CrossFit
Warm up: 2 rounds – 10 jumping squats, 10 m spider man stretch, 10 m inch worms, 10 pass banded pass throughs; Mobility
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Every :60 for 6:00
1 squat clean + 1 front squat + 1 shoulder to overhead
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20 minute AMRAP:
200 meter run
16 wall balls
200 meter run
16 1-arm DB overhead lunges
200 meter run
16 weighted sit ups
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2-3 rounds not for time:
15 banded pull aparts
12 GHD hip extensions
CrossFit
Warm up: 2 rounds - 10 push ups, :15 side plank/side, 200 meter row; Mobility
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Every :60 for 9:00
1st: :45 double under practice
2nd: 45 strict pull ups, use band if necessary
3rd: :45 plank
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AMRAP in 15:00
3-6-9-12-18…
Toes to bar
Ground to overhead, 65/95
40 double unders/80 single unders after each set
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2-3 rounds not for time:
15/side banded tricep extensions
10/side quadruped hip extensions
CrossFit
Warm up: 2 rounds - 10 m Samson stretch, 10 m walking lunges, 20 m high knees; Mobility
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Every 2:00 for 5 sets:
2-3 back squats, 20x1 tempo
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4 rounds for time:
15 alternating 1-arm DB snatch
15 box jumps
15 1-arm DB hang clean and jerk
15 row calories
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Not for time:
200m heavy farmers carry
CrossFit
Warm up: 2 rounds - :30 plate halos, :30 squat hold with plate, :30 shoulder taps; Mobility
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Every :90 for 12:00
1st: 5 clean-grip deadlifts, 31x1 tempo
2nd: :15/side plank
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3 rounds for time:
400 meter run
21 dumbbell squats
15 burpees over dumbbells
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2-3 sets not for time:
12-14 alternating bicep curls
10 V-ups
CrossFit
Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep extensions; Mobility
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Every :60 for 10:00
1st: 1 hang power snatch + 1 overhead squat
2nd: :30 plank w/hands on barbell
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For time:
50 sit ups
40 calorie row, bike, or ski
30 pull ups
40 calorie row, bike, or ski
50 sit ups
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2-3 sets not for time:
:30 flutter kicks
6/side 1-arm dumbbell external rotation, 30x0
Monday 9/17 Bootcamp
Warm up: 2 rounds – 10 jumping squats, 10 m spider man stretch, 10 m inch worms, 10 pass banded pass throughs; Mobility
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6-minute EMOM, increasing weight each minute if possible:
1st: 10 dumbbell thrusters
2nd: 8 dumbbell thrusters
3rd: 6 dumbbell thrusters
4th: 4 dumbbell thrusters
5th: 2 dumbbell thrusters
6th: 1 dumbbell thruster
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20 minute AMRAP:
200 meter run
16 reverse lunges with dumbbells
200 meter run
16 overhead reverse lunges with dumbbells
200 meter run
16 weighted sit ups
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3 rounds:
15 banded pull aparts
12 GHD hip extensions
9 ring rows
Tuesday 9/18 Bootcamp:
Warm up: 2 rounds - 10 push ups, :15 side plank/side, 200 meter row; Mobility
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9 minute EMOM:
1st: :45 jumping jacks, weight optional
2nd: 45 burpees to plate
3rd: :45 plank jacks
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15 minute AMRAP:
3-6-9-12-18…
Knees to elbows
Dumbbell clean and jerk
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3 rounds:
21 overhead tricep extensions
15 cal bike, moderate pace
9 bent over rows
Wednesday 9/19 Bootcamp:
Warm up: 2 rounds - 10 m Samson stretch, 10 m walking lunges, 20 m high knees; Mobility
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For 10:00
800 meter row
12 air squats
600 meter ski
12 air squats
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3 rounds for time:
30 dumbbell snatches
30 weighted step ups
30 spider planks
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Not for time:
200 m overhead plate carry
100 mountain climbers
Thursday 9/20 Bootcamp
Warm up: 2 rounds - :30 plate halos, :30 squat hold with plate, :30 shoulder taps; Mobility
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12-Minute EMOM:
1st: :30 jump rope
2nd: :30 plate to overhead
3rd: :30 overhead lunges with plate
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3 rounds for time:
400 meter run
21 dumbbell squat cleans
15 burpees over dumbbells
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Not for time:
100 toe touches (ab exercise)
100 alternating dumbbell bicep curls
Friday 9/21 Bootcamp:
Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep extensions; Mobility
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For 10:00:
21 hollow rocks
15 kettlebell deadlifts
12 kettlebell plank pull throughs
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For time:
50 dumbbell snatches
40 calorie row, bike, or ski
30 weighted sit ups
40 calorie row, bike, or ski
50 dumbbell snatches
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3 rounds not for time:
10 dumbbell forward raises
:30 flutter kicks
10 dumbbell lateral raises
:30 flutter kicks