October 21 Bootcamp and CF
Monday October 21- CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 jumping jacks + 20m penguin walk + 20m jog]
+
20.2
AMRAP in 20:00
4 dumbbell thrusters, 35/50 (scaled 20/35)
6 toes to bar (scaled hanging knee raises)
24 double unders (scaled 24 single unders)
+
3 rounds not for time:
250m easy row or ski
:45 plank
20m/side 1-arm farmers carry
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 jumping jacks + 20m penguin walk + 20m jog]
+
20.2
AMRAP in 20:00
4 dumbbell thrusters
6 hanging knee raises are weighted sit ups
24 single unders
+
3 rounds not for time:
250m easy row or ski
:45 plank
20m/side 1-arm farmers carry
Tuesday October 22-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 wrist stretch + 14 alternating 1-arm kettlebell swings + 5 inchworms w/push up]
+
Every :60 for 16:00
1st: 3 touch and go power cleans, build so last set is moderate/tough
2nd: 2-3 wall walks
3rd: :30 L-sit or knee tuck
4th: 8/10 row calories
+
AMRAP in 8:00
20 kettlebell swings
10 burpees over kettlebell
+
2-3 rounds NFT:
10/side 1-arm banded lat pull downs
20 russian twists
Tuesday October 22 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 wrist stretch + 14 alternating 1-arm kettlebell swings + 5 inchworms w/push up]
+
Every :60 for 16:00
1st: :30 dB power cleans
2nd: 10 hand release push ups
3rd: :30 Flutter kicks
4th: 8/10 row calories
+
AMRAP in 8:00
20 kettlebell swings
10 burpees over kettlebell
+
2-3 rounds NFT:
10/side 1-arm banded lat pull downs
20 russian twists
Wednesday October 23-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 5 goblet squats@3030 tempo + :30 hand-release push ups + 20m broad jumps + 20m jog]
+
Every :90 for 5 sets:
1st: 5-6 front squats, 20x1 tempo
2nd: 6-8 alternating DB Z press w/:01 pause at the top
+
For time (15:00 cap)
400m run or 500m row
30 wall balls
300m run or 350m row
20 pull ups
200m run or 250m row
30 box jump overs
+
2-3 sets NFT:
10/side plank rotations
10/side 1-arm tricep kickbacks
Wednesday October 23 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 5 goblet squats@3030 tempo + :30 hand-release push ups + 20m broad jumps + 20m jog]
+
Every :90 for 5 sets:
1st: :45 air squats, perfect form
2nd: 10 bicep curl Z press complex
+
For time (15:00 cap)
400m run or 500m row
30 wall balls
300m run or 350m row
20 pull ups or ring rows
200m run or 250m row
30 box jump overs or step overs
+
2-3 sets NFT:
10/side plank rotations
10/side 1-arm tricep kickbacks
Thursday October 24-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 12 light banded pass throughs + :30 flutter kicks + :30 jumping jacks]
+
Every 3:00 for 5 sets:
2 push jerks + 1 split jerk
12-15 light banded forward raise
:30 hollow hold
+
3 rounds for time (15:00 cap)
24 dumbbell deadlifts, tough
20 calories
16 dumbbell shoulder to overhead
+
NFT:
Accumulate 8 dragon flags
Accumulate 60 banded pull aparts
Thursday October 2 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 12 light banded pass throughs + :30 flutter kicks + :30 jumping jacks]
+
Every 3:00 for 5 sets:
:30 dB thrusters + 12-15 light banded forward raises + :30 hollow hold
+
3 rounds for time (15:00 cap)
24 dumbbell deadlifts
20 calories
16 dumbbell shoulder to overhead
+
NFT:
Accumulate 30 reverse crunches
Accumulate 60 banded pull aparts
Friday October 25-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m bear crawl + 10 light dumbbell power cleans]
+
Every :90 for 4 sets:
1st: 12 alternating front rack reverse lunges
2nd: :45 double unders
+
3 rounds for time (15:00 cap)
15 hang squat cleans, 65/95
30 sit ups
300m run or 350m row
+
2-3 rounds NFT:
10/side banded internal rotations
10/side banded external rotations
:30 bird dogs
Friday October 25 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m bear crawl + 10 light dumbbell power cleans]
+
Every :90 for 4 sets:
1st: 12 alternating DB front rack reverse lunges
2nd: :45 jump rope
+
3 rounds for time (15:00 cap)
15 DB hang squat cleans
30 sit ups
300m run or 350m row
+
2-3 rounds NFT:
10/side banded internal rotations
10/side banded external rotations
:30 bird dogs
October 14 Bootcamp and CF
Monday October 14 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m broad jump + 20m penguin walk + 10 alternating DB snatches]
+
20.1
10 rounds for time (15:00 cap)
8 ground to overhead, 65/95 (scaled 45/65)
10 bar-facing burpees
+
Every :60 for 15:00
1st: :30 moderate row or bike
2nd: :30 handstand hold or plank
3rd: :30 single-leg pikes
+
NFT:
Accumulate 50 banded lat pull downs
Accumulate 50 russian twists
Monday October 14 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m broad jump + 20m penguin walk + 10 alternating DB snatches]
+
20.1
10 rounds for time (15:00 cap)
8 dumbbell clean and jerks, moderate
10 dumbbell-facing burpees
+
