July 29 Bootcamp and CF
Monday July 29 Crossfit
row/run/bike@easy pace
10:00 row technique work- coach led. Focus on how to pull correctly, discuss damper, how to read the screen, etc.
+
Every 2:00 for 12:00
3 front squats, 22x1 tempo
:30 plank, weighted optional
+
Every 4:00 for 16:00
400m run or 500m row
15 tough goblet squats
15 sit ups
*if necessary, cut distance to allow for :50-:60 rest
+
Not for time:
Accumulate 50 banded pull downs
Accumulate :60 side plank
Monday July 29 Bootcamp
row/run/bike@easy pace
10:00 row technique work- coach led. Focus on how to pull correctly, discuss damper, how to read the screen, etc.
+
Every 2:00 for 12:00
:30 wall sit
:30 plank, weighted optional
+
Every 4:00 for 16:00
400m run or 500m row
15 tough goblet squats
15 sit ups
*if necessary, cut distance to allow for :50-:60 rest
+
Not for time:
Accumulate 50 banded pull downs
Accumulate :60 side plank
Tuesday July 30 Crossfit
row/run/bike@easy pace
2 rounds [:30 hand-release push up w/:01 pause at top + :15/side plank + :30 hang from bar + :30 mountain climbers]
+
Every :90 for 15:00 (5 sets)
1st: 8-10 dumbbell bench press, 20x1 tempo
2nd: 6-8/side 1-arm bent over KB row, 20x1 tempo
+
AMRAP in 10:00
12 bike calories
12 pull ups
12 bike calories
12 heavy russian KB swings
+
2-3 rounds not for time:
20m/side 1-arm DB overhead carry
8/side light banded external rotations
Tuesday July 30 Bootcamp
row/run/bike@easy pace
2 rounds [:30 hand-release push up w/:01 pause at top + :15/side plank + :30 hang from bar + :30 mountain climbers]
+
Every :90 for 15:00 (5 sets)
1st: 8-10 dumbbell Bench press or floor press if too many people
2nd: :30 banded tricep pull downs
+
AMRAP in 10:00
12 bike calories
12 pull ups
12 bike calories
12 heavy russian KB swings
+
2-3 rounds not for time:
20m/side 1-arm DB overhead carry
8/side light banded external rotations
Wednesday July 31 Crossfit
row/run/bike/ski@easy pace
2 rounds of [20m lunges + 20m bear crawl + :30 jumping squats + :30 hollow hold]
+
Every :90 for 12:00
1st: 10 alternating reverse lunges w/bar on back
2nd: :45 double under practice
+
For time (15:00 cap)
18-15-12-9-6-3
Calories
1-arm DB thrusters, 35/50, switch arms at any point
Toes to bar
+
2-3 sets not for time:
:30 flutter kick
5/side 1-arm ring rows w/:01 pause at top
Wednesday July 31 Bootcamp
row/run/bike/ski@easy pace
2 rounds of [20m lunges + 20m bear crawl + :30 jumping squats + :30 hollow hold]
+
Every :90 for 12:00
1st: 12 Front foot elevated split squat
2nd: :45 plate hops (use #45 or #25 for split squat and plate hops)
+
For time (15:00 cap)
18-15-12-9-6-3
Calories
1-arm DB thrusters switch arms at any point
knee to elbow
+
2-3 sets not for time:
:30 flutter kick
5/side 1-arm ring rows w/:01 pause at top
Thursday August 1 Crossfit
row/run/bike/ski@easy pace
2 rounds of [10 toe touches from plank position + :30 seated straddle stretch + 20m straight leg stretch + 20m jog]
+
Every :60 for 15:00
1st: 6-8 touch and go deadlifts, moderate w/perfect form
2nd: :30 steady burpees over the bar
3rd: :30 inverted plank w/feet on bench or box
+
For time (15:00 cap)
400m run buy in
Then
22-16-10
Power cleans, 75/115
Box jumps
+
Not for time:
Accumulate 40 v-ups
Thursday August 1 Bootcamp
row/run/bike/ski@easy pace
2 rounds of [10 toe touches from plank position + :30 seated straddle stretch + 20m straight leg stretch + 20m jog]
+
Every :60 for 15:00
1st: 12 kb swings
