February 24 Bootcamp and CF
Monday February 24
Warm up ( :30 wrist stretch, 5 inchworms,15 band pull aparts , 200 m ski) x2
+
14 min emom
1: 2 front squat + 4 reverse lunges
2: 2 pull ups + 4 push ups
+
15 minute time cap
Partition anyway
100 lunges body weight
50 calories
50 push press 95/65
+
Plank on Swiss ball or medicine ball for :60
Bootcamp
Warm up ( :30 wrist stretch, 5 inchworms,15 band pull aparts , 200 m ski) x2
+
14 min emom
1: 2 dumbbell front squats + 4 alternating reverse lunges
2: :30 hand-release push ups
+
15 minute time cap
Partition anyway
100 lunges body weight
50 calories
50 dumbbell push press
+
Plank on Swiss ball or medicine ball for :60
Tuesday February 25
Warm up ( 25 du or 50 singles, 150 m ski or row, 20 m bear crawl) x2
+
14 min
Find heavy clean and jerk
+
11 minute time cap
Goal is to finish before cap but not under 5 unless you are rx
Fran
21-15-9
thrusters 95/65
pull ups
+
10 m leg drag
:30 handstand hold or plank
Bootcamp
Warm up ( 25 du or 50 singles, 150 m ski or row, 20 m bear crawl) x2
+
14:00@steady pace
300m row
:15/side star plank
3 wall walks
+
11 minute time cap
Goal is to finish before cap but not under 5 unless you are rx
Fran
21-15-9
DB thrusters
Pull ups or ring rows
+
2-3 rounds NFT:
10 m leg drag
:30 handstand hold or plank
Wednesday February 26
Warm up ( 20 m Sampson, :20 handstand, 10 pvc pass throughs)
+
12 minute emom
1 hang snatch high pull + 1 hang snatch or power snatch with oh squat
+
For time
2 rounds
10 snatches
20 oh squats
30 wall balls
+
3 rounds
30 Russian twist
15 sit ups
Bootcamp
Warm up ( 20 m Sampson, :20 handstand, 10 pvc pass throughs)
+
12 minute emom
1st: :30 jump rope
2nd: 8 DB hang power cleans
3rd: 20m tough farmers carry
+
For time
2 rounds
10 alternating DB snatches
15 calories
30 sit ups
+
2-3 rounds NFT:
30 Russian twist
12-15 banded lat pull downs
Thursday February 27
Warm up ( 20 m frankenstien, 20 m skip for height, 20 m skip for distance, 5 burpees)
+
Every :90 for 12 mins
1: 350/300 m row
2: 10 dB bench press as heavy as possible
+
6 rounds for time
5 handstand push ips
10 burpees
20 air squats
+
10 cal ski
:20 hollow
10 v ups
10 toe touches
Bootcamp
Warm up ( 20 m frankenstien, 20 m skip for height, 20 m skip for distance, 5 burpees)
+
Every :90 for 12 mins
1: 350/300 m row
2: 10 DB bench press
+
6 rounds for time
5 hand-release push ups
10 burpees
20 air squats
+
10 cal ski
:20 hollow
10 v ups
10 toe touches
Friday February 28
row/run/bike/ski@easy pace
2 rounds [ :30 jumping jacks + 20m bear crawl + 20m penguin walk + :30 plank]
+For 14:00
Build to a heavy power snatch OR split jerk OR power clean, get in some gymnastics skill work during
+
Partner workout
14 minute workout
250 m row while other partner planks
20 kb swings while other partner holds wall sit
30 alt box jumps (can use different boxes)
+
2 rounds
20 banded curls
20 banded tricep press downs
February 17 Bootcamp and CF
Monday February 17-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 plank + 20m quad stretch + 20m frankenstein stretch]
+
Every :90 for 5 sets:
1st: 3-4 front squats, 30x1 tempo
2nd: 2-3 wall walks w/:03 pause at top
+
AMRAP in 10:00
16 calories
8 dumbbell front squats, tough
16 sit ups w/feet anchored in dumbbells
8 alternating dumbbell reverse lunges w/DBs at shoulders
+
2-3 rounds NFT:
12-15 light banded front raises
16 russian twists
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 plank + 20m quad stretch + 20m frankenstein stretch]
+
Every :90 for 5 sets:
1st: 3-4 goblet squats @30x1 tempo +
