Monday Oct. 15 – Bootcamp
Warm up: 20 m Frankenstein, 20 m butt kicks, 20 m high knees, run 200m x2
+
Every 1:30 for 12 mins:
First: :60 weighted sit ups, :30 rest
Second: :60 overhead lunges with plate overhead , :30 rest
+
15 minute AMRAP:
5 pull ups or ring rows
10 push ups
15 air squats
1 calorie for every round completed (round 1= 1 calorie bike, ski, row, round 10= 10 calories bike, ski, row)
+
3 rounds, not for time:
15 hip abduction, laying on side (per side)
12 single leg glute bridges/side
9 plank ups
Tuesday Oct. 16 – Bootcamp
Warm up: 10 pvc pass through, 10 kang squat, :30 banded tricep stretch
+
12 minute EMOM:
5 dumbbell cleans, 5 dumbbell squat cleans
+
10-1
Thrusters
Burpees
Calories on bike, ski, row
+
3 rounds, not for time:
:30 plank, :30 mountain climbers (no rest)
:30 rest
Wednesday Oct 17 – Crossfit
Warm up: row/run 200 m, 50 jumping jacks, 20 band pull aparts
+
10 minute EMOM:
1: :40 max effort bike
2: :40 dumbbell snatches
+
16 minute AMRAP:
20 OH plate lunges
10 plate to overhead
5 push ups
200 m run
+
Not for time:
10 sit ups
:20 hollow hold
x5 (no rest between hollow hold and sit up)
Thursday Oct 18 – Bootcamp
Warm up: 5 pull up or ring row, 10 push up, 15 squats x4
For 16:00:
:60 row, max effort
:60 alternating bicep curls
:60 ski, max effort
:60 rest
+
15 minute EMOM (count reps):
1: :40 burpees
2: :40 ring rows
3: :40 sumo deadlift high pull with kb
+
Not for time:
Accumulate 2 minutes of leg lift with flutter kick
Monday Oct. 15 – Crossfit
Warm up: 20 m Frankenstein, 20 m butt kicks, 20 m high knees, run 200m x2
+
Every 1:30 for 12 mins:
4 back squats &
4 box jumps
+
15 minute AMRAP:
5 pull ups
10 push ups
15 air squats
1 calorie for every round completed (round 1= 1 calorie bike, ski, row, round 10= 10 calories bike, ski, row)
+
Not for time:
accumulate 2 minute plank on swiss ball
Tuesday Oct. 16 - Crossfit
Warm up: 10 pvc pass through, 10 kang squat, :30 banded tricep stretch
+
12 minute EMOM:
1 power clean & 2 thrusters
+
10-1
Thrusters
Burpees
Calories on bike, ski, row
+
Not for time
:30 L hang
:30 plank
x3
Wednesday Oct 17 – Crossfit
Warm up: row/run 200 m, 50 jumping jacks, 20 band pull aparts
+
10 minute EMOM:
1: 5 front squats
2: 5 OH press
+
16 minute AMRAP:
20 OH plate lunges
10 plate to overhead
5 push ups
200 m run
+
Not for time:
10 sit ups
:20 hollow hold
x5 (no rest between hollow hold and sit up)
Thursday Oct 18 – Crossfit
Warm up: 5 pull up or ring row, 10 push up, 15 squats x4
15 minute EMOM:
1: 5 deadlift
3: 7 burpees
+
15 minute EMOM (count reps):
1: :40 kb swings
2: :40 pull ups
3: :40 sumo deadlift high pull with kb
+
Not for time:
Accumulate 2 minutes of leg lift with flutter kick
Friday Oct 19 – Crossfit and Bootcamp
Warm up: Pvc pass thru 10, banded tricep stretch :30, pvc around the world 10
X 2
+
Hang power clean demo with pvc
+
Workout:
7 cleans
200 m run
7 press
200 m run
7 burpees
x4
+
Not for time:
20 hollow rocks, 15 toe touches, 10 reverse crunches x3-4