Every :60 for 15:00
1st: :30 moderate row or bike
2nd: :30 handstand hold or plank
3rd: :30 single-leg pikes
+
NFT:
Accumulate 50 banded lat pull downs
Accumulate 50 russian twists
Tuesday October 15 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 air squats + 8 strict toes to bar or hanging knee raises + 10 banded pass throughs]
+
Every 3:00 for 5 sets:
4 front squats
10-15 light banded pull aparts
+
3 rounds for time (15:00 cap)
21 row calories
15 toes to bar
9/side 1-arm dumbbell thrusters, 35/50
+
2-3 rounds NFT:
5-7 barbell roll outs
12 dumbbell curls
Tuesday October 15 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 air squats + 8 strict toes to bar or hanging knee raises + 10 banded pass throughs]
+
Every 3:00 for 5 sets:
20 m walking lunges (weight optional) + 10 ring rows + 10 light banded pull aparts
+
3 rounds for time (15:00 cap)
21 row calories
15 toes to bar or knees to elbow
9/side 1-arm dumbbell thrusters
+
2-3 rounds NFT:
10 single leg v-ups / side
12 bicep curls
Wednesday October 16 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 jumping jacks + :30 wrist stretch]
+
Every :90 for 4 sets:
1st: 5 snatch-grip deadlifts, 30x1 tempo
2nd: :45 double under practice
+
4 sets for total reps:
:60 box jump overs
:60 power cleans, moderate/tough
:60 calories
:60 rest
+
2-3 sets NFT:
20m/side 1-arm DB overhead carry
:30 wall sit
Wednesday October 16 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 jumping jacks + :30 wrist stretch]
+
Every :90 for 4 sets:
1st: :30 double kettlebell deadlifts + :30 plank on kettlebells
2nd: :45 jump rope
+
4 sets for total reps:
:60 box overs
:60 dumbbell power cleans, moderate/tough
:60 calories
:60 rest
+
2-3 sets NFT:
20m/side 1-arm DB overhead carry
:30 wall sit
Thursday October 17 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 alternating reverse lunges + 8/side 1-arm DB push press + :30/side pec stretch]
+
Every :90 for 5 sets:
1st: 3 back squats, start light and build so last set is tough
2nd: :45 strict ring dips or dumbbell Z press
+
AMRAP in 8:00
20 wall balls
20 kettlebell swings
+
NFT:
400m farmers carry, every time you put down the kettlebells/dumbbells you have to perform 10 air squats
Thursday October 17 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 alternating reverse lunges + 8/side 1-arm DB push press + :30/side pec stretch]
+
Every :90 for 5 sets:
1st: :30 dumbbell squats at shoulders + :30 renegade rows
2nd: :30 push-ups + :30 dips off box or bench or :30 skull crushers
+
AMRAP in 8:00
20 wall balls
20 kettlebell swings
+
NFT:
400m farmers carry, every time you put down the kettlebells/dumbbells you have to perform 10 air squats
Friday October 18 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 hang from bar + :30 handstand hold or plank + 20m bear crawl + 20m jog]
+
Every :60 for 15:00
1st: 1 power clean and split jerk
2nd: :30 strict pull ups, use band if necessary OR 1 rope climb
3rd: :30 V-ups
+
For total reps of each movement:
2:00 to complete 200m run/250m row + max alternating DB snatches in remaining time
2:00 rest
2:00 to complete 200m run/250m row + wall walks in remaining time
2:00 rest
2:00 to complete 200m run/250m row + max pull ups in remaining time
+
2-3 rounds NFT:
:15/side star plank
10/side 1-arm DB scap retractions
Friday October 18 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 hang from bar + :30 handstand hold or plank + 20m bear crawl + 20m jog]
+
Every :60 for 15:00
1st: :40 burpees
2nd: :40 mountain climbers
3rd: :40 supine toe touches
+
For total reps of each movement:
2:00 to complete 200m run/250m row + max alternating DB snatches in remaining time
2:00 rest
2:00 to complete 200m run/250m row + wall walks in remaining time
2:00 rest
2:00 to complete 200m run/250m row + max pull ups in remaining time
+
Not for time:
150 banded glute bridges
October 7 Bootcamp and CF
Monday October 7
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [ :30 air squats + 8/side plank rotations + :30 hang from bar or rings]
+
Every :60 for 15:00
1- 1 moderate squat clean
2- :30 tough upper pull of choice (muscle up, CTB pull up, strict pull ups, etc)
3- :30 plank w/feet elevated/:30 handstand walk practice/:30 handstand hold
+
For 8:00
3 squat cleans, up to 95/135
3 bar-facing burpees
3 squat cleans
6 bar-facing burpees
3 squat cleans
9 bar-facing burpees
Etc…
+
2-3 rounds NFT:
40m dual DB overhead carry, moderate
10 V-ups
Monday 10/7 - Bootcamp
10:00 warm up - :60 row run bike or ski +
2 rounds - :30 air squats, 8 plank rotations/side, :30 bar hang
+
Every :60 for 15:00:
1st: 20 m walking lunges
2nd: 10 ring rows
3rd: :30 plank with feet elevated if possible
+
For 8:00:
3 DB squat cleans
3 bar facing burpees
3 DB squat cleans
6 bar facing burpees
3 DB squat cleans
9 bar facing burpees
Etc….
