September 3 Bootcamp and CF
Tuesday 9/2 - Crossfit
Warm up: 2 rounds (20 m Samson stretch, 5 inch worms, 15 banded forward raises, 15 pull aparts)
+
Every :60 for 10:00:
1st: 1 snatch + 2 OHS (light to moderate weight, focus on form)
2nd: :30 flutter kicks, weighted if possible
+
For time (20 minute timecap):
1,000 m row
10 push ups
800 m row
20 push ups
600 m row
30 push ups
400 m row
40 push ups
200 m row
50 push ups
+
Not for time:
30 banded tricep pulls
30 banded lat pull downs
Tuesday 9/2 - Bootcamp
Warm up: 2 rounds (20 m Samson stretch, 5 inch worms, 15 banded forward raises, 15 pull aparts)
+
Every :60 for 10:00:
1st: :30 dumbbell snatches
2nd: :30 flutter kicks, focus on keeping ribs down, lower back pressed into the floor
+
For time (20 minute timecap):
1,000 m row
10 push ups or shoulder taps
800 m row
20 push ups or shoulder taps
600 m row
30 push ups or shoulder taps
400 m row
40 push ups or shoulder taps
200 m row
50 push ups or shoulder taps
+
Not for time:
30 banded tricep pulls
30 banded lat pull downs
Wednesday 9/3 - Crossfit
Warm up: 2 rounds (15 sit ups, :30 handstand hold, 15 good mornings, 10 kB suitcase deadlifts)
+
For 10:00:
Work to heavy Deadlift
+
10 minute AMRAP:
15 pull ups
15 cal bike or ski
Directly into 10 minute AMRAP:
15 wall balls
15 deadlifts, 185/135
+
3 rounds not for time:
20 weighted glute bridges
:20 L-sit or L-hang
Wednesday 9/3 - Bootcamp
Warm up: 2 rounds (15 sit ups, :30 handstand hold or plank, 15 good mornings, 10 kB suitcase deadlifts)
+
For 10:00, moving continuously at moderate pace:
100 m run or fast walk
30 Russian twists
20 m walking lunges
10 kb deadlift
+
10 minute AMRAP:
15 pull ups or ring rows
15 cal bike or ski
Directly into 10 minute AMRAP:
15 wall balls
15 DB or KB deadlifts
+
3 rounds not for time:
20 weighted glute bridges
:30 plank
Thursday 9/4 - Crossfit
Warm up: 2 rounds (20 m high knees, 20 m Superman stretch, 20 m bear crawl, :30 jumping jacks)
+
Every :90 for 12:00:
1st: 3 hang squat cleans + 6 bar facing burpees
2nd: :45 double under practice
+
For time (20 minute timecap):
Buy in: 400 m run
3-6-9-12-15-18-21
Power cleans (no heavier than 135/95)
Box jump overs
Cash out: 400 m run
+
3 rounds not for time:
20 alt bicep curls
10 banded side steps/side
Thursday 9/4 - Bootcamp
Warm up: 2 rounds (20 m high knees, 20 m Superman stretch, 20 m bear crawl, :30 jumping jacks)
+
Every :90 for 12:00:
1st: :30 DB hang squat cleans + :30 burpees
2nd: :45 jump rope
+
For time (20 minute timecap):
Buy in: 400 m run
3-6-9-12-15-18-21
DB Power cleans
Box jump overs or step overs
Cash out: 400 m run
+
3 rounds not for time:
20 alt bicep curls
10 banded side steps/side
Friday 9/5 - Crossfit
Warm up: 2 rounds (10 ring rows, :30 plank, 10 air squats, :20 bar hang)
+
Every 2:00 for 12:00:
1st: 3 strict press + 5 push press + 7 calories
2nd: :60 weighted sit ups
+
For time (15:00 min timecap):
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
1-2-3-4-5-6-7-8-9-10
Toes to bar
+
Not for time:
Accumulate 2:00 hollow hold
50 weighted side bends/side
Friday 9/5 - Bootcamp
Warm up: 2 rounds (10 ring rows, :30 plank, 10 air squats, :20 bar hang)
+
For 12:00:
1st: :60 step ups
2nd: :60 weighted sit ups
3rd: :60 ski or bike
4th: :60 rest
+
For time (15:00 min timecap):
10-9-8-7-6-5-4-3-2-1
DB Thrusters
1-2-3-4-5-6-7-8-9-10
Knees to elbow
+
Not for time:
Accumulate 2:00 hollow hold
50 weighted side bends/side
August 26 Bootcamp and CF
