November 25 Bootcamp and CF
Monday November 25-CrossFit
Warm up ( :30 plank, 20 Russian twist, 10 air squats x3)
+
15 min time cap
60 oh press @ 50 % of max or with just the bar
everytime you break you have 5 push ups and 5 calories on your choice of machine
rest as needed
+
16 min emom done for max reps
1: :60 jump rope or double unders
2: :60 db power cleans
3: :60 wall balls
4: rest
+
2-3 rounds
:15 L hang or knee tuck hang
:30 rest
Bootcamp
Warm up ( :30 plank, 20 Russian twist, 10 air squats x3)
+
15:00 cap
60 DB press
everytime you break you have 5 sit ups and 5 calories on your choice of machine
rest as needed
+
16 min emom done for max reps
1: :60 jump rope or double unders
2: :60 db power cleans
3: :60 wall balls
4: rest
+
2-3 rounds
:15 L hang or knee tuck hang
:30 rest
Tuesday November 26-CrossFit
Warm Up ( 250 m row as fast as possible, :30 bottom of squat hold, 10 pvc pass overs, 10 pvc overhead squauts x2)
+
14 min ( start at 50% of front squat and build to find a heavy set for the day )
1 Deadlift
1 hang squat clean (or 1 power clean 3 front squats )
2 front squats
+
14 min amrap
500 m row/ski or .8 miles on bike
10 power cleans @60% of max or 6/10
+
accumulate 2 minutes
reverse plank
Bootcamp
Warm Up ( 250 m row as fast as possible, :30 bottom of squat hold, 10 pvc pass overs, 10 pvc overhead squauts x2)
+
14:00@steady pace
6 dumbbell deadlifts
6 dumbbell hang power cleans
12 bike calories
Accumulate :45 plank
+
14 min amrap
500 m row/ski or .8 miles on bike
15 russian kettlebell swings, moderate/tough
15 sit ups
+
NFT:
Accumulate :60 hollow hold
Accumulate 40 russian twists
Wednesday November 27-CrossFit
Warm up ( 1 min row/bike/ski/run, 20 m Frankenstein, 20 m high knees, 10 air squats x3)
+
14 min amrap ( start at 50% or 5/6 on rpe scale) ( focus on squat form and landing soft on the box)
5 back squats
5 box jumps
rest as needed
+
4 rounds for time (15 minute time cap)
1 mile bike
30 box step ups
10 pull ups or 20 ring row
+
accumulate :90 plank with plate on back
Bootcamp
Warm up ( 1 min row/bike/ski/run, 20 m Frankenstein, 20 m high knees, 10 air squats x3)
+
14:00@steady pace
10 goblet squats
20 plate hops
2 wall walks
250m row
+
4 rounds for time (15 minute time cap)
1 mile bike
30 box step ups
10 pull ups or 20 ring row
+
NFT
accumulate :90 arrested superman
Thursday November 28
Class at 8:00 AM
Workout TBD
Friday November 29
Class at 10:00 AM only
BIG BACK FRIDAY!
