September 23 Bootcamp and CF
Monday 9/23 Crossfit
Warm up: 2 rounds - 10 pass throughs, 8 ring rows, 5 pushups, 15 banded pull aparts, :20 bar hang
+
Every :60 for 12:00:
1st: 5 Strict press
2nd: :30 hollow rocks
+
3 rounds for time:
21 pull ups
15 HSPU
9 thrusters (95/65)
+
3 rounds not for time:
20 quadruped hip extensions/side
:30 flutter kicks
Monday 9/23 Bootcamp
Warm up: 2 rounds - 10 pass throughs, 8 ring rows, 5 pushups, 15 banded pull aparts, :20 bar hang
+
Every :60 for 12:00:
1st: :30 heavy db press
2nd: :30 hollow rocks
+
3 rounds for time:
21 pull ups or ring rows
15 hand release push up
9 db thrusters
+
3 rounds not for time:
20 quadruped hip extensions/side
:30 flutter kicks
Tuesday 9/24 Crossfit
Warm up: 2 rounds - 10 m quad stretch, 10 m inch worms, 20 high knees, 10 air squats, 12 alt side lunges
+
Every :90 for 12:00:
Clean complex - 1 power clean, 1 hang power clean, 2 hang squat cleans (work to tough complex)
+
18:00 EMOM:
1st: 5 front squats (165/115)
2nd: 10 burpee box jump overs
3rd: 40 double unders or 80 singles
+
Not for time:
50 banded hamstring curls
50 weighted glute bridges
Tuesday 9/24 Bootcamp
Warm up: 2 rounds - 10 m quad stretch, 10 m inch worms, 20 high knees, 10 air squats, 12 alt side lunges
+
Every :90 for 12:00:
12 med ball clean + wall ball with medicine ball
1 burpee
+
18:00 EMOM:
1st: 5 pistol squats per leg (use trx/pole/low box to help)
2nd: 10 burpee box jump overs
3rd: 40 double unders or 80 singles
+
Not for time:
50 banded hamstring curls
50 weighted glute bridges
Wednesday 9/25 Crossfit
Warm up: 2 rounds - 15 banded good mornings, 15 banded forward raises, 20 m bear crawl, 10 m crab walk
+
Every 2:00 for 12:00:
1st: 10 DB push press + 15 kB swings
2nd: :60 weighted sit ups
+
15:00 AMRAP:
3-6-9-12-15…..
Power snatch (95/65)
Calories
+
3 rounds not for time:
15 banded lat pull downs
20 alt bicep curls
Wednesday 9/25 Bootcamp
Warm up: 2 rounds - 15 banded good mornings, 15 banded forward raises, 20 m bear crawl, 10 m crab walk
+
Every 2:00 for 12:00:
1st: 10 DB push press + 15 kB swings
2nd: :60 weighted sit ups
+
15:00 AMRAP:
3-6-9-12-15…..
DB snatch
Calories
+
3 rounds not for time:
15 banded lat pull downs
20 alt bicep curls
Thursday 9/26 Crossfit
Warm up: 2 rounds - 10 banded OHS, :30 jacks, 20 m broad jumps, 5 warrior squats, :30 hollow hold
+
Every :60 for 12:00:
1st: 5 Overhead squats, build to moderate weight
2nd: :30 plank ups
+
4 rounds time:
21 wall balls
15 toes to bar
9 DB cleans (50/35)
+
Not for time:
200 m Farmers Carry
Thursday 9/26 Bootcamp
Warm up: 2 rounds - 10 banded OHS, :30 jacks, 20 m broad jumps, 5 warrior squats, :30 hollow hold
+
Every :60 for 12:00:
1st: 12 db oh lunges
2nd: :30 plank ups
+
4 rounds time:
21 wall balls
15 toes to bar or knee to elbow
9 DB cleans (50/35)
+
Not for time:
200 m Farmers Carry
Friday 9/27 Crossfit
Warm up: 2 rounds - 5 inch worms with push up, :30 pigeon stretch/side, 10 DB RDLs, 20 m walking lunges; :30 plank
+
Every 2:00 for 12:00:
1st: 10 deadlift @ 75% 1RM + 10 v-ups
2nd: :45 row, bike, or ski, 85% effort
+
12:00 AMRAP:
2 Devil press (35/50
2 alt DB box step ups (35/50)
4 Devil press
4 step ups
6 Devil press
6 step ups ……..
Continue counting up by 2’s
+
2-3 rounds not for time:
10 DB external rotations/side
10 bent over rows
Friday 9/27 Bootcamp
Warm up: 2 rounds - 5 inch worms with push up, :30 pigeon stretch/side, 10 DB RDLs, 20 m walking lunges; :30 plank
+
Every 2:00 for 12:00:
1st: 10 kb deadlift + 10 goblet squat + 10 v-ups
2nd: :45 row, bike, or ski, 85% effort
+
12:00 AMRAP:
2 Devil press
2 alt DB box step ups
4 Devil press
4 step ups
6 Devil press
6 step ups ……..
