January 13 Bootcamp and CF
Monday January 13-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 air squats w/alternating 1-arm reach overhead + :30 hang from bar + 20m walking lunges]
+
Every 3:00 for 5 sets:
5 back squats @20x1 tempo, light/moderate
3-5 strict pull ups w/:03 negative
+
3 sets for total calories:
For 3:00
8 thrusters, 65/95
8 burpees
8 thrusters
Max calories in the remaining time
2:00 rest
+
2-3 rounds not for time:
8-10/side 1-arm DB external rotations, 30x0 tempo
:30-:45 arrested superman
Monday January 13-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 air squats w/alternating 1-arm reach overhead + :30 hang from bar + 20m walking lunges]
+
Every 3:00 for 5 sets:
40 m gun walk with plate or dumbbells
20 plate overhead reverse lunges
10 renegade rows
+
3 sets for total calories:
For 3:00
8 dumbbell thrusters
8 burpees
8 thrusters
Max calories in the remaining time
2:00 rest
+
2-3 rounds not for time:
8-10/side 1-arm DB external rotations, 30x0 tempo
:30-:45 arrested superman
Tuesday January 14-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 wrist stretch + :30 jumping jacks + 20m penguin walk + 20m quad stretch]
+
Every :60 for 14:00
1st: 1 clean-grip deadlift + 1 clean pull + 1 power clean, build so last set is moderate/tough
2nd: :30-:45 double unders
+
For time (16:00 cap)
30 deadlifts, 95/135
30 box jump overs
10 wall walks
30 hang power cleans, 65/95
30 pull ups
30 hand-release push ups
+
2-3 rounds not for time:
:30/side plank
:30 handstand hold
Tuesday January 14-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 wrist stretch + :30 jumping jacks + 20m penguin walk + 20m quad stretch]
+
Every :60 for 14:00
1st: :30 1-arm alternating dumbbell clean and jerk
2nd: :45 jump rope
+
For time (16:00 cap)
30 double DB or KB deadlifts
30 box overs
20 bike calories
30 DB hang power cleans
30 ring rows
30 hand-release push ups
+
2-3 rounds not for time:
:30/side plank
:30 plank with elbows on med ball or exercise ball
Wednesday January 15-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + 12 light banded pull aparts + 20m high knees + 20m jog]
+
For 12:00
Build to a tough front squat triple
Get in some rope climb practice during rest periods
+
AMRAP in 10:00
15 overhead squats, up to 65/95
50 double unders
15 russian kettlebell swings
50 double unders
+
4 sets:
:15 row sprint
1:45 rest
Wednesday January 15-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + 12 light banded pull aparts + 20m high knees + 20m jog]
+
For 12:00, steady pace:
15 goblet squats
12 alternating bicep curls
9 cable tricep pulls
+
AMRAP in 10:00
15 plate ground to overhead
50 sit ups
15 russian kettlebell swings
50 jump rope
+
Not for time, accumulate a total of:
60 calorie ski
45 knees to elbow
Thursday January 16-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light kettlebell swings + 15 banded good mornings + :30 plank march]
+
Every :60 for 10:00
1st: :30 L-sit or L-hang
2nd: 8 dual DB bent over rows, 20x1 tempo
+
20:00@70% steady pace
40m farmers carry, tough
25 row/bike/ski calories
:60 plank
1 rope climb or 3 seated pulls to standing
+
2 sets NFT:
:30 hollow rocks
12/side banded tricep extensions
Thursday January 16-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light kettlebell swings + 15 banded good mornings + :30 plank march]
+
For 10:00, steady pace:
:45 plank
8 KB or DB rows, left 20x1 tempo
8 KB or DB rows, right 20x1 tempo
*really focus on keeping a flat back, placing free hand on bench or box for support
+
20:00 EMOM:
1st: 20 air squats
2nd: 12-14 calories (lower calories if needed to assure :15 rest)
3rd: :30 top of ring row hold (thumbs to chest)
4th: 12-14 alternating dumbbell snatches
+
2 sets NFT:
:30 hollow rocks
12/side banded tricep extensions
Friday January 17-CrossFit and Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [12 light goblet squats + :30 plank + 20m bear + 20m jog]