Monday August 26
2 rounds( 10 pvc pass throughs, 10 oh squats with pvc, :30 Spider-Man stretch each leg)
+
5 min emom just bar
2 hang power snatch
2 oh squats
+
10 min emom build to your heaviest
2 oh squats
+
15 minute time cap
3 rounds
200 m run
30 kB swings
20 wall balls
10 burpees
+
15 strict toe to bar or knee to elbow
Bootcamp
2 rounds (10 pvc pass throughs, 10 oh squats with pvc, :30 Spider-Man stretch each leg)
+
5:00 bike, increase pace every :60
+
Every :60 for 10:00
1- :30 plank up downs
2- :30 passive hang
+
3 rounds for time (15:00 cap)
200 m run
30 kB swings
20 wall balls
10 burpees
+
NFT
15 strict toe to bar or knee to elbow
Tuesday August 27
Warm up (10 minutes gymnastic practice or pull-up practice or handstand practice)
+
14 min emom
1: 2 strict press (keep adding weight to build to your heaviest set of 2)
2: :30 bike/ski/row
+
10 min amrap
8 thrusters
25 double unders
8 pull ups
25 double unders
+
3 rounds
10 cal ski
:20 hollow hold
10 v up
Bootcamp
Warm up (10 minutes gymnastic practice or pull-up practice or handstand practice)
+
14 min emom
1: :30 ab work, coaches choice
2: :30 bike/ski/row
+
AMRAP in 10:00
4/side 1-arm DB hang clean and jerks
50 single unders
8 pull ups or ring rows
50 single unders
+
2-3 sets NFT:
10 cal ski
:20 hollow hold
10 v up
Wednesday August 28
3 rounds ( 5 box jumps, 5 calorie sprint, 5 burpees)
+
5 min emom
Start in high pull position and drop under bar without curling bar up)
+
12 mins
Build to heavy squat clean or power clean with front squat
+
For time 15 min cap
10-20-30
Push up
Calories
Air squats
+
Not for time
10 Turkish get ups
Bootcamp
3 rounds (5 box jumps, 5 calorie sprint, 5 burpees)
+
For 5:00
:30 easy shuttle run
+
Every :60 for 12:00
1st: :30 hanging knee raises
2nd: :30 bent over DB rows
3rd: :30 banded steps (change directions every 6 steps)
+
For time (15:00 cap)
10-20-30
Push up
Calories
Air squats
+
Not for time
200m heavy WB/sandbag carry
Thursday August 29
2 rounds ( 20 m frankenstien, 20 m high knees, 20 m butt kicks, 10 push ups)
+
12 min emom
1: 3 touch and go deadlift
2: :40 plank
+
15 min amrap
200 m run
20 alt dB snatches
10 box jump
20 dB clean and press
+
Not for time
200 m farmer carry
Accumulate 2 min plank
Bootcamp
2 rounds ( 20 m frankenstien, 20 m high knees, 20 m butt kicks, 10 push ups)
+
12 min emom
1: :30 kettlebell deadlifts
2: :40 plank
+
AMRAP in 15:00
200 m run
20 alt dB snatches
10 box jump
20 dB clean and press
+
Not for time
200 m farmer carry
Accumulate 2 min plank
Friday August 30
1 min bike 5 inchworm with push up
1 min ski :30 side lunges
1 min row :30 Spider-Man per side
+
12 min emom
1: 20 double under
2: 7 dB thruster
3: 100 m sprint
+
14 min amrap
400 m run
50 air squats
20 pull ups
+
Accumulate
:60 hollow hold
20 v ups
Bootcamp
1 min bike 5 inchworm with push up
1 min ski :30 side lunges
1 min row :30 Spider-Man per side
+
12 min emom
1: :30 jump rope
2: 7 dB thruster
3: 100 m sprint or 100m row
+
14 min amrap
400 m run
50 air squats
20 pull ups
+
Accumulate
:60 hollow hold
20 v ups
August 19 Bootcamp and CF
Monday August 19
2 rounds (7 goblet squat , 20 m bear crawl 7 goblet squat , :30 plank )
+
5 min emom just bar
3 hang snatch high pull
1 hang snatch
+
12 min to Build to heavy squat snatch
Or power snatch with added oh squat
+
16 min emom for max reps
1: wall balls
2: HSPU or HRPU
3:calories
4:rest
+
Accumulate :60 handstand hold
Bootcamp
2 rounds (7 goblet squat , 20 m bear crawl 7 goblet squat , :30 plank )