Exercise 1: Done as a straight set Every 90 Sec for 6 Rounds
8 Barbell RDLs + 6 Barbell Mid Rows - Increase the weight every round to a top set
Exercise Group 2: Done as a straight set Every 90 Sec of 5 Rounds
Ab Roll Out with your barbell: 30 Sec Max Reps
Exercises 3 and 4: Done as a super set
10 Lat Pull Downs or Strict Pull Ups: Transition Rest
12 Split Stance Bent Over Kb/Db Row 90 Sec Rest
x 3 Rounds
Exercise 5 and 6: Done as a super set (you have 5 min to complete it)
100 Trap Shrugs done with KBs/DBs every time you stop 15 band pull aparts
Exercise 7: Done with a partner (work rest 1:1)
150 Barbell Bicep Curls #55#35
EXTRA CREDIT:
3 Partners: 12/9 Cal Bike Sprints - 6 Rounds
November 18 Bootcamp and CF
Monday November 18-CrossFit
Warm up: ( :20 hollow hold, 5 calories, :30 plank, 20 banded good mornings) x2
+
14 min amrap (go at own pace, strength based)
3 Deadlifts (start at 7/10 on rpe scale) (keep building as you feel comfortable)
:20 plank
6 push ups
+
For Time (15 min timecap)
50 push ups
50 air squats
50 ring rows
50 wall balls
+
(1 min row bike ski, 40 m farmer carry)
Bootcamp
Warm up: ( :20 hollow hold, 5 calories, :30 plank, 20 banded good mornings) x2
+
14 min amrap (go at own pace, strength based)
250m row or 250m ski
6 dual dumbbell deadlifts, moderate/tough
Accumulate :45 plank
+
For Time (15 min timecap)
50 hand-release push ups
50 air squats
50 ring rows
50 wall balls
+
NFT:
:60 row/bike/ski
40m farmers carry
Tuesday November 19-CrossFit
Warm up: (1 min row bike ski, 5 push ups, 10 light 1 arm db press) x3
+
10 min amrap (work at your own pace strength)
4 strict press at 70% of max or 7/10 on rpe scale
6 calories
+
4 rounds for time (15 min timecap)
10 burpees
15 box jumps
20 db snatches
+
NFT:
:20 hollow hold
20 russian twist
Bootcamp
Warm up: (1 min row bike ski, 5 push ups, 10 light 1 arm db press) x3
+
10 min amrap (work at your own pace strength)
4 dumbbell strict press, tough
:30 flutter kicks
12 calories
+
4 rounds for time (15 min timecap)
10 burpees
15 box jumps
20 db snatches
+
NFT:
:20 hollow hold
20 russian twist
Wednesday November 20-CrossFit
Warm up: (1 min row bike ski, 20 m Frankenstein, 20 m quad stretch, 20 m high knees) x 3
+
15 min amrap (work at your own pace)
4 back squats (start at 6 or 7/10 rpe) (find heavy set)
4 pull ups
40 jump ropes
+
13 min amrap
10 thrusters up to 65/95
10 calorie bike
10 pull ups
+
accumulate 1 min flutter kick
accumulate 1 min plate pinch hold
Bootcamp
Warm up: (1 min row bike ski, 20 m Frankenstein, 20 m quad stretch, 20 m high knees) x 3
+
Every :60 for 15:00
1st: 8 tough goblet squats
2nd: :30 top of ring row hold
3rd: :30 jump rope practice
+
13 min amrap
10 dumbbell thrusters
10 calorie bike
10 ring rows
+
NFT:
accumulate 1 min flutter kick
accumulate 1 min plate pinch hold
Thursday November 21-CrossFit
Warm up: ( :30 air squats, :30 lunges, :30 jumping jacks) x3
+
15 min emom
1: :40 seconds box step ups
2: :40 jump rope
3: :40 plank
+
12 min amrap
12 db bench presss
40 m farmer carry
20 band pull aparts
+
accumulate 1:30 L sit or hanging knee raise
Bootcamp
Warm up: ( :30 air squats, :30 lunges, :30 jumping jacks) x3
+
15 min emom
1: :40 seconds box step ups
2: :40 plate hops
3: :40 plank
+
12 min amrap
12 db bench press
40 m farmer carry
20 band pull aparts
+
NFT:
accumulate 1:30 L sit or hanging knee raise
Friday November 22-CrossFit
Warm up: 10 min row/ bike/ ski at easy pace