+
Every :90 for 5 sets:
1st: 20m dumbbell walking lunges, tough
2nd: 20 russian twists + 10-15 banded forward raises
+
For time (17:00 cap)
1200m row
60 wall balls
90 sit ups
OR
3 rounds for time (17:00 cap)
400m row
20 wall balls
30 sit ups
+
Not for time:
Accumulate 50 alternating dumbbell curl and press
Accumulate 30 V-ups
January 6 Bootcamp and CF
Monday January 6-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light KB swings + 20m penguin walk + 20m walking lunges + :30 sit ups]
+
For 12:00
Build to a heavy power clean single (if newer to movement, use time to work on technique)
+
Every :60 for 16:00
1st: :30 tough upper pull (rope climb, bar muscle ups, CTB pull ups, etc)
2nd: :30 power snatch singles, moderate/tough
3rd: :30 bar-facing burpees, get faster each round
4th: :30 bike, start @moderate pace and build so last round is all out
+
2-3 rounds not for time:
10-15 light dumbbell forward raises
8 GHD sit ups
Monday January 6 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light KB swings + 20m penguin walk + 20m walking lunges + :30 sit ups]
+
For 12:00, steady pace:
10 renegade rows
10 dumbbell power cleans
20 hollow rocks
+
Every :60 for 16:00
1st: :30 ring rows
2nd: :30 alternating dumbbell snatches
3rd: :30 burpees, building each round
4th: :30 bike, building each round
+
2-3 rounds not for time:
12 banded pull aparts
15 banded forward raises
Tuesday January 7-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + :30 sit ups + :30 jumping jacks]
+
Every 2:30 for 5 sets:
4 front squats, 20x1 tempo
15 light banded pull aparts
+
3 rounds for time (15:00 cap)
20 calories
20 dumbbell front squats, tough
20 toes to bar
+
2-3 rounds not for time:
12 alternating single leg V-ups
40m tough farmers carry
Tuesday January 7 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + :30 sit ups + :30 jumping jacks]
+
Every 2:30 for 5 sets:
:60 sit ups
:60 reverse lunges, no weight
+
3 rounds for time (15:00 cap)
20 calories
20 dumbbell front squats, tough
20 toes to bar or knees to elbow
+
2-3 rounds not for time:
12 alternating single leg V-ups
40m tough farmers carry
Wednesday January 8-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 hand-release push ups + 12 alternating toe touches from plank position + 20m penguin walk + 20m jog]
+
Every :90 for 5 sets:
1st: 5 snatch-grip deadlifts, 31x1 tempo
2nd: 6-8 dumbbell Z-press, 31x1 tempo
+
3 sets for total rounds:
3:00 AMRAP
8 ground to overhead, 65/95
3 wall walks
30 double unders
:60 rest
Pick up where you left off in previous set, score is total overall rounds
+
2-3 rounds not for time:
:15-:30/side adductor plank
12-15 dumbbell overhead tricep extensions
Wednesday January 8 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 hand-release push ups + 12 alternating toe touches from plank position + 20m penguin walk + 20m jog]
+
Every :90 for 5 sets:
1st: 10 sumo KB deadlifts, 31x1 tempo
2nd: 8 dumbbell Z-press, 31x1 tempo
+
3 sets for total rounds:
3:00 AMRAP
8 DB push press
3 wall walks or 5 HRPU
60 singles
:60 rest
Pick up where you left off in previous set, score is total overall rounds
+
2-3 rounds not for time:
:15-:30/side adductor plank
12-15 dumbbell overhead tricep extensions
Thursday January 9-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m bear crawl + :30 plank + :30 jumping squats]
+
Every :60 for 15:00
1st: 5-7 L leg front rack reverse lunges
2nd: 5-7 R leg front rack reverse lunges
3rd: :30 weighted hollow hold
+
AMRAP in 10:00
10 wall balls
15 calories
10 goblet squats, heavy
15 russian kettlebell swings
+
Not for time:
Accumulate :90 L-sit or L-hang
Accumulate 2:00 kettlebell front rack hold
Thursday January 9 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m bear crawl + :30 plank + :30 jumping squats]
+
Every :60 for 15:00
1st: 7 L leg dumbbell front rack reverse lunges