+
5:00 row, increase pace each :60
+
Every :90 for 12:00
1st: 200m run
2nd: 20m/side heavy farmers carry
+
Every :60 for 16:00 for total reps:
1: wall balls
2: HSPU or HRPU
3:calories
4:rest
+
Not for time:
Accumulate :60 handstand hold
Tuesday August 20
CrossFit
3 rounds (5 strict pull up, 10 hrpu, 15 air squats)
+
14 min emom
1: :20 heavy front squat (7-8 on rpe scale)
2: :20 hollow hold
+
For time 15 min time cap
200 m run
5 rounds
5 burpee box jumps
7 squat cleans (135/95)
200 m run
+
2 rounds
20 trx knee to elbow
10 hanging knee to elbow or knee raise
Bootcamp
3 rounds (5 ring rows, 10 hrpu, 15 air squats)
+
For 14:00
1st: :30 ab movement of coaches choice (switch it up every round)
2nd: 12 light kettlebell swings
+
For time: (15 min cap)
200 m run buy in
Then
5 rounds:
5 burpee box jumps
7 DB power cleans, 35/50
Then:
200 m run cash out
+
2 rounds not for time:
20 hanging knee raises or lemon squeezers
10 V-ups
Wednesday August 21
CrossFit
Row 10 cal 5 inchworm
Bike 10 cal :30 side lunge stretch
Ski 10 cal 10 pvc pass through
+
5 min emom just bar
2 hang power clean
1 split jerk
+
12 min to build to heavy clean and jerk
+
For time 15 min time cap
50 alt dB snatches
50 calories
50 thruster (65/45)
+
Not for time
2 rounds
L sit for max time
Bootcamp
Row 10 cal + 5 inchworm
Bike 10 cal + :30 side lunge stretch
Ski 10 cal + 10 pvc pass through
+
Every :60 for 5:00
:30 passive hang from bar/rings
+
Every :60 for 12:00
1st: :30 plate hops
2nd: :30 plank
3rd: 5/side 1-arm ring rows
+
For time (15:00 time cap)
50 alt dB snatches
50 calories
50 DB thrusters
+
2 rounds not for time:
Accumulate max hanging knee tuck hold
Thursday August 22
CrossFit
2 rounds (10 pvc pass through, :30 hang from bar, 5 inchworm with push up)
+
15 min emom
1:8 dB bench press
2: :30 hollow hold
3:8 calories
+
12 min amrap
30 kb swings
20 dB step up (24/20) (35/20)
10 pull up
200 m run
+
200 m oh barbell carry (pick weight you think you can achieve 200 m with minimal stopping)
Bootcamp
2 rounds (10 pvc pass through, :30 hang from bar, 5 inchworm with push up)
+
Every :60 for 15:00
1:8 DB bench press
2: :30 hollow hold
3: :30 row/bike/ski@moderate pace
+
AMRAP in 12:00
30 KB swings
20 DB step ups
10 pull ups or ring rows
200m run
+
Not for time:
200m tough farmers carry or sandbag carry
Friday August 23
CrossFit
2 rounds (20 m frankenstien, 20 m Sampson, 20 m high knee, 20 m butt kick)
+
10 min emom
1: :30 dB push press
2: :40 row bike ski
+
15 min amrap
Partner workout 1 person working at a time (must use same machine)
50 calories
400 m run
100 du
400 m run
400 m farmer carry
+
2 rounds
10 v ups
15 toes touches
:20 hollow hold
Bootcamp
2 rounds (20 m frankenstien, 20 m Sampson, 20 m high knee, 20 m butt kick)
+
Every :60 for 10:00
1st: :15/side plank
2nd: :30 shuttle run
+
AMRAP in 15:00 with a partner, one person working at a time:
50 calories (partners must use same machine)
400 m run
100 du or 200 single unders
400 m run
400 m farmer carry
+
2 rounds not for time:
10 v ups
15 toes touches
:20 hollow hold
August 12 Bootcamp and CF
Monday August 12 Crossfit
2 rounds (:30 glute bridge hold, 20 m frankenstien, 20 m high knees, 10 pvc pass through me)
+
5 min emom just the bar (have them set up weight for second part)
3 hang snatch high pull
2 hang power snatch
+
3:00 rest
+
10 min emom
1: :40 hang squat snatch or hang power snatch with overhead squat (6-7 on rpe scale. 1 is easy 10 being hard)