2nd: 2-3 wall walks w/:03 pause at top
+
AMRAP in 10:00
16 calories
8 dumbbell front squats, tough
16 sit ups w/feet anchored in dumbbells
8 alternating dumbbell reverse lunges w/DBs at shoulders
+
2-3 rounds NFT:
12-15 light banded front raises
16 russian twists
Tuesday February 18-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 12 light banded pass throughs + 20m penguin walk + 20m jog]
+
Every :60 for 12:00
1 power snatch, start light and build so final rep is moderate
+
4 sets for total burpee reps:
2:00 to complete
250m row for ladies/300m row for men
Max burpees in the remaining time
2:00 rest
+
3-4 rounds:
:30 flutter kick
:30 rest
:30 windshield wipers
:30 rest
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 12 light banded pass throughs + 20m penguin walk + 20m jog]
+
Every :60 for 12:00
1st: 10 alternating DB snatches
2nd: :30 plate hops
3rd: :15/side plank
+
4 sets for total burpee reps:
2:00 to complete
250m row for ladies/300m row for men
Max burpees in the remaining time
2:00 rest
+
3-4 rounds:
:30 flutter kick
:30 rest
:30 windshield wipers
:30 rest
Wednesday February 19-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 air squats w/alternating reach overhead + :30 hollow hold + 12 light banded pull aparts]
+
Every 3:00 for 5 sets:
3 back squats, 20x1 tempo
20m/side 1-arm farmers carry, heavy
+
For time (15:00 cap)75 double unders or 150 singles
Then:
21-15-9
Hang squat cleans, 65/95
Row calories
Then:
75 double unders or 150 singles
+
NFT:
Accumulate 10-15 hollow to superman
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 air squats w/alternating reach overhead + :30 hollow hold + 12 light banded pull aparts]
+
Every 3:00 for 5 sets:
12 wall ball bear hug squats or sandbag squats, focus on depth
20m/side 1-arm farmers carry, heavy
+
For time (15:00 cap)75 double unders or 150 singles
Then:
21-15-9
DB hang squat cleans, 65/95
Row calories
Then:
75 double unders or 150 singles
+
NFT:
Accumulate 10-15 hollow to superman
Thursday February 20-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank + :30 hand-release push ups + 20m bear crawl]
+
Every :90 for 15:00
1st: 3 halting snatch-grip deadlifts w/:01 pause just below knees on the way up and on the way down
2nd: 8-10 alternating DB Z-press
+
5 rounds for time (15:00 cap)
10 pull ups
10 ground to overhead, 65/95, this should be light
10 box jumps
+
2-3 rounds NFT:
10 DB bird dogs
:45 lemon squeezers
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank + :30 hand-release push ups + 20m bear crawl]
+
Every :90 for 15:00
1st: 6-8 dumbbell romanian deadlifts, 30x1 tempo
2nd: 8-10 alternating DB Z-press
+
5 rounds for time (15:00 cap)
10 ring rows
5/side 1-arm DB hang clean and jerk
10 box jumps
+
2-3 rounds NFT:
10 DB bird dogs
:45 lemon squeezers
Friday February 21-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [10 light goblet squats + 10 PVC pass throughs + 10m crab walk + 10m duck walk]
+
Every :60 for 15:00
1st: 1 squat clean, moderate
2nd: :30 kipping practice
3rd: :30 handstand hold
+
For time, can partition reps any way (16:00 cap)
60 wall balls
60 calories
60 alternating DB snatches
+
2-3 rounds NFT:
8/side banded internal rotations
:30 knee tuck hang
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [10 light goblet squats + 10 PVC pass throughs + 10m crab walk + 10m duck walk]
+
Every :60 for 15:00
1st: 5 DB squat cleans
2nd: :30 top of ring row hold or chin over bar hold
3rd: :30 handstand hold
+
For time, can partition reps any way (16:00 cap)
