March 9 Bootcamp and CF
Monday March 9 - CrossFit
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 side lunges, 15 banded forward raises, 15 pull aparts, 20 m banded steps/side
+
Every :90 for 4 rounds:
1st: :30 Cossack squats with KB
2nd: :30 KB swings
+
:90 on/:60 off for 3 rounds, score is total number of burpees:
20 alternating DB snatches + AMRAP burpees
:60 rest
20 wall balls + AMRAP burpees
:60 rest
+
2 rounds not for time:
15 v-ups
20 side bends/side
Monday March 9 - Bootcamp
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 side lunges, 15 banded forward raises, 15 pull aparts, 20 m banded steps/side
+
Every :90 for 4 rounds:
1st: :30 side lunges (no weight)
2nd: :30 KB swings
+
:90 on/:60 off for 3 rounds, score is total number of burpees:
20 alternating DB snatches + AMRAP burpees
:60 rest
20 wall balls + AMRAP burpees
:60 rest
+
2 rounds not for time:
15 v-ups
20 side bends/side
Tuesday March 10 - CrossFit
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 wrist stretch, :30 couch stretch/side, 5 squats, 5 jumping squats, 5 push ups
+
Every 2:00 for 12:00:
1 power clean + 1 cluster (work to tough set)
+
10:00 AMRAP:
1 toes to bar
1 box jump
1 DB hang clean (35/50)
2 toes to bar
2 box jumps
2 DB hang cleans
*Continue +1 rep pattern until time
+
2-3 rounds not for time:
30 mountain climbers
20 hollow rocks
10 plank ups
Tuesday March 10 - Bootcamp
Warm up: :60 row, bike, ski, or run + 2 rounds - :30 wrist stretch, :30 couch stretch/side, 5 squats, 5 jumping squats, 5 push ups
+
Every 2:00 for 12:00:
12 renegade rows + 9 DB push press + 6 plank rotations/side
+
10:00 AMRAP:
1 knees to elbow
1 box jump or step up
1 DB hang clean
2 knees to elbow
2 box jumps or step ups
2 DB hang cleans
*Continue +1 rep pattern until time
+
2-3 rounds not for time:
30 mountain climbers
20 hollow rocks
10 plank ups
Wednesday March 11 - CrossFit
Warm up: :60 row, bike, ski or run + 2 rounds - 20 shoulder taps, 15 banded tricep extensions/side, 10 ring rows, :30 pec stretch
+
Every :90 for 3 rounds:
1st: 7-10 HSPU or pike push ups from box
2nd: 5 -7 ring dips or dips off GHD (use band if necessary)
3rd: :45 double unders
+
For time - 21-15-9:
Sit ups
Snatch (65/95)
Pull ups
+
Not for time:
Accumulate 50 Barbell bicep curls (35/45)
Wednesday March 11 - Bootcamp
Warm up: :60 row, bike, ski or run + 2 rounds - 20 shoulder taps, 15 banded tricep extensions/side, 10 ring rows, :30 pec stretch
+
Every :90 for 3 rounds:
1st: :30 hand release push ups
2nd: :30 dips off box
3rd: :45 jump rope
+
For time - 21-15-9:
Sit ups
Double DB snatch
Ring rows
+
Not for time:
Accumulate 50 dual DB bicep curls
Thursday March 12 - CrossFit
Warm up: :60 row, bike, ski, or run + 2 rounds - 20 m walking lunges, 20 m bear crawl, 15 ground to overhead with plate, 20 Russian twists with plate
+
Every :90 for 4 rounds:
1st: 4 Back squats @ 75-80% 1RM
2nd: 40 m dual DB or KB overhead carry
+
20:00 EMOM:
1st: 100 m run
2nd: 10 push press (no heavier than 95/135)
3rd: 20 single alternating leg v-ups
4th: 10 front rack lunges (no heavier than 95/135)
+
2-3 rounds not for time:
12 barbell glute bridges
:30 side plank/side with dumbbell
Thursday March 12 - Bootcamp
Warm up: :60 row, bike, ski, or run + 2 rounds - 20 m walking lunges, 20 m bear crawl, 15 ground to overhead with plate, 20 Russian twists with plate
+
Every :90 for 4 rounds:
6 goblet squats + :30 plate overhead hold
+
20:00 EMOM:
1st: 100 m run or 150 m row
2nd: 10 DB push press
3rd: 20 single alternating leg v-ups
4th: 10 DB front rack lunges
+
2-3 rounds not for time:
12 barbell glute bridges
:30 side plank/side with dumbbell
Friday March 13 - CrossFit
Warm up: :60 row, run, bike, or ski + 2 rounds - 12 good mornings, :30 handstand hold or plank, 6 squats with reach, 15 sit ups
+
For 14:00, steady pace:
5 Deadlift @ 65-70% 1 RM
5 strict pull ups with :03 pause with chin over bar
:30 plank with hands on barbell
+
AMREPS in 16:00, score is calories:
30 squat cleans (no heavier than 135/95)
20 calories
20 squat cleans
20 calories
10 squat cleans
Max calories in remaining time
+
Not for time:
Accumulate 60-70 hamstring curls
Friday March 13 - Bootcamp
Warm up: :60 row, run, bike, or ski + 2 rounds - 12 good mornings, :30 handstand hold or plank, 6 squats with reach, 15 sit ups
+
For 14:00, steady pace:
10 dumbbell or double KB deadlift
8 ring rows, :03 pause at top
:30 hollow hold
+
AMREPS in 16:00, score is calories:
30 DB squat cleans
20 calories