2: :20 plank
+
4 rounds for time
20 step ups 24/20 (#50/35)
15 toes to bar
10 calorie bike
+
Not for time:
20 trx pike
Bootcamp
2 rounds (:30 glute bridge hold, 20 m frankenstien, 20 m high knees, 10 pvc pass through me)
+
5:00 bike, increase pace each minute
+
3:00 rest
+
10 min emom
1- :40 medball squat cleans
2- :20 plank w/feet on medball
+
4 rounds for time (15:00 cap)
20 DB step ups 24/20 (#50/35)
15 toes to bar or hanging knee raises
10 calorie bike or row
+
Not for time:
20 V-ups
Tuesday August 13
CrossFit
1 min max effort on every machine row/bike/ski
:20 plank after every effort (3 :20 planks)
+
12 min emom
2 push press
1 split jerk (focus on footwork and landing)
+
12 min amrap
10 thrusters #95/65
5 pull ups
200 m run
+
6 min emom
1: 1 min plank
2: 10 alt knee to elbow from plank
Bootcamp
1 min max effort on every machine row/bike/ski
:20 plank after every effort (3 :20 planks)
+
12 min emom
2 DB push press
1 DB split jerk (focus on footwork and landing)
+
12 min amrap
10 DB thrusters
5 pull ups or ring rows
200 m run
+
6 min emom
1: 1 min plank
2: 10 alt knee to elbow from plank
Wednesday August 14
CrossFit
2 rounds (:20 bottom of squat hold, :30 one leg balance/side, 5 jumps for height)
+
5 min emom just bar (set up weight for next part)
2 deadlift
2 power clean
2 strict press
+
Short rest to add weight
+
12 min emom start moderate and keep adding weight to find a heavy 2
2 squat cleans
+
14 min amrap
30 double unders
20 kb swings
10 push ups
+
2 rounds not for time
10 alt knee to elbow hanging from bar
10 straight leg raises
Bootcamp
2 rounds (:20 bottom of squat hold, :30 one leg balance/side, 5 jumps for height)
+
Every :60 for 5:00
:30 sit ups, weighted optional
+
Short rest
+
For 12:00
1st: 40m moderate farmers carry
2nd: :30 handstand hold or inverted plank
3rd: :30 bike or ski@moderate effort
+
14 min amrap
30 double unders or 60 single unders
20 kb swings
10 push ups
+
2 rounds not for time:
10 alt knee to elbow hanging from bar
10 straight leg raises or leg raises from floor
Thursday August 15
CrossFit
2 rounds (20 m bear crawl, 10 bird dogs/side, 5 side lunges/side, 5 hand release push ups )
+
10 min amrap
200 m run
14 front rack lunges
+
14 min time cap
Karen 150 wall balls for time
Women #14-9’
Men #20-10’
+
200 m farmer carry
200 m 1 arm oh dB carry
Bootcamp
2 rounds (20 m bear crawl, 10 bird dogs/side, 5 side lunges/side, 5 hand release push ups )
+
10 min at steady pace:
200m run
10 alternating DB front rack lunges
:15/side plank
+
14 min time cap
Karen 150 wall balls for time
Women #14-9’
Men #20-10’
+
Not for time:
200 m farmer carry
200 m 1 arm DB overhead carry, switch arms as needed
Friday August 16
3 rounds ( 5 calories, 10 air squats, 20 banded good mornings)
+
12 mins to build to a max deadlift
+
16 min amrap
One partner working at a time
100 double unders or 200 singles
50 air squats
25 toes to bar
+
100 sit ups between the 2 partners
Bootcamp
3 rounds ( 5 calories, 10 air squats, 20 banded good mornings)
+
For 12:00
1st: 10 moderate DB deadlifts
2nd: :30 jump rope
3rd: :30 flutter kicks
+
16 min amrap
One partner working at a time
100 double unders or 200 singles
50 air squats
25 toes to bar or hanging knee raises
+
Not for time:
100 sit ups between the 2 partners
August 5 Bootcamp and CF
Monday Aug 5 Crossfit
row/run/bike@easy pace
2 rounds (5 broad jumps, 10 wall squats, 15 kb swings)
+
every 90 seconds for 12 minutes