60 wall balls
60 calories
60 alternating DB snatches
+
2-3 rounds NFT:
8/side banded internal rotations
:30 knee tuck hang
February 10 Bootcamp and CF
Monday February 10 CrossFit
Warm up ( :30 ski, 5 inchworm, 10 air squats, 10 scap retractions hanging from bar x2)
+
14 minute emom
1: 4 push press start 45 women and 65 men add each round
2: 8 ring rows
+
12 minute amrap
3 deadlifts 225/185
6 pull ups
9 box jumps
+
2-3 rounds NFT:
10 plate raises (hold plate in arms straight in front raise above head and back down to in front)
10 dB lateral raises
40m plate pinch carry
Bootcamp
Warm up ( :30 ski, 5 inchworm, 10 air squats, 10 scap retractions hanging from bar x2)
+
14 minute emom
1: 4-6 moderate DB push press
2: 4/side 1-arm DB rows, 20x1 tempo
+
12 minute amrap
6 dual DB deadlifts
12 ring rows
65 single unders
+
2-3 rounds NFT:
10 plate raises (hold plate in arms straight in front raise above head and back down to in front)
10 dB lateral raises
40m plate pinch carry
Tuesday February 11 CrossFit
Warm up ( 5 kang squats, 10 lunges, :30 Superman x3)
+
Every :60 for 14:00
1 back squat
Guys start at 95 ladies 65. Can add a max of 20 pounds after each squat until you find a tough single, then stick with that weight for the rest of the EMOM
+
16 minute emom for total reps, can grip/hold dB any way for step ups and lunges
1: alt dB snatch 50/35
2: single dB step ups 50/35
3: single dB lunges 50/35
4: rest
+
Not for time
60 trx knee to elbow
Bootcamp
Warm up ( 5 kang squats, 10 lunges, :30 Superman x3)
+
Every :60 for 14:00
1st: 5-7 moderate dumbbell front squats
2nd: :30 plank with feet elevated
+
16 minute emom for total reps, can grip/hold dB any way for step ups and lunges
1: alt dB snatch
2: single dB step ups
3: single dB lunges
4: rest
+
Not for time
60 trx knee to elbow
Wednesday February 12 CrossFit
Warm up ( 15 banded good mornings, :30 jump rope practice, 5 box jumps)
+
14 minutes work at your own pace
3 squats cleans or 3 power cleans and 3 front squats guys can start 95 ladies 65
Can add 10 pounds after each set of cleans
+
For time (15:00 cap)
“Annie”
50-40-30-20-10
Double unders
Sit ups
+
2 rounds NFT:
1 minute row bike or ski
10 strict toes to bar
Bootcamp
Warm up ( 15 banded good mornings, :30 jump rope practice, 5 box jumps)
+
14:00@steady pace
20 row/bike/ski cals
20m/side 1-arm farmers carry, tough
2 wall walks
+
For time (15:00 cap)
“Annie”
50-40-30-20-10
Double unders*
Sit ups
If unable to do double unders, perform 100-80-60-40-20 single unders
+
2 rounds NFT:
1 minute row bike or ski
10 strict toes to bar or hanging knee raises
Thursday February 13 CrossFit
Warm up (3 rounds: 100 m row as fast as possible + 5 inchworms + 20 m Frankenstein)
+
14 minute working at own pace
5 hang power snatch
5 box jumps
5 toes to bar
+
For time (16:00 cap)
1000 m row
50 thrusters 95/65
50 kb swings 54/36
+
Not for time:
:30 flutter kick
:30 leg circles
:30 scissor
:30 leg lifts
Bootcamp
Warm up (3 rounds: 100 m row as fast as possible + 5 inchworms + 20 m Frankenstein)
+
14:00@steady pace
1 mile bike
10 plank ups
40m bear hug carry or dual KB front rack carry
+
For time (15:00 cap)
1000 m row
50 DB thrusters
50 kettlebell swings
+
Not for time:
:30 flutter kick
:30 leg circles
:30 scissor
:30 leg lifts
Friday February 14 CrossFit
Warm up ( :30 sitting in bottom of squat, 10 pvc pass through, 10 snatch balance with pvc or barbell )
+
For 15:00
Build to a heavy front squat, power clean or power snatch, or use time for light technique work.