2nd: :30 walk back burpees (focus on correct form no push up)
3rd: :30 plank
+
For time (15:00 cap)
400m run buy in
Then
22-16-10
Power cleans, 75/115
Box jumps
+
Not for time:
Accumulate 40 v-ups
Friday August 2 Crossfit
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar or rings + 20m high knees + 20m leg kicks]
+
Every 2:00 for 10:00
1 &¼ back squats, 3-4 reps
+
For time with a partner, one person working at a time:
100 pull ups
P1 runs 400m, P2 rows 500m
140 dumbbell front squats, tough
P1 rows 500m, P2 runs 400m
+
2-3 sets not for time:
:60 easy bike or row
:30 kettlebell front rack hold or sandbag bear hug hold
Friday August 2 Bootcamp
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar or rings + 20m high knees + 20m leg kicks]
+
EMOM for 10:00
1: 10 jumping squats to 6” target or higher
2: :30 wall sit
+
For time with a partner, one person working at a time:
100 pull ups/ring rows
P1 runs 400m, P2 rows 500m
140 dumbbell front squats, tough
P1 rows 500m, P2 runs 400m
+
2-3 sets not for time:
:60 easy bike or row
:30 kettlebell front rack hold or sandbag bear hug hold
July 22 Bootcamp and CF
Monday July 22 - Crossfit
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + :30 wrist stretch + 20m quad stretch + 20m jog]
+
Every :90 for 5 sets:
1st: 5 push press, moderate
2nd: :45 strict pull ups with slow negative, use band if necessary
+
3 rounds for time (15:00 cap)
400m run
15 DB hang power cleans, 35/50
15 DB shoulder to overhead, 35/50
+
2-3 rounds not for time:
15 scap push ups
8/side 1-arm banded lat pull downs
Monday July 22 - Bootcamp
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + :30 wrist stretch + 20m quad stretch + 20m jog]
+
For 15:00, at a steady pace:
21 calorie row
15 calorie bike or ski
12 ring rows
9 dumbbell push press
+
3 rounds for time (15:00 cap)
400m run
15 DB hang power cleans
15 DB shoulder to overhead
+
2-3 rounds not for time:
10-12 bent over rows
10-12 hammer curls
Tuesday July 23 - Crossfit
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 alternating lunges + 12 light kettlebell swings + :30 hang from bar or rings]
+
Every 2:00 for 6 sets:
2 back squats + 2 alternating reverse lunges, build to moderate/tough
+
For time (15:00 cap)
42 calories
42 air squats
30 calories
30 alternating goblet reverse lunges
18 calories
18 toes to bar
+
2-3 sets not for time:
:15/side plank
8 light DB frontal raises
Tuesday July 23 - Bootcamp
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 alternating lunges + 12 light kettlebell swings + :30 hang from bar or rings]
+
Every 2:00 for 6 sets:
:30 goblet squats, directly into 20 m walking lunges (no weight)
+
For time (15:00 cap)
42 calories
42 air squats
30 calories
30 alternating goblet reverse lunges
18 calories
18 toes to bar or knees to elbow
+
2-3 sets not for time:
:15/side plank
8 light DB frontal raises
Wednesday July 24 - Crossfit
row/run/bike/ski@easy pace
2 rounds [15 banded good mornings + 5 inchworms + :30 leg raises + :30 jumping jacks]
+
Every :60 for 12:00
1st: 5 1-arm 1-leg DB romanian deadlifts L side, 31x1 tempo
2nd:5 1-arm 1-leg DB romanian deadlifts, R side, 31x1 tempo
3rd: :30 hollow hold
+
AMRAP in 14:00
500m row/ski or .6 mile bike
21 kettlebell swings
15 sit ups
9 burpee box jump overs
+
2-3 sets not for time:
:30 flutter kicks
14 banded curls
Wednesday July 24 - Bootcamp
row/run/bike/ski@easy pace
2 rounds [15 banded good mornings + 5 inchworms + :30 leg raises + :30 jumping jacks]
+