Continue counting up by 2’s
+
2-3 rounds not for time:
10 DB external rotations/side
10 bent over rows
September 16 Bootcamp and CF
Monday
Warm up: 2 rounds - :30 jacks, 5 push ups, 10 ring rows, 10 air squats, 10 reverse Samson’s
+
Every :60 for 12:00:
1st: :30 double unders
2nd: 6 overhead squats, light to moderate weight, focus on form
+
10:00 AMRAP:
3-6-9-12-15….
Power snatch (95/65)
Pull ups
+
3 rounds not for time:
10 v-ups
12 elevator planks
Monday bootcamp
Warm up: 2 rounds - :30 jacks, 5 push ups, 10 ring rows, 10 air squats, 10 reverse Samson’s
+
Every :60 for 12:00:
1st: :30 jump rope
2nd: 6 overhead squats with band
+
10:00 AMRAP:
3-6-9-12-15….
Alt DB Snatch
Ring rows/pull ups
+
3 rounds not for time:
10 v-ups
12 elevator planks
Tuesday
Warm up: 2 rounds - 10 light dB cleans, :30 wrist stretch, 10 sit ups, 20 glute bridges, 15 good mornings
+
Every :90 for 12:00:
1 power clean, 2 hang power cleans, :30 plank on barbell (build to tough complex)
+
For time (16:00 timecap):
800 m run
40 thrusters (95/65)
400 m run
40 thrusters
200 m run
+
Not for time:
Accumulate 30 hip extensions
Accumulate 60 plank marches
Tuesday bootcamp
Warm up: 2 rounds - 10 light dB cleans, :30 wrist stretch, 10 sit ups, 20 glute bridges, 15 good mornings
+
Every :90 for 12:00:
10 calorie bike + 30 plate hops (Focus on completing as fast as possible, while also being able to rest 20-30 seconds
+
For time (16:00 timecap):
800 m run
40 DB thrusters
400 m run
40 DB thrusters
200 m run
+
Not for time:
Accumulate 30 Glute bridges
Accumulate 60 plank marches
Wednesday
Warm up: 2 rounds - 5 suitcase deadlifts/side, 10 kB swings, :30 kipping, 20 m high knees, 5 inch worms
+
Every 2:00 for 10:00:
12 Front rack reverse lunges + 9 push press
+
4 rounds for time:
15 deadlift, no heavier than 225/155
12 bar facing burpees
9 toes to bar
+
2 rounds not for time:
100 m barbell overhead carry
:40 flutter kicks
Wednesday bootcamp
Warm up: 2 rounds - 5 suitcase deadlifts/side, 10 kB swings, :30 kipping, 20 m high knees, 5 inch worms
+
Every 1:00 for 10:00:
1- 6 per side split squat
2- 6 per side 1 arm seated db press
+
4 rounds for time:
15 KB deadlift
12 KB facing burpees
9 toes to bar or knee raises
+
2 rounds not for time:
100 m oh plate carry
:40 flutter kicks
Thursday
Warm up: 2 rounds - 10 m crab walk, 10 m Spider-Man stretch, 20 alternating step ups, :30 top of ring row hold
+
For 10:00:
Work to heavy back squat triple
+
For time;
1,000 m row
50 Box jump overs
50 1-arm dB clean and jerk (50/35)
1,000 m row
+
3 rounds not for time:
:30 hollow hold
:30 Superman hold
Thursday
Warm up: 2 rounds - 10 m crab walk, 10 m Spider-Man stretch, 20 alternating step ups, :30 top of ring row hold
+
For 10:00:
1- 5 goblets squat ( try to go heavier every round)
2- :30 shoulder taps
+
For time;
1,000 m row
50 Box jump overs
50 1-arm dB clean and jerk (50/35)
1,000 m row
+
3 rounds not for time:
:30 hollow hold
:30 Superman hold
Friday
Warm up: 2 rounds - 20 m bear crawl, 20 m lunges, 20 shoulder taps, :30 chest opening stretch on rig, trx, or rings
+
Every :60 for 15:00:
1st: :30 3-point dB row right
2nd: :30 3-point dB row left
3rd: 16 alt bicep curls
+
For time: 10-15-20 (20 minute timecap):
Power cleans (135/95)
Bike calories
Cash out: 100 air squats
+
Not for time:
Accumulate a total of 50 banded pull aparts
Friday bootcamp
Warm up: 2 rounds - 20 m bear crawl, 20 m lunges, 20 shoulder taps, :30 chest opening stretch on rig, trx, or rings
+
Every :60 for 15:00:
1st: :30 3-point dB row right
2nd: :30 3-point dB row left
3rd: 16 alt bicep curls
+
For time: 10-15-20 (20 minute timecap):
Power clean + front squat
Bike calories
Cash out: 100 air squats
+
Not for time:
Accumulate a total of 50 banded pull aparts
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