Can switch machines
+
12 min amrap
40 m sled push
5 ring rows
10 air squats
20 single arm alt dB cleans
+
Row 2,000 meters
Every 2 minutes complete 3 burpees
+
10 banded bicep curls
10 banded tricep pull downs
10 banded lat pull downs
x2-3
Bootcamp
Warm up: 10 min row/ bike/ ski at easy pace
Can switch machines
+
Every :60 for 12:00
1st: 10 dumbbell power cleans
2nd: 2-3 wall walks or :30 handstand hold
3rd: 20m/side 1-arm KB overhead carry
+
For time (15:00 cap)
Row 2,000 meters
Every 2 minutes complete 3 burpees
+
2-3 rounds NFT:
10 banded bicep curls
10 banded tricep pull downs
10 banded lat pull downs
November 11 Bootcamp and CF
Monday November 11-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hang from the bar + 5/side 1-arm DB thrusters + 20m quad stretch + 10m duck walk + 10m crab walk]
+
5:00-10:00 movement prep
+
20.5
For time (20:00 cap)
40 ring muscle ups or pull ups
80 row calories
120 wall balls
Partitioned any way (ex: 10 rounds of 4 MUs + 8 wall balls + 12 calories, or 4 rounds of 10 MUs, 20 calories, 30 wall balls)
+
For 9:00
1st: :30 easy bike/ski/jog on treadmill
2nd: :30 plank
3rd: 12-15 light band pull aparts
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hang from the bar + 5/side 1-arm DB thrusters + 20m quad stretch + 10m duck walk + 10m crab walk]
+
5:00-10:00 movement prep
+
20.5
For time (20:00 cap)
40 pull ups/barbell pull ups/ring rows
80 row calories
120 wall balls
Partitioned any way (ex: 10 rounds of 4 PUs + 8 wall balls + 12 calories, or 4 rounds of 10 PUs, 20 calories, 30 wall balls)
+
For 9:00
1st: :30 easy bike/ski/jog on treadmill
2nd: :30 plank
3rd: 12-15 light band pull aparts
Tuesday November 12-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + :30/side front rack stretch + 10 light banded pass throughs + :30 jumping jacks]
+
Every :90 for 5 sets:
1st: 3 clean-grip deadlifts + 3 hang power cleans, build so last set is moderate/tough
2nd: :30 plank + 10 light banded forward raises
+
AMRAP in 10:00
12 bar-facing burpees
6 power cleans, up to 95/135
12 bar-facing burpees
24 sit ups
+
2-3 rounds NFT:
10 alternating light DB frontal raise
:30 flutter kicks
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + :30/side front rack stretch + 10 light banded pass throughs + :30 jumping jacks]
+
Every :90 for 5 sets:
1st: 3 dumbbell deadlifts + 3 dumbbell hang power cleans, tough
2nd: :30 plank + 10 light banded forward raises
+
AMRAP in 10:00
12 bar-facing burpees
6 DB power cleans, moderate
12 bar-facing burpees
24 sit ups
+
2-3 rounds NFT:
10 alternating light DB frontal raise
:30 flutter kicks
Wednesday November 13-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 bottom of a squat hold + :30 hang from bar or rings + 12 alternating 1-arm KB swings + :30 handstand hold]
+
Every 3:00 for 5 sets:
4 back squats, 22x1 tempo
6-8 strict toes to bar
+
Every :60 for 16:00
1st: 8/10 row calories
2nd: 40 double unders
3rd: 6 front squats from the floor, as heavy as 95/135
4th: 2-3 wall walks
+
Not for time:
Accumulate 2:00 superman hold
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 bottom of a squat hold + :30 hang from bar or rings + 12 alternating 1-arm KB swings + :30 handstand hold]
+
Every 3:00 for 5 sets:
6 goblet squats, 22x1 tempo
6-8 strict hanging knee raises or leg raises from floor
+
Every :60 for 16:00
1st: 8/10 row calories
2nd: 40 single unders
3rd: 6 DB front squats, tough!