3 hang power snatch high pulls
1 hang power snatch
+
For Time (16 min time cap)
30 Push press (#75,#55)
400 m run
30 power snatch (75,55)
400 m run
+
Not for time:
Accumulate 25 straight leg raises hanging from the bar
Bootcamp
row/run/bike@easy pace
2 rounds (5 broad jumps, 10 wall squats, 15 kb swings)
+
every 90 seconds for 12 minutes
1st: :45 row/bike/ski@moderate pace
2nd: :45 steady box jumps
+
For Time (16 min time cap)
30 DB push press
400 m run
30 alternating 1-arm DB snatches
400 m run
+
Not for time:
Accumulate 25 hanging knee raises or leg raises
Tuesday Aug 6 Crossfit
Row 250 50 %
Row 250 75%
Row 250 90-100%
+
10 min emom
3 push jerk with :03 pause at bottom (moderate weight)
+
Emom for 15 minutes
1: 3 hang power clean (115/85)
2: 5 pull ups
3: 7 burpees
+
Not for time:
3 rounds
3 dragon flags
:20 hollow hold
Bootcamp
Row 250 50 %
Row 250 75%
Row 250 90-100%
+
Every :60 for 10:00
1st: 15 russian kettlebell swings
2nd: :30 plank
+
Emom for 15 minutes
1: 6 DB hang power cleans, moderate, pull UNDER dumbbells
2: 5 ring rows
3: 7 burpees
+
Not for time:
3 rounds
3 dragon flags
:20 hollow hold
Wednesday Aug 7 Crossfit
2 rounds ( 200 m jog, 10 push ups, 10 sit ups, 10 air squats)
+
every :90 min for 12 minutes
3 hang power clean high pulls
1 hang power clean
+
for time (16 min time cap)
200 m run or 250 m row
21 db clean (50/35)
400 m run or 500 m row
15 db front squat (50/35)
600 m run or 750 row
9 db press (50/35)
+
not for time
1 min Russian twist as many reps as possible
1 min sit ups as many reps as possible
Bootcamp
2 rounds ( 200 m jog, 10 push ups, 10 sit ups, 10 air squats)
+
every :90 min for 12 minutes
1st: 8-10 bent over DB rows, 20x1 tempo
2nd: :30 lemon squeezers
+
For time (16 min time cap)
200 m run or 250 m row
21 db clean (50/35)
400 m run or 500 m row
15 db front squat (50/35)
600 m run or 750 row
9 db press (50/35)
+
not for time
1 min Russian twist as many reps as possible
1 min sit ups as many reps as possible
Thursday Aug 8 Crossfit
Row/run/bike@easy pace
2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit, :30 bear crawl hold (knees 3-6 inches off the ground)
+
12 min emom
1: 250 m row or 12 bike calories
2: 12 heavy kb swings
3: :30 plank
+
4 rounds
20 wall balls
1 bear complex (power clean-front squat- push press- back squat- push press)
10 push ups
+
2 rounds not for time
:30 Knee tuck hang
10 knee to elbow
Bootcamp
Row/run/bike@easy pace
2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit, :30 bear crawl hold (knees 3-6 inches off the ground)
+
12 min emom
1: 250 m row or 12 bike calories
2: 6/side 1-arm DB hang clean and jerks
3: :30 flutter kicks
+
4 rounds for time (15:00 cap)
20 wall balls
1 DB bear complex (power clean-front squat- push press- front squat- push press)
10 hand-release push ups
+
2 rounds not for time
:30 Knee tuck hang
10 knee to elbow or hanging knee raises
Friday Aug 9 Crossfit
Row/run/bike@easy pace
2 rounds (20 m leg kicks, 20 m Sampson, 5 inchworms)
+
12 Min EMOM
1: 5 back squats (moderate weight, focus on depth-getting as low as possible)
2: 6 HRPU
+
For time
30-20-10
DB Snatch
Box Jump
Calories
+
3 rounds
15 reverse crunches
10 toe touches
5 v ups
Bootcamp
Row/run/bike@easy pace
2 rounds (20 m leg kicks, 20 m Sampson, 5 inchworms)
+
12 Min EMOM
1: 6 tough goblet squats, 22x1 tempo
2: :30 leg raises
+
For time (15:00 cap)
30-20-10
DB Snatch
Box Jump
Calories
+
2-3 rounds
15 reverse crunches
10 toe touches
5 v ups