+
2-3 rounds not for time
40 m dual DB OH carry
10 v-ups
Tuesday October 8
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 seated straddle stretch + 20m broad jump + 20m bear crawl]
+
Every 3:00 for 5 sets:
6 touch and go deadlifts, moderate/tough with PERFECT form
:45 double under practice
+
3 rounds for time (15:00 cap)
400m run
24 kettlebell swings
12 box jump overs
+
2 sets NFT:
14 alternating DB bicep curls
6/side 1-arm ring rows w/:01 pause at top
Tuesday 10/8 - Bootcamp
10:00 Warm up: :60 row run bike or ski + 2 rounds - 15 banded good mornings, :30 seated straddle stretch, 20 m broad jump, 20 m bear crawl
+
Every 3:00 for 5 rounds:
:60 jump rope + 15 kB deadlifts + 15 banded glute bridges (green band above knees)
+
3 rounds 15:00 timecap:
400 m run
24 kB swings
12 box jump overs
+
2 rounds not for time:
14 alt bicep curls
15 banded pull aparts, straight arms
Wednesday October 9
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [10 prisoner air squats + :30 sit ups + :30 jumping jacks]
+
Every 2:30 for 5 sets:
6 back squats, light/moderate, 20x1 tempo
+
AMRAP in 12:00
200m run
12 toes to bar
250m row/250m ski/.3 mile bike
12 DB thrusters, 35/50
+
2-3 sets NFT:
20m/side 1-arm farmers carry, tough
10 strict toes to rings or hanging knee raises
Wednesday 10/9 - Bootcamp
10:00 warm up: :60 row run bike or ski + 2 rounds - 10 prisoner air squats, :30 sit ups, :30 jumping jacks
+
Every 2:30 for 5 rounds:
:30 jumping squats + :30 mountain climbers + 8-10 push ups
+
12:00 AMRAP:
200 m run
12 ttb or knees to elbow
250 row/250 ski/.3 mile bike
12 DB thrusters 35/50
+
2-3 sets not for time:
20 m/side 1-arm FC, tough
10 strict toes to rings or hanging knee raises
Thursday October 10
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [10 light alternating DB snatches + 10 hand-release push ups + 5 inchworms]
+
Every :90 for 5 sets:
1st: 1 snatch pull + 1 power snatch + 1 hang power snatch
2nd: :30 strict ring dips or perfect push ups (chest to the floor, no snaking, do on knees if needed)
+
For time (15:00 cap)
50 row calories
50 double unders
50 1-arm DB hang clean and jerks, switch hands every 5 reps, tough
50 double unders
50 sit ups (feet anchored under DBs if possible)
+
2-3 rounds NFT:
15 light banded lat pull downs
:30 weighted sorensen hold
Thursday October 10 - Bootcamp
10:00 warm up: :60 row run bike or ski + 2 rounds - 10 light alt DB snatches, 10 HRPU, 5 inch worms
+
Every :90 for 5 sets:
1st: :30 double DB snatch
2nd: :30 dips of box or bench or perfect push ups
+
For time 15:00 timecap:
50 row cal
100 singles
50 1-arm DB clean and jerks, switch arms every 5 reps
100 jump rope
50 sit ups
+
2-3 rounds not for time:
15 banded lat pull downs
:30 weighted Sorensen hold
Friday October 11
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [ :30 alternating side lunges + :30 flutter kicks + 15 light KB swings]
+
Every :60 for 10:00
1st: 20m DB walking lunges w/DBs at shoulders
2nd: :30 hollow rocks
+
AMRAP in 16:00 with a partner, one person working at a time:
60 wall balls
600m run
60 power cleans, 65/95
+
NFT:
Accumulate :90/side plank or 3:00 regular plank if unable to hold side plank for more than :15 at a time
Friday 10/11 - Bootcamp
10:00 warm up: :60 row run bike or ski + 2 rounds - :30 alt side lunges, :30 flutter kicks, 15 light kbswings
+
Every :60 for 10:00:
1st: 16 alt deficit reverse lunges
2nd: :30 hollow hold
+
16:00 AMRAP, 1 partner working at a time:
60 wall balls
600 m run
60 power cleans 65/95
+
Not for time:
Accumulate :90 side plank or 3:00 regular plank
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