4th: 2-3 wall walks
+
Not for time:
Accumulate 2:00 superman hold
Thursday November 14-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 light banded pass throughs + 10 light alternating DB snatches + :15/side plank]
+
Every :90 for 5 sets:
1st: 4 bench press, 30x1 tempo
2nd: 10-12 Zottman curls, slow and controlled
+
3 rounds for time (15:00 cap)
20 kettlebell swings
20 box jumps
20 hand-release push ups
40m heavy farmers carry (this should not be the same weight as your kettlebell swings)
+
2-3 rounds NFT:
6-8/side 1-arm DB external rotation
15 unweighted hip extensions
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 light banded pass throughs + 10 light alternating DB snatches + :15/side plank]
+
Every :90 for 5 sets:
1st: 4 DB bench press, 30x1 tempo
2nd: 10-12 Zottman curls, slow and controlled
+
3 rounds for time (15:00 cap)
20 kettlebell swings
20 box jumps or step ups
20 hand-release push ups
40m heavy farmers carry (this should not be the same weight as your kettlebell swings)
+
2-3 rounds NFT:
6-8/side 1-arm DB external rotation
15 unweighted hip extensions
Friday November 15-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 light banded overhead squats + 20m alternating lunges + 20m jog + :30 sit ups]
+
For 10:00
Overhead squat technique practice, stay VERY light unless you have a solid position
+
AMRAP in 15:00
500m row/ski or .7 miles on the bike
12 toes to bar
12 alternating pistol squats
12 alternating dumbbell snatches
+
2-3 rounds NFT:
10/side banded internal rotations
15 hollow rocks
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 light banded overhead squats + 20m alternating lunges + 20m jog + :30 sit ups]
+
For 10:00
Easy bike, off every 2:00 for 10 light banded overhead squats and 3 burpees
+
AMRAP in 15:00
500m row/ski or .7 miles on the bike
12 hanging knee raises or weighted sit ups
12 alternating reverse goblet lunges w/DB
12 alternating dumbbell snatches
+
2-3 rounds NFT:
10/side banded internal rotations
15 hollow rocks
November 4 Bootcamp and CF
Monday November 4-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 20m quad stretch + 20m broad jumps + 5/side 1-arm DB hang clean and jerks]
+
20.4
For time (20:00 cap)
30 box jumps
15 clean and jerks, 65/95 (scaled 35/65)
30 box jumps
15 clean and jerks, 85/135 (55/95)
30 box jumps
10 clean and jerks, 115/185 (75/115)
30 pistol squats or step ups with wall ball
10 clean and jerks, 145/225 (95/135)
30 pistol squats or step ups with wall ball
5 clean and jerks, 175/275 (115/155)
30 pistol squats or step ups with wall ball
5 clean and jerks, 205/315 (135/185)
+
For 12:00
1st: :30 lemon squeezers
2nd: 12-15 light banded pull downs
3rd: :30 row/bike/ski@easy pace
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 20m quad stretch + 20m broad jumps + 5/side 1-arm DB hang clean and jerks]
+
20.4
For time (20:00 cap)
30 box jumps
15 DB clean and jerks
30 box jumps
15 DB clean and jerks
30 box jumps
10 DB clean and jerks, heavier
30 pistol squats or step ups with wall ball
10 DB clean and jerks
30 pistol squats or step ups with wall ball
5 DB clean and jerks, heavier than second weight
30 pistol squats or step ups with wall ball
5 DB clean and jerks
+
For 12:00
1st: :30 lemon squeezers
2nd: 12-15 light banded pull downs
3rd: :30 row/bike/ski@easy pace
Tuesday November 5-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m alternating lunges + 20m penguin walk + :30 passive hang from bar]
+
For 15:00
1st: :30 strict pull ups
2nd: :30 strict ring dips, use band if necessary
3rd: :30 plank w/feet elevated
+
For 15:00
1st: 40m farmers carry
2nd: 6 DB Z-press on L arm
3rd: 6 DB Z-press on R right
+
2-3 sets NFT:
16 alternating DB bicep curls
16 russian twists
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m alternating lunges + 20m penguin walk + :30 passive hang from bar]
+
For 15:00
1st: :30 strict pull ups/barbell pull ups/ring rows