2nd: 7 R leg dumbbell front rack reverse lunges
3rd: :30 hollow hold (weighted if possible)
+
AMRAP in 10:00
10 wall balls
15 calories
10 goblet squats, heavy
15 russian kettlebell swings
+
Not for time:
Accumulate 100 mountain climbers
Accumulate 2:00 kettlebell front rack hold
Friday January 10-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [12 light kettlebell swings + 5 inchworms + :30/side pec stretch]
+
12:00 steady:
1 split jerk
:15/side star plank
1 split jerk
:45 easy row/bike/ski
+
AMRAP in 16:00 with a partner, one person working at a time:
100 double unders or 200 single unders
10 synchro burpees
40 shoulder to overhead, up to 75/115
10 synchro burpees
+
2-3 rounds NFT:
:45 leg raises
10-12 banded PVC pull downs
Friday January 10-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [12 light kettlebell swings + 5 inchworms + :30/side pec stretch]
+
12:00 steady:
15 weighted glute bridges
12 alternating 1-arm hang clean and press
9 GHD hip extensions
+
AMRAP in 16:00 with a partner, one person working at a time:
100 double unders or 200 single unders
10 synchro burpees
40 shoulder to overhead, up to 75/115
10 synchro burpees
+
2-3 rounds NFT:
:45 leg raises
10-12 banded PVC pull downs
December 30 Bootcamp and CF
Monday December 30-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + 20m quad stretch + 20m bear crawl + 5 banded pass throughs]
+
12:00 steady pace:
3 back squats, 30x1 tempo
12 banded pull aparts
:15-:30 chin over the bar hold
+
AMRAP in 6:00
15 wall balls
15 burpees
3:00 rest
AMRAP in 6:00
15 calories
15 box jumps
+
2-3 rounds not for time:
10/side banded internal rotations
:45 plank w/feet elevated
Monday December 30-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + 20m quad stretch + 20m bear crawl + 5 banded pass throughs]
+
12:00 steady pace:
9 goblet squats
12 banded pull aparts
:15-:30 ring row hold (thumbs to chest)
+
AMRAP in 6:00
15 wall balls
15 burpees
3:00 rest
AMRAP in 6:00
15 calories
15 box jumps or step ups
+
2-3 rounds not for time:
10/side banded internal rotations
:45 plank w/feet elevated if possible
Tuesday December 31-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [6/side 1-arm dumbbell push press + 20m penguin walk + 20m butt kicks + :30 mountain climbers]
+
Every :60 for 15:00
1st: 5 touch and go push jerks, light/moderate
2nd: 10-15 light banded forward raises
3rd: 5-7 strict toes to bar
+
For 8:00
3 ground to overhead, up to 95/135
40 double unders/80 single unders
6 ground to overhead
40 double unders
9 ground to overhead
40 double unders
GTO continues to go up by 3 reps:
+
For max cals
:60 bike sprint
+
2-3 rounds not for time:
:60 easy spin on bike
:30 hollow hold
Tuesday December 31-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [6/side 1-arm dumbbell push press + 20m penguin walk + 20m butt kicks + :30 mountain climbers]
+
Every :60 for 15:00
1st: :40 1-arm alternating dumbbell clean and jerk
2nd: 10-15 light banded forward raises
3rd: :40 dumbbell lunges (from plate if possible)
+
For 8:00
3 dumbbell push press
40 double unders/80 single unders
6 push press
40 double unders/80 singles
9 push press
40 double unders/80 singles
GTO continues to go up by 3 reps:
+
For max cals
:60 bike sprint
+
2-3 rounds not for time:
15 Russian twists
:30 hollow hold
Wednesday January 1-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 6 air squats w/alternating reach overhead + :30 wrist stretch + :30 sit ups]
+
12:00 steady pace:
1 squat clean + 3 front squats
20m/side 1-arm tough farmers carry
:30 handstand hold or 10-15m handstand walk
+
4 sets for total reps:
:60 devil’s press thruster (1 devils press + 1 DB thruster =1 rep)
:60 sit ups
:60 calories
:60 rest
+
2-3 rounds not for time:
:15/side plank
10 GHD hip extensions or 10/side quadruped hip extensions
Wednesday January 1-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 6 air squats w/alternating reach overhead + :30 wrist stretch + :30 sit ups]