Get in some skill work during rest (double unders, pull ups, handstand push ups, etc)
+
For 10:00
2-4-6-8-10-12-14, etc
Wall balls
Burpees
+
Not for time
Accumulate :60 L hang
Bootcamp
Warm up ( :30 sitting in bottom of squat, 10 pvc pass through, 10 snatch balance with pvc or barbell )
+
Every :60 for 15:00
1st: 10-15 banded pull aparts
2nd: :15-:30 top of ring row hold
3rd: 5 wall ball squat cleans
+
For 10:00
2-4-6-8-10-12-14, etc
Wall balls
Burpees
+
Not for time
Accumulate :60 L hang or knee tuck hang
February 3 Bootcamp and CF
Monday February 3 CrossFit
Warm up( :30 air squat for max depth, :30 side lunges, 20 m high knees, 250 m row ) x2
+
Every :60 for 10 mins
2 back squats as heavy as possible
+
4 rounds for time 18 min cap
24 dB snatch
20 walking lunges
16 calories
+
Try to do set unbroken
L sit :15
Leg raises 5
X3
Bootcamp
Warm up( :30 air squat for max depth, :30 side lunges, 20 m high knees, 250 m row ) x2
+
Every :60 for 10 mins
1st: 3 tough goblet squats, 5050 tempo (5 seconds on the way down, 5 seconds on the way up, watch the clock when you do these so you don’t rush)
2nd: :30 handstand hold or :30 pike hold w/feet on box
+
4 rounds for time 18 min cap
24 dB snatch
20 walking lunges
16 calories
+
3 rounds NFT:
:15 knee tuck
5 knee raises
Tuesday February 4 CrossFit
Warm up ( :30 wrist stretch, 10 t spine stretch on wall, hang from the bar :30, 10 warrior squat )
+
Every :90 for 4 sets
1: 3 power cleans + 2 front squat + 1 jerk
2: :45 double unders
+
12 minute amrap
1 bear complex
3 pull ups
5 box jumps or 10 step ups to taller box
+
20 windshield wipers
:20 hollow hold
X2-3
Bootcamp
Warm up ( :30 wrist stretch, 10 t spine stretch on wall, hang from the bar :30, 10 warrior squat )
+
Every :90 for 4 sets
1: 6-8 dumbbell romanian deadlifts, 31x1 tempo
2: :45 double unders or single unders
+
12 minute amrap
6 dumbbell hang power cleans
6 dumbbell shoulder to overhead
3 pull ups or ring rows
5 box jumps or 10 step ups to taller box
+
2-3 rounds NFT:
20 windshield wipers
:20 hollow hold
Wednesday February 5 CrossFit
Warm up ( 10 pvc pass through, 10 ring rows, 10 one leg squats off of a box)
+
2 minutes to complete (6 rounds)
6 strict db press
40 m oh db walk
:20 plank
+
15 min emom
1: 7 burpees
2: 14 calories or :45 working time
3: 21 kb swings
+
:30 star plank per side
:30 adductor plank
Bootcamp
Warm up ( 10 pvc pass through, 10 ring rows, 10 one leg squats off of a box)
+
Every 2:00 for 6 sets:
6 strict db press
40 m oh db walk
:20 plank
+
15 min emom
1: 7 burpees
2: 14 calories or :45 working time
3: 21 kb swings
+
2-3 rounds NFT:
12-15 banded lat pull downs
:30 adductor plank
Thursday February 6 CrossFit
Warm up ( 150 m ski, 20 band pull apart, 10 oh squat with pvc or barbell)
+
14 minutes moving at your own pace (focus on form and perfect reps)
5 push ups
10 strict toes to bar or knee raises
15 air squats focus on depth
20 m bear crawl
+
4 rounds for time 15 min cap
20 dB thrusters
20 box step overs with dB
+
40 m sandbag carry or heavy wall ball
:30 sorenson
Bootcamp
Warm up ( 150 m ski, 20 band pull apart, 10 oh squat with pvc or barbell)
+
14 minutes moving at your own pace (focus on form and perfect reps)
5 push ups, do these on your knees if necessary to ensure chest touches the ground
10 strict toes to bar or knee raises
15 air squats focus on depth, squat to bench if you struggle with this
20 m bear crawl
+
4 rounds for time 15 min cap
20 dB thrusters
20 box step overs with dB
+
2-3 rounds NFT:
40m carry of choice (farmers, sandbag, etc)
:30 sorenson hold
Friday February 7 CrossFit
Warm up ( 5 inchworms, 10 banded good mornings, 20 m skip for height, 20 m high knees)
+
14 minutes to build to a max bench press
(Once you find your max drop 20% off the bar and do 3x2)
+
For time. One partner working at a time
20-18-16-14-12-10-8-6-4-2
Bike calories
Power cleans, 65/95
Pull ups
+
4 rounds
10 ghd sit ups
:20 hollow hold
Bootcamp
Warm up ( 5 inchworms, 10 banded good mornings, 20 m skip for height, 20 m high knees)
+
14:00@easy pace
500m row or ski
15 sit ups
50 single unders
+
For time. One partner working at a time
20-18-16-14-12-10-8-6-4-2
Bike calories
Dumbbell cleans
Pull ups or ring rows
+
2-3 rounds NFT:
12 alternating 1-arm DB frontal raises
10 windshield wipers
January 27 Bootcamp and CF
