 1,000 m row
+
Not for time:
10-15 minutes mobility (coach led)
July 1 Bootcamp and CF
SCHEDULE NOTICE: There will be ONE class on Thursday, July 4 at 10:00 AM
Monday July 1 - Crossfit
row/run/bike/ski@easy pace
2 rounds [ 20m quad stretch + 20m penguin walk + :30 air squats + 4 inchworms]
+
Every 2:00 for 12:00
3 front squats, 22x1 tempo, building so last set is moderate/tough
+
For total reps:
5:00 of [400m run + 20 thrusters, 65/95 + max burpees over the bar in remaining time]
3:00 rest
5:00 of [400m run + 20 burpees over the bar + max thrusters in remaining time]
+
2-3 sets not for time:
:30 flutter kick
10/side banded tricep extension
Monday July 1 - Bootcamp
row/run/bike/ski@easy pace
2 rounds [ 20m quad stretch + 20m penguin walk + :30 air squats + 4 inchworms]
+
Every 2:00 for 12:00
200 m row, 10 air squats
+
For total reps:
5:00 of [400m run + 20 dumbbell thrusters + max burpees in remaining time]
3:00 rest
5:00 of [400m run + 20 burpees + max dumbbell thrusters in remaining time]
+
2-3 sets not for time:
:30 flutter kick
10/side banded tricep extension
Tuesday July 2 - Crossfit
row/run/bike/ski@easy pace
2 rounds [40m farmers carry + :30 passive hang + :60 jump rope]
+
Every :90 for 5 sets:
1st: 2 push jerks + 1 split jerk
2nd: 40m uneven KB carry (one arm KB farmers carry, one arm KB front rack, switch arms at 20m)
+
AMRAP in 12:00
16 row/bike/ski calories
6/side 1-arm DB hang clean and jerks, 35/50
12 pull ups
50 double unders or 100 single unders
+
2-3 sets not for time:
10 plank rotations/side
10 light DB scap retractions/side
Tuesday July 2 - Bootcamp
row/run/bike/ski@easy pace
2 rounds [40m farmers carry + :30 passive hang + :60 jump rope]
+
Every :90 for 5 sets:
1st: 8 dumbbell push press, 12 shoulder taps from plank
2nd: :45 weighted sit ups
+
AMRAP in 12:00
16 row/bike/ski calories
6/side 1-arm DB hang clean and jerks
12 ring rows
100 single unders
+
2-3 sets not for time:
10 plank rotations/side
:45 glute bridges
Wednesday July 3 - Crossfit
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating lunges + :30 plank march + 20m high knees + 20m bear crawl]
+
Every :60 for 15:00
1st: 6-8 R side split squats with bar on back, 30x1 tempo
2nd: 6-8 L side split squats with bar on back, 30x1 tempo
3rd: :30 plank
+
AMRAP in 9:00
15 russian kettlebell swings, tough
200m run
3 wall walks
+
3 sets:
:30 hollow rocks
:30 rest
:30 banded lat pull downs
:30 rest
Wednesday July 3 - Bootcamp
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating lunges + :30 plank march + 20m high knees + 20m bear crawl]
+
Every :60 for 15:00
1st: 6-8 R side split squats with kb a chest
2nd: 6-8 L side split squats with kb at chest
3rd: :30 mountain climbers
+
AMRAP in 9:00
15 russian kettlebell swings
200m run
3 wall walks or 5 inch worms
+
3 sets:
:30 hollow rocks
:30 rest
:30 banded lat pull downs
:30 rest
Thursday July 4
“Daniel”
For time:
50 pull ups
400m run
21 thrusters, 65/95
800m run
21 thrusters, 65/95
400m run
50 pull ups
Friday July 5 - Crossfit
row/run/bike/ski@easy pace
2 rounds of [12 alternating toe touches from plank position +
+
Every :60 for 10:00
1st: 6 touch and go deadlifts, moderate/tough
2nd: :30 handstand hold or pike plank
+
AMRAP in 16:00 with a partner, one person working at a time:
150 single unders
40 hang power cleans, up to 65/95
30 hand-release push ups
20 calories
*partners must tag whenever they trade off
+
For total calories/reps:
P1- :60 row calories
Partners switch
P1- :60 burpee box jump overs
Partners switch
Friday July 5 - Bootcamp
row/run/bike/ski@easy pace
2 rounds of [12 alternating toe touches from plank position +
+
For 10:00, steady pace:
6 single leg db deadlift/side
8 pistol squats /side to box
10 knees to elbow
+
AMRAP in 16:00 with a partner, one person working at a time:
150 single unders
40 hang power cleans (with dumbbells or empty bar)
30 hand-release push ups
20 calories
*partners must tag whenever they trade off
+
For total calories/reps:
P1- :60 row calories
Partners switch
P1- :60 burpee box jump overs
Partners switch
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