+
12:00 steady pace:
1 dumbbell squat clean + 3 dumbbell front rack squats
20m/side 1-arm tough farmers carry
:30 handstand hold or shoulder taps from plank
+
4 sets for total reps:
:60 devil’s press thruster (1 devils press + 1 DB thruster =1 rep)
:60 sit ups
:60 calories
:60 rest
+
2-3 rounds not for time:
:15/side plank
10 GHD hip extensions or 10/side quadruped hip extensions
Thursday January 2-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 hang from bar + :30/side pec stretch]
+
Every :90 for 5 sets:
1st: 5/side 1-leg romanian deadlifts, 31x1 tempo
2nd: :45 strict pull ups, use band if necessary. Quality over quantity
+
15:00@80%, steady pace:
600m row or ski
2 wall walks
15 dual DB deadlifts
2 wall walks
+
2-3 rounds not for time:
10-15 light banded pull aparts
:30-:45 plank march
Thursday January 2-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 hang from bar + :30/side pec stretch]
+
Every :90 for 5 sets:
1st: 5/side 1-leg romanian deadlifts, 31x1 tempo
2nd: 12 renegade rows
+
15:00@80%, steady pace:
600m row or ski
2 wall walks
15 kB sumo deadlifts
2 wall walks
+
2-3 rounds not for time:
10-15 light banded pull aparts
:30-:45 plank march
Friday January 3-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 light band pass throughs + 10 overhead squats w/band + 20m walking lunges + 20m jog]
+
13:00 at steady pace:
1 power snatch + 2 overhead squats, stay light unless OHS position is solid
:30 plank with hands on barbell
5/side 1-arm ring rows w/:01 pause at top
+
For time (17:00 cap)
30 calories
30 overhead squats, 65/95
30 calories
30 front squats, 95/135
30 calories
30 burpees over the bar
+
Not for time:
Accumulate 60 alternating DB curls
Accumulate 60 lemon squeezers
Friday January 3-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 light band pass throughs + 10 overhead squats w/band + 20m walking lunges + 20m jog]
+
13:00 at steady pace:
20 alternating dumbbell snatches
5 1-arm dumbbell or kb overhead squat/side
5 push ups
:30 flutter kicks
+
For time (17:00 cap)
30 calories
30 dumbbell 1-arm overhead lunges (15/arm)
30 calories
30 dumbbell front squats
30 calories
30 burpees over dumbbells
+
Not for time:
Accumulate 60 alternating DB curls
Accumulate 60 lemon squeezers
December 23 Bootcamp and CF
Monday December 23 - CrossFit
Warm up: :60 row bike ski or run + 2 rounds: 10 banded tricep extensions/side, 12 pull aparts, 10 OHS with pvc, 20 m bear crawl
+
For 12:00, very steady pace:
Work to 1 RM bench press or work to tough single
*5 push ups between lifts
+
For time:
75 sit ups
50 snatches (85/55)
50 overhead squats (85/55)
75 cals
+
Not for time:
50 barbell glute bridges (85/55)
Monday December 23 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds: 10 banded tricep extensions/side, 12 pull aparts, 10 OHS with pvc, 20 m bear crawl
+
For 12:00
10 dB floor press
5 push ups
10 dB thrusters
+
For time:
75 sit ups
50 dB snatches
50 dB front rack lunges
75 cals
+
Not for time:
50 barbell glute bridge/glute bridge with weight on hips
Tuesday December 24 - CrossFit
Warm up: :60 row bike ski or run + 2 rounds - 10 HRPU, :30 plank, 5 burpees, 12 good mornings
+
For 10:00, steady pace:
5 strict press, moderate weight
10 Russian twists with wall ball
15 sit ups with wall ball
+
24:00 EMOM:
1st: 9 burpees to plate (45)
2nd: 12 wall balls
3rd: 12 box jumps
4th: 15 kB swings (50/35)
+
Not for time:
75 banded tricep pulls
Tuesday December 24 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 10 HRPU, :30 plank, 5 burpees, 12 good mornings
+
For 10:00, steady pace:
10 strict press, moderate weight
10 Russian twists with wall ball
15 sit ups with wall ball
+
24:00 EMOM:
1st: 9 burpees to plate
2nd: 12 wall balls
3rd: 12 box jumps
4th: 15 kB swings
+
Not for time:
75 banded tricep pulls down
Wednesday December 25 - CLOSED - Merry Christmas!
