CF
Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)
+
For 10:00
1st: 12 alternating front rack lunges or 12 alternating pistol squats if proficient
2nd: :30 double under practice
+
“Fat Amy” for time (20 minute time cap):
50 air squats
10 burpees
40 sit ups
10 burpees
30 DB reverse lunges
10 burpees
20 kettlebell swings
10 burpees
10 meter bear crawl
10 burpees
20 kettlebell swings
10 burpees
30 DB reverse lunges
10 burpees
40 sit ups
10 burpees
50 air squats
+
Not for time:
Accumulate a total of 3:00 plank
Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)
+
15 minute EMOM:
1: 2 touch and go squat cleans + 2 front squats
2: :15/side plank
3: :40 row, bike, or ski @easy effort
+
12 minute EMOM:
1: :30 alternating dumbbell snatches
2: :30 strict pull ups
3: :30 hand-release push ups
+
9 minute EMOM:
1: :30 hollow hold
2: :30 arrested superman hold
3: :30 spider plank
CF
Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)
+
10:00 EMOM:
1st: clean and push jerk clusters, 1.1.1
2nd: :30 plank w/hands on barbell
+
Every 2:00 for 10 rounds:
200m run or 250m row
+
Every :90 for 10 rounds:
:20 plank
:20 jumping squats
:20 mountain climbers
CF
Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)
+
Almost the New Year!! Complete the following for time:
31 dumbbell push press
31 pull ups
31 alternating dumbbell snatches
31 sit ups
31 toes to bar or knee raises
31 push ups
31 box jumps or step ups
31 DB squats
31 double unders or 62 single unders
31 dumbbell thrusters
31 DB lunges
31 burpees
+
Not for time:
365 meter row
365 meter ski
Monday, December 24 – Bootcamp
Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)
+
For 10:00, continuously moving at moderate pace:
250 meter row
10 push ups
20 dumbbell snatches
+
“Fat Amy” for time (20 minute time cap):
50 air squats
10 burpees
40 sit ups
10 burpees
30 reverse lunges
10 burpees
20 kettlebell swings
10 burpees
10 meter bear crawl
10 burpees
20 kettlebell swings
10 burpees
30 reverse lunges
10 burpees
40 sit ups
10 burpees
50 air squats
+
Not for time:
Accumulate a total of 3:00 plank
Tuesday, December 25:
Gym Closed - Merry Christmas!
Wednesday, December 26 – Bootcamp
Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)
+
15 minute EMOM:
1: 8-10 dumbbell squat cleans
2: 12 pistol squats to box (6/side)
3: :40 row, bike, or ski
+
12 minute EMOM:
1: :30 alternating bicep curls
2: :30 tricep extensions
3: :30 kettlebell deadlifts
+
9 minute EMOM:
1: :30 hollow hold
2: :30 arrested superman hold
3: :30 spider plank
Thursday, December 27 – Bootcamp
Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)
+
10:00 EMOM:
8-10 dumbbell clean and jerks
+
Every 2:00 for 10 rounds:
200 meter sprint
+
Every :90 for 10 rounds:
:20 plank
:20 jumping squats
:20 mountain climbers
Friday, December 28 – Bootcamp
Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)
+
Almost the New Year!! Complete the following for time:
31 dumbbell push press
31 ring rows
31 dumbbell snatches
31 sit ups
31 knees to elbows or leg raises
31 push ups
31 box jumps or step ups
31 squats with dumbbells
31 plate hops
31 dumbbell thrusters
31 weighted lunges
31 burpees
+
Not for time:
365 meter row
365 meter ski