Every :60 for 12:00
1st: 5 single leg deadlift left
2nd:5 single leg deadlift right
3rd: :30 hollow hold
+
AMRAP in 14:00
500m row/ski or .6 mile bike
21 kettlebell swings
15 sit ups
9 burpee box jump overs or step overs
+
2-3 sets not for time:
:30 flutter kicks
14 tricep extensions
Thursday July 25 - Crossfit
row/run/bike/ski@easy pace
2 rounds of [5/side 1-arm DB thrusters + 8/side plank rotations + :30 jumping jacks + :30 bottom of a squat hold]
+
Every :60 for 16:00
1st: 3 touch and go squat cleans, light/moderate
2nd: :30 double unders
3rd: :30 weighted plank
4th: :30 row/bike/ski@easy pace
+
For time (15:00 cap)
400m run
30 wall balls
400m run
30 thrusters, 65/95
+
Not for time:
Accumulate :60 hanging knee raise
Accumulate :60 arrested superman hold
Thursday July 25 - Bootcamp
row/run/bike/ski@easy pace
2 rounds of [5/side 1-arm DB thrusters + 8/side plank rotations + :30 jumping jacks + :30 bottom of a squat hold]
+
Every :60 for 16:00
1st: :30 dumbbell squat cleans
2nd: :30 jump rope
3rd: :30 plank
4th: :30 row/bike/ski@easy pace
+
For time (15:00 cap)
400m run
30 wall balls
400m run
30 dumbbell thrusters
+
Not for time:
Accumulate :60 hanging knee raise
Accumulate :60 arrested superman hold
Friday July 26 - Crossfit
row/run/bike/ski@easy pace
2 rounds [10 alternating DB snatches + :30 hang from bar/rings + 20m penguin walk + 20m jog]
+
Every :90 for 5 sets:
1st: 3 hang power snatches
2nd: 1-2 rope climbs or :30 strict pull ups or :30 chin over the bar hold
+
Every 3:00 for 12:00
200m run or 250m row
14 alternating 1-arm DB snatches
10 box jump overs
*cut reps if needed to allow for at least :30-:45 rest before each set
+
Not for time:
200m uneven carry (1-arm DB overhead, 1-arm farmers carry, can be different weights, DB should be lighter than KB, switch arms as needed)
Friday July 26 - Bootcamp
row/run/bike/ski@easy pace
2 rounds [10 alternating DB snatches + :30 hang from bar/rings + 20m penguin walk + 20m jog]
+
Every :90 for 5 sets:
6 overhead squats with band, followed directly by :30 plate overhead hold
+
Every 3:00 for 12:00
200m run or 250m row
14 alternating 1-arm DB snatches
10 box jump overs or step overs
*cut reps if needed to allow for at least :30-:45 rest before each set
+
Not for time:
200m uneven carry (1-arm DB overhead, 1-arm farmers carry, can be different weights, DB should be lighter than KB, switch arms as needed)
July 15 Bootcamp and CF
Monday July 15 Crossfit
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + 20m penguin walk + 20m quad stretch + :30 plank]
+
Every 2:00 for 12:00
3-4 front squats, 22x1 tempo
+
For time (15:00 cap)
21 wall balls
21 power cleans, light, up to 85/125
200m run
15 wall balls
15 power cleans
300m run
9 wall balls
9 power cleans
400m run
+
2-3 sets not for time:
20m/side farmers carry
2-3 dragon flags
Monday July 15 Bootcamp
Warm up: 2 rounds - :30 side lunges, 20 m penguin walk, 20 m quad stretch, :30 plank
+
Every 2:00 for 12:00:
:30 front rack dB squats, :30 renegade rows
:60 rest
+
For time (15:00 timecap):
21 wall balls
21 dB cleans, heavy enough to need to use legs (focus on extension and dropping under dumbbells)
200 m run or 250 m row
15 wall balls
15 cleans
300 m run or 350 m row
9 wall balls
9 cleans
400 m run or 450 m row
+
2-3 sets not for time:
20 weighted toe touches
30 weighted glute bridges
Tuesday July 16 Crossfit
row/run/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 10 plank rotations/side + 20m straight leg kick + 20m jog]