20 DB squat cleans
20 calories
10 DB squat cleans
Max calories in remaining time
+
Not for time:
Accumulate 60-70 hamstring curls
March 2 Bootcamp and CF
Monday, March 2nd - CrossFit
Warm up: :60 row bike ski or run + 2 rounds - 7 OHS with pvc, 10 m duck walk, 10 m crab walk, :30 shoulder taps
+
Every :90 for 8 rounds:
1 power snatch + 1 OHS
OR
1 squat snatch - build to tough single or work on form
+
For time:
30 wall balls
15 power snatch (65/95)
30 wall balls
15 power cleans
30 wall balls
+
2-3 rounds not for time:
:30 plank with forearms on wall ball
20 Sit ups with wall ball
Monday, March 2nd - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 7 OHS with pvc, 10 m duck walk, 10 m crab walk, :30 shoulder taps
+
Every :90 for 8 rounds:
10 alt dB snatch
10 alt lunges
:15 hollow hold
+
For time:
30 wall balls
30 alt dB snatch
30 wall balls
30 dB power cleans
30 wall balls
+
2-3 rounds not for time:
:30 plank with forearms on wall ball
20 Sit ups with wall ball
Tuesday, March 3rd - CrossFit
Warm up: :60 row run bike or ski + 2 rounds - 10 plank ups, 20 m bear crawl, :30 pec stretch, 15 good mornings
+
Every 2:30 for 5 rounds:
5 strict pull ups or 3 muscle ups + 8-10 HSPU, inverted push ups, or 12-15 HRPU
+
4 rounds for time:
15 calorie row, bike, or ski
12 deadlift (no heavier than 225/155)
9 bar-facing burpees
+
2-3 rounds not for time:
20 banded pull aparts
20 banded tricep pulls
Tuesday, March 3rd - Bootcamp
Warm up: :60 row run bike or ski + 2 rounds - 10 plank ups, 20 m bear crawl, :30 pec stretch, 15 good mornings
+
Every 2:30 for 5 rounds:
40 m farmer carry
5 strict pull ups or 10 ring rows
10 hrpu
:15 L hang
+
4 rounds for time:
15 calorie row, bike, or ski
12 kb deadlift heavy
9 bar-facing burpees
+
2-3 rounds not for time:
20 banded pull aparts
20 banded tricep pulls
Wednesday, March 4th - CrossFit
Warm up: :60 row bike ski or run + 2 rounds - :30 wrist stretch, 5 squats with reach, 20 m high knees, 20 m quad stretch
+
For 12:00, steady pace:
5 front squats at 65% 1RM
:30 hollow hold, weighted if possible
+
For time:
21-18-15-12-9-6-3
Hang power cleans (no heavier than 95/135)
*25 double unders after each round
+
Not for time:
Accumulate 75 glute bridges with barbell
Wednesday, March 4th - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - :30 wrist stretch, 5 squats with reach, 20 m high knees, 20 m quad stretch
+
12 min emom
1: 5 dB squats 3x11 pace
2: :30 hollow hold
+
For time:
21-18-15-12-9-6-3
DB hang Hang power cleans heavy
*50 jump rope after each round
+
Not for time:
Accumulate 75 glute bridges with barbell
Thursday, March 5th - Crossfit
Warm up: :60 row bike ski or run + 2 rounds - :30 pigeon stretch, :30 mountain climbers, 5 inch worms with push up, 8 split stance squats/side
+
Every :90 for 4 rounds:
1st: 12 dumbbell walking lunges (50/35)
2nd: 14/10 calorie bike sprint
+
16:00 AMRAP:
14 alternating dumbbell snatches (35/50)
12 box jumps
8 toes to bar
+
Not for time:
Accumulate 50-60 GHD hip extensions, reverse hypers, or quadruped hip extensions/side
Thursday, March 5th - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - :30 pigeon stretch, :30 mountain climbers, 5 inch worms with push up, 8 split stance squats/side
+
Every :90 for 4 rounds:
1st: 12 dumbbell walking lunges
2nd: 14/10 calorie bike sprint
+
16:00 AMRAP:
14 alternating dumbbell snatches
12 box jumps
8 toes to bar or knee to elbow
+
Not for time:
Accumulate 50-60 GHD hip extensions, reverse hypers, or quadruped hip extensions/side
Friday, March 6th - Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 10 ring rows, 15 DB plank pull throughs, 15 banded forward raises
+
For 14:00:
Build to tough split jerk, push jerk, or bench press. Add some skill work into rest (e.g., double unders, ring dips, kipping, etc…)
+
30-20-10
KB swings
Pull ups
*200 m run after each round
+
3 rounds not for time:
:30 flutter kicks
:30 wall sit
:30 weighted plank
Friday, March 6th - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 10 ring rows, 15 DB plank pull throughs, 15 banded forward raises
+
For 14:00:
Work on barbell technique if your trying to graduate to CrossFit. Or build yo heavy dB bench press or dB overhead press. Add some skill work into rest (e.g., double unders, ring dips, kipping, etc…)
+
30-20-10
KB swings
Pull ups
*200 m run after each round
+
3 rounds not for time:
:30 flutter kicks
:30 wall sit
:30 weighted plank
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