Thursday December 26 - CrossFit
Warm up: :60 row bike ski or run + 2 rounds - 5 suitcase deadlifts/side, :20 bar hang, 20 m walking lunges, 10 lemon squeezers
+
For 14:00, very steady:
5 deadlifts (build to heavy set)
:30 barbell plank or barbell ab roll outs
+
10 rounds:
10 cal ski or bike
10 toes to bar
+
2-3 sets not for time:
20 banded hamstring curls
:30 glute bridge hold with plate
Thursday December 26 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 5 suitcase deadlifts/side, :20 bar hang, 20 m walking lunges, 10 lemon squeezers
+
For 14:00, very steady:
5 kb deadlift ( start light and build to heavy)
:30 plank or ab roll out on roller
+
10 rounds:
10 cal ski or bike
10 toes to bar or knee to elbow
+
2-3 sets not for time:
20 banded hamstring curls
:30 glute bridge hold with plate
Friday December 27 - CrossFit
Warm up: :60 row bike ski or run + 2 rounds - 15 banded forward raises, :30 handstand hold or plank, :30 pec stretch, :30 pigeon stretch
+
Every :90 for 4 rounds:
1st: 5 bench press at 70-75% 1RM
2nd: :45 double unders
+
For time, teams if 2, one partner working at a time:
40 rounds (20 m timecap):
1 handstand push up
2 squat cleans (135/95)
3 pull ups
+
Not for time:
75 banded lat pull downs
Friday December 27 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 15 banded forward raises, :30 handstand hold or plank, :30 pec stretch, :30 pigeon stretch
+
Every :90 for 4 rounds:
1st: 10 burpees
2nd: :45 jump rope
+
For time, teams if 2, one partner working at a time:
40 rounds (20 m timecap):
2 hand release push up
4 dB thruster
6 ring row
+
Not for time:
75 banded lat pull downs
December 16 Bootcamp and CF
Monday December 16 - Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 5 snatch balances, 5 inch worms with push up, 20 m Samson, 20 m quad stretch
+
For 14:00:
Work to find front squat 1RM
*:30 barbell plank between lifts
+
21-15-9
Bike or ski calories
Hang power snatch (95/65)
Pull ups
+
Not for time:
Accumulate 50-60 lat pull downs
Monday December 16 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 5 snatch balances, 5 inch worms with push up, 20 m Samson, 20 m quad stretch
+
For 14:00:
Emom
1: :30 battle ropes
2: 5 burpees
+
21-15-9
Bike or ski calories
DB snatch 35/20
Pull ups
+
Not for time:
Accumulate 50-60 lat pull downs
Tuesday December 17 - Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 15 good mornings, 6 suitcase deadlifts, 20 m Spider-Man
+
12:00 m EMOM:
1st: 15 kB swings
2nd: 12 weighted reverse lunges from 45# plate (6/side)
3rd: 40 m heavy Farmers Carry
+
3:00 on/1:00 off for 4 rounds:
20 sit ups
15 deadlifts (225/155)
AMRAP burpees over bar
*score is total number of burpees
+
2 rounds not for time:
12 renegade rows
15 tricep kickbacks/side
Tuesday December 17 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 15 good mornings, 6 suitcase deadlifts, 20 m Spider-Man
+
12:00 m EMOM:
1st: 15 kB swings
2nd: 12 reverse lunges
3rd: 40 m heavy Farmers Carry
+
3:00 on/1:00 off for 4 rounds:
20 sit ups
15 single kb deadlift
AMRAP burpees over kb
*score is total number of burpees
+
2 rounds not for time:
12 renegade rows
15 tricep kickbacks/side
Wednesday December 18 - Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 12 toe touches from plank, 5 thrusters with pvc or empty barbell, 20 m bear crawl, :30 pec stretch
+
Every :90 for 4 rounds:
1st: 5 strict press + 10 ring rows (feet elevated on box if possible)
2nd: :45 toes to bar or kipping practice
+
For time:
30-20-10
Thrusters (95/65)
Box jumps
Directly into:
5-10-15
HSPU or HRPU
Wall balls
+
Not for time:
Accumulate 50 Russian twists
Accumulate 2:00 plank (forearms on wall ball)
Wednesday December 18 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 12 toe touches from plank, 5 thrusters with pvc or empty barbell, 20 m bear crawl, :30 pec stretch
+
Every :90 for 4 rounds:
1st: 5 dB strict press (find heavy 5 for the day) + 10 ring rows (feet elevated on box if possible)
2nd: :45 knees to elbow/toes to bar
+
For time:
30-20-10
DB thrusters 35/20
Box jumps
Directly into:
5-10-15
HRPU
Wall balls
+
Not for time:
Accumulate 50 Russian twists
Accumulate 2:00 plank (forearms on wall ball)
Thursday December 19 - Crossfit
Warm up: :60 row bike ski or run + 2 rounds - :30 wrist stretch, 5 light DB clean and press, :30 jacks, 10 banded pass throughs, 10 OHS with band
+
Every :90 for 5 rounds:
1st: 1 power clean, 1 hang power clean, 1 split jerk (build to heavy complex or work on form)
2nd: :45 double unders
+
For time:
1,500 m row
30 overhead squats (95/65)
1,000 m row
30 overhead squats (95/65)
500 m row
+
2-3 Rounds not for time:
:20 L-hang or L-sit
:30 star plank/side
Thursday December 19 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - :30 wrist stretch, 5 light DB clean and press, :30 jacks, 10 banded pass throughs, 10 OHS with band
+
Every :90 for 5 rounds
1: 5 hang clean + 5 thrusters + 5 oh press + 5 burpees
2: :45 jump rope
+
For time:
1,500 m row
30 goblet squats
1,000 m row
30 goblet squats
500 m row
+
2-3 Rounds not for time:
:20 L-hang or L-sit
:30 star plank/side
Friday December 20 - Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 5 pistols/side to bench or from rings, 8 ring rows, 20 m high knees, 20 m quad stretch, 15 glute bridges
+
For 12:00 steady pace:
3 front squats at 75% 1RM
6 ring dips
40 m sled push or bear crawl with sandbag
+
12:00 AMRAP:
6 pistols (3/side)
9 pull ups
12 power cleans (95/135)
+
2-3 rounds not for time:
10 barbell bicep curls (55/35)
15 banded pull aparts
Friday December 20 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 5 pistols/side to bench or from rings, 8 ring rows, 20 m high knees, 20 m quad stretch, 15 glute bridges
+
For 12:00 steady pace:
3 front squats
12 tricep pull downs (can use machine or bands)
40 m sled push or 40 m med ball carry heavy
+
12:00 AMRAP:
6 air squats
9 ring row
12 dB hang power clean
+
2-3 rounds not for time:
10 barbell bicep curls (55/35)
15 banded pull aparts