2nd: :30 hand-release push ups
3rd: :30 plank w/feet elevated
+
For 15:00
1st: 40m farmers carry
2nd: 6 DB Z-press on L arm
3rd: 6 DB Z-press on R right
+
2-3 sets NFT:
16 alternating DB bicep curls
16 russian twists
Wednesday November 6-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 5 air squats w/alternating 1-arm reach overhead + 20m high knees + 20m jog +
+
Every :90 for 5 sets:
1st: 3-4 front squats, 33x1 tempo (3 seconds down, 3 second pause in the bottom)
2nd: :45 double unders
+
AMRAP in 10:00
8 dumbbell burpees
12 dumbbell front squats
16 calories
+
2-3 rounds NFT:
10/side kettlebell oblique bends
15/side 1-arm light banded tricep extensions
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 5 air squats w/alternating 1-arm reach overhead + 20m high knees + 20m jog + 10 toe touches from standing position]
+
Every :90 for 5 sets:
1st: 6-8 goblet squats, 33x1 tempo
2nd: :45 double unders or single unders
+
AMRAP in 10:00
8 dumbbell burpees
12 dumbbell front squats
16 calories
+
2-3 rounds NFT:
10/side kettlebell oblique bends
15/side 1-arm light banded tricep extensions
Thursday November 7-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 6/side 1-arm dumbbell push press + :30/side front rack stretch +
+
Every 3:00 for 5 sets:
5 bench press, 30x1 tempo
20m/side uneven carry (1-arm KB front rack, 1-arm farmers carry)
+
For total reps:
5:00 calories
:60 rest
3:00 strict pull ups
:60 rest
:60 alternating dumbbell snatches
+
2-3 sets NFT:
:30 flutter kicks
:30 wall sit
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 6/side 1-arm dumbbell push press + :30/side front rack stretch + :30 ring row hold]
+
Every 3:00 for 5 sets:
5 DB bench press, 30x1 tempo
20m/side uneven carry (1-arm KB front rack, 1-arm farmers carry)
+
For total reps:
5:00 calories
:60 rest
3:00 strict pull ups/barbell pull ups/ring rows
:60 rest
:60 alternating dumbbell snatches
+
2-3 sets NFT:
:30 flutter kicks
:30 wall sit
Friday November 8-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating reverse lunges + :30 alternating side lunges + :30 plank + :30 mountain climbers]
+
Every :90 for 5 sets:
1st: 8 alternating reverse lunges w/bar on back
2nd: :15/side star plank
+
For time (15:00 cap)
800m row/ski or 1 mile bike
Then:
21-15-9
Thrusters, 65/95
Toes to bar
Then:
20 burpees
+
2-3 sets NFT:
12 PVC pull downs
:30 handstand hold
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating reverse lunges + :30 alternating side lunges + :30 plank + :30 mountain climbers]
+
Every :90 for 5 sets:
1st: 8 alternating reverse lunges w/DBs at shoulders
2nd: :15/side star plank
+
For time (15:00 cap)
800m row/ski or 1 mile bike
Then:
21-15-9
DB thrusters, 65/95
Hanging knee raises or weighted sit ups
Then:
20 burpees
+
2-3 sets NFT:
12 PVC pull downs
:30 handstand hold
October 28 Bootcamp and CF
Monday October 28- CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m penguin walk + 20m bear crawl + 10 alternating toe touches from plank position + :30/side pec stretch on rig]
+
20.3
For time (9:00 cap)
21-15-9
Deadlifts, 155/225 (scaled-95/135)
Handstand push ups
21-15-19
Deadlifts, 205/315 (scaled- 135/185)
50ft handstand walk
+
For 16:00
1st: :30 row/bike/ski@moderate effort
2nd: :30 strict pull ups
3rd: :30 box jump overs
4th: :30 flutter kicks
+
Not for time:
200m HEAVY farmers carry, every time you put down the KBs perform 10 air squats
Monday October 28 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m penguin walk + 20m bear crawl + 10 alternating toe touches from plank position + :30/side pec stretch on rig]
+
20.3
For time (9:00 cap)
21-15-9
Dual dumbbell deadlifts
Hand-release push ups
21-15-19
Dual dumbbell deadlifts at heavier weight
50ft bear crawl
+
For 16:00
1st: :30 row/bike/ski@moderate effort
2nd: :30 ring rows
3rd: :30 box jump overs or step overs
4th: :30 flutter kicks
+
Not for time:
200m HEAVY farmers carry, every time you put down the KBs perform 10 air squats