Monday January 27-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 kang squats + 12 banded pass throughs + 20m quad stretch]
+
Every 2:30 for 5 sets:
2 back squats, 22x1
3-5 strict pull ups, :15-:30 chin over the bar hold on final rep
+
4 sets for total wall balls:
2:00 to complete 300/250m row + max wall balls in remaining time
2:00 rest
+
2-3 rounds not for time:
10-15 banded curls
2-3 dragon flags
Monday January 27-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 kang squats + 12 banded pass throughs + 20m quad stretch]
+
Every 2:30 for 5 sets:
6 ring rows, :15-:30 hold on last one
9 v-ups
12 kettlebell swings
+
4 sets for total wall balls:
2:00 to complete 300/250m row + max wall balls in remaining time
2:00 rest
+
Not for time:
Accumulate 150 mountain climbers
Tuesday January 28-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 prisoner good mornings + :30 jumping jacks + 20m high knees + 20m jog]
+
Every :90 for 5 sets:
1st: 6 snatch-grip romanian deadlifts, 31x1 tempo, stay moderate with perfect form/tempo
2nd: :45 double under practice
+
AMRAP in 9:00
12 dumbbell box step overs, 35/50 per hand to 20”/24”
10 burpees
8 toes to bar
+
4 sets:
:20 row/bike/ski, all out
1:40 walk rest
Tuesday January 28-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 prisoner good mornings + :30 jumping jacks + 20m high knees + 20m jog]
+
Every :90 for 5 sets:
1st: 8 sumo kettlebell deadlifts, 31x1 tempo
2nd: :45 jump rope (singles or doubles)
+
AMRAP in 9:00
12 dumbbell box step overs
10 burpees
8 toes to bar or knees to elbow
+
4 sets:
:20 row/bike/ski, all out
1:40 walk rest
Wednesday January 29-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 banded overhead squats + 5 inch worms + 10m bear crawl + 10m crab walk]
+
Every :60 for 12:00
1st: 1 power snatch + 2 overhead squats, light/moderate
2nd: 12-15 light banded pull aparts
3rd: :30 top of ring dip support hold
+
For total time (including rest) (17:00 cap)
24-20-16
Row calories
Alternating dumbbell snatches, 35/50
3:00 rest
16-20-24
Hand-release push ups
Goblet squats w/DB
+
2-3 rounds not for time:
10/side 1-arm banded lat pull downs
10 alternating 1-leg V-ups
Wednesday January 29-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 banded overhead squats + 5 inch worms + 10m bear crawl + 10m crab walk]
+
Every :60 for 12:00
1st: 8-10 single leg RDL, right foot grounded (KB or DB in left hand)
2nd: 8-10 single leg RDL, left foot grounded (KB or DB in right hand)
3rd: 12-15 light banded pull apart
+
For total time (including rest) (17:00 cap)
24-20-16
Row calories
Alternating dumbbell snatches, 35/50
3:00 rest
16-20-24
Hand-release push ups
Goblet squats w/DB
+
2-3 rounds not for time:
10/side 1-arm banded lat pull downs
10 alternating 1-leg V-ups
Thursday January 30-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 plank + :30 wrist stretch + 20m quad stretch + 20m penguin walk]
+
For 12:00
Build to a heavy power clean single or use time to work on technique work, get in some handstand/handstand walk/handstand push up practice during rest
+
AMRAP in 13:00
50 double unders or 100 single unders
10 power cleans, up to 185/125
12 bar-facing burpees
14 sit ups
+
Not for time:
Accumulate 2:00 dual KB front rack hold
Thursday January 30-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 plank + :30 wrist stretch + 20m quad stretch + 20m penguin walk]
+
For 12:00, steady pace:
20 alternating 1-arm DB cleans and press
15 banded tricep pulls
10 renegade rows
+
AMRAP in 13:00
50 double unders or 100 single unders
10 DB power cleans
12 DB facing burpees
14 sit ups
+
Not for time:
Accumulate 2:00 dual KB front rack hold
Friday January 31-CrossFit and Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m high knees + :15/side pec stretch + :30 hang from bar]
+
Every :90 for 4 sets:
1st: 12 alternating reverse DB lunges w/DBs at shoulders, tough
2nd: 6-8 tempo push ups, 2021 (2 seconds on the way down, 0 seconds at the bottom, 2 seconds on the way up, 1 second pause at the top. Chest MUST touch the ground, do these on your knees if you need to)
+
AMRAP in 18:00 with a partner, one person working at a time:
60 calories on machine of your choice
40 thrusters, 65/95 or dumbbell thrusters
20 pull ups or ring rows
+
Not for time:
Accumulate 2:00/side plank, star plank if you want to get fancy