+
Every :90 for 5 sets:
1st: 2 push jerks + 1 split jerk, keep it moderate and focus on punching UNDER bar on all reps
2nd: :45 seated box jumps (start sitting on bench)
+
3 rounds for time (15:00 cap)
30 calories
20 dumbbell deadlifts, tough
10 burpees
+
2-3 sets not for time:
:30 hollow rocks, weighted if possible
10/side 1-arm DB scap retractions
Tuesday July 16 Bootcamp
Warm up: 2 rounds - :30 jumping jacks, 10 plank rotations/side, 20 m straight leg kick, 20 m jog
+
Every :90 for 5 sets:
1st: :45 dB push press (focus on keeping ribs down)
2nd: 8 pistol squats/side to bench or holding on to trx
+
3 rounds for time (15:00 timecap):
30 calories
20 dB deadlifts
10 burpees
+
2-3 sets not for time:
:30 hollow hold (or tuck hold to assure lower back is pressed to floor)
10 hamstring press outs on wall ball (hips high the whole time)
Wednesday July 17 Crossfit
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m penguin walk + :30 plank march + :30 sit ups]
+
Every :60 for 15:00
1st: 20m DB walking lunges w/DBs at shoulders, should be fast and unbroken
2nd: :30 DB overhead hold
3rd: :30 leg raises
+
AMRAP in 9:00
200m run
8 thrusters, 65/95
8 toes to bar
+
2-3 sets not for time:
8/side DB external rotation
8 ab walkouts on knees
Wednesday July 17 Bootcamp
Warm up: 2 rounds - 20 m walking lunges, 20 m penguin walk, :30 plank March, :30 sit ups
+
Every :60 for 15:00:
1st: 20 m walking lunges, weight optional
2nd: :30 plate overhead hold
3rd: :30 leg raises
+
AMRAP in 9:00:
200 m run or 250 meters
8 dB thrusters
8 knees to elbow
+
2-3 sets not for time:
8/side dB external rotation
20 dead bugs
Thursday July 18 Crossfit
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + 20m bear crawl + 20m broad jumps + 10 hip circles with band overhead]
+
Every 2:00 for 6 sets:
4 snatch-grip deadlifts, 31x1 tempo
:30 plank with hands on barbell
+
4 sets for total reps:
:60 dumbbell step overs, 35/50
:60 sit ups with feet anchored under dumbbells
:60 calories
:60 rest
+
Not for time:
Accumulate 50 hollow rocks, weighted optional
Thursday July 18 Bootcamp
Warm up: 2 rounds - 10 alt toe touches from plank, 20 m bear crawl, 20 m broad jumps, 10 hip circles with band overhead
+
For 12:00, steady pace:
20 sumo kB deadlift
30 alt dB snatches
40 jump rope
+
4 sets for total reps:
:60 dB step overs
:60 sit ups with feet anchored
:60 calories
:60 rest
+
Not for time:
Accumulate 50 hollow rocks, weight optional
Friday July 19 Crossfit
row/run/bike/ski@easy pace
2 rounds [ :30 air squats + 5 burpees + 20m straight leg stretch + 20m jog]
+
Every :60 for 10:00
1 squat clean, build so last set is moderate/tough
+
For time (15:00 cap)
200m run with wall ball or sandbag
30 deadlifts, 95/135
200m run with wall ball or sandbag
30 front squats
200m run with wall ball or sandbag
30 burpees over the bar
+
2-3 sets not for time:
16 banded bicep curls
:15/side star plank
Friday July 19 Bootcamp
Warm up: 2 rounds - :30 air squats, 5 burpees, 20 m straight leg stretch, 20 m jog
+
Every :60 for 10:00:
5 dB squat cleans with wall ball
+
For time (15:00 timecap):
200 m run with wall ball or sandbag
30 dB deadlifts
200 m run with wall ball or sandbag
30 squats with dumbbells at shoulders
200 m run with wall ball or sandbag
30 burpees over dumbbells
+
2-3 sets not for time:
16 alt banded bicep curls
18 banded tricep pulls
20 weighted side bends
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