Tuesday October 29- CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + :30 seated straddle stretch + 20m quad stretch + 20m jog]
+
Every :90 for 5 sets:
1st: 4-5 back squats, start light and build so last set is tough
2nd: 8/side 1-arm dumbbell rows, 20x1
+
AMRAP in 12:00
300m run
12 alternating reverse goblet lunges
10 toes to bar
8 burpees
+
2-3 rounds NFT:
10-15 light banded lat pull downs
:30 lemon squeezers
Tuesday October 29- Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + :30 seated straddle stretch + 20m quad stretch + 20m jog]
+
Every :90 for 5 sets:
1st: :30 goblet squats + :30 sit ups
2nd: :30 ring rows + 12 banded pull aparts
+
AMRAP in 12:00
300m run
12 alternating reverse goblet lunges
10 toes to bar or knees to elbow
8 burpees
+
2-3 rounds NFT:
10-15 light banded lat pull downs
:30 lemon squeezers
Wednesday October 30- CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + :30 sit ups + 20m frankenstein + 20m jog]
+
Every 3:00 for 5 sets:
5 power clean singles, crisp focusing on good form
:30 plank w/hands on barbell
12-15 light banded pull aparts
+
3 rounds for time (15:00 cap)
50 double unders
12 ground to overhead, 65/95
24 calories
+
2-3 rounds NFT:
40m plate pinch carry
10 light dumbbell forward raises
Wednesday October 30- Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + :30 sit ups + 20m frankenstein + 20m jog]
+
Every 3:00 for 5 sets:
15 DB cleans
12 renegade rows
9 push ups
+
3 rounds for time (15:00 cap)
50 double unders or 100 singles
12 DB ground to overhead
24 calories
+
2-3 rounds NFT:
40m plate pinch carry
10 light dumbbell forward raises
Thursday October 31- CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 light banded overhead squats + :30 wrist stretch + 10 alternating DB snatches)
+
Every :90 for 5 sets:
1st: 1 power snatch + 3 overhead squats, keep it light unless already proficient at OHS
2nd: 40m kettlebell uneven carry (one arm KB front rack, one arm KB farmers carry, switch at 20 meters)
+
For total reps:
2:00 to complete 200m run/250m row + max wall balls in the remaining time
2:00 rest
2:00 to complete 200m run/250m row + max bike or ski cals in remaining time (if rowing, switch to bike/ski)
2:00 rest
2:00 to complete 200m run/250m row + max devil’s press in remaining time
+
2-3 rounds NFT:
:20/side star plank
10-15 hip extensions on GHD
Thursday October 31- Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 light banded overhead squats + :30 wrist stretch + 10 alternating DB snatches)
+
Every :90 for 5 sets:
1st: 8 1-arm DB OH squat, right + 8 1-arm DB OH squat left
2nd: :45 Alt DB snatches
+
For total reps:
2:00 to complete 200m run/250m row + max wall balls in the remaining time
2:00 rest
2:00 to complete 200m run/250m row + max bike or ski cals in remaining time (if rowing, switch to bike/ski)
2:00 rest
2:00 to complete 200m run/250m row + max devil’s press in remaining time
+
2-3 rounds NFT:
:20/side plank
15 quadruped hip extensions/side
Friday November 1 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 alternating toe touches from plank position +
+
Every :90 for 4 sets:
1st: 6 bench press, 30x1 tempo
2nd: 8 dumbbell romanian deadlifts, 30x1 tempo
+
For time (15:00 cap)
200m run/250m row
30 dumbbell step ups, one dumbbell held any way
200m run/250m row
20 burpees over dumbbell
200m run/250m row
10 wall walks
+
NFT:
Accumulate 30 V-ups
Accumulate :60 arrested superman
Friday November 1 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 alternating toe touches from plank position +
+
Every :90 for 4 sets:
1st: 12 DB bench press with glute bridge hold
2nd: 8 dumbbell romanian deadlifts, 30x1 tempo
+
For time (15:00 cap)
200m run/250m row
30 dumbbell step ups, one dumbbell held any way
200m run/250m row
20 burpees over dumbbell
200m run/250m row
10 wall walks or 20 shoulder taps w/ feet elevated
+
NFT:
Accumulate 30 V-ups
Accumulate :60 arrested superman