Monday Oct 1 – Bootcamp
Warm up: 200 m run, 20 m duck walk, 10 T Spine stretch x2
+
10 minute EMOM:
1: :45 bike or ski
2: 12-15 weighted sit ups
+
12 min AMRAP:
10 box jumps or weighted step ups
10 burpees
200 m run or row
+
3 rounds not for time
:30 hollow hold
15 v ups
10 toe touches
Tuesday Oct 2 – Bootcamp
Warm up: 5 inchworms with push up, :30 ring row hold, 10 squats with :03 second
pause at the bottom x2
+
For 10:00:
15 calorie row, bike, or ski
12 single leg deadlift
9 push ups
+
5 rounds for time
15 deadlifts with kettlebell dumbbells
10 dumbbell cleans
5 dumbbell push press
200 m run
+
2 rounds, not for time:
100 meter overhead plate carry
50 mountain climbers
Wednesday Oct 3 - Bootcamp
Warm up: 20 m Frankenstein, high knees, butt kicks, 5 push ups
+
For 8:00:
30 air squats
20 plank rotations (10/side)
10 bent over rows
+
4 rounds for time
20 dumbbell thrusters
250 m row
30 OH plate lunges
+
2 rounds not for time
40 shoulder taps
30 plank jacks
20 reverse crunches
Thursday Oct 4 – Bootcamp
Warm up: 20 m crab walk, :30 plank, 15 squat jumps
+
12 min EMOM:
1 st : :30 jumping squats
2 nd : 100 meter sprint
3 rd : :30 ground to overhead with plate
+
Emom :45 on :15 rest
1: Box jumps or step ups
2: Push ups
3: Double unders or jump rope
4: goblet squats
+
2 rounds not for time
20 knees to elbow
:30 plank
:30 hollow hold
Friday Oct 5 – Crossfit and Bootcamp
Warm up: :30 1 leg balance each leg, 20 band pull aparts, 10 banded overhead
squats
+
Partner AMRAP: 15 minutes (each person completes the movement then move to
the next)
40 m farmer carry
30 plate hops
20 pull ups
10 burpees
+
20 min AMRAP with partner (one person working at a time)
50 air squats
50 pull up
50 kb swings
+
Not for time:
accumulate 2 mins of plank on swiss ball
Monday Oct 1
Warm up: 200 m run, 20 m duck walk, 10 T Spine stretch x2
+
10 minute emom
1: 7 OH press
2: :30 superman hold
+
12 min amrap
10 box jumps
10 burpees
200 m run
+
3 rounds not for time
:30 hollow hold
15 v ups
10 toe touches
Tuesday Oct 2
Warm up: 5 inchworms with push up, :30 ring row hold, 10 squats with :03 second pause at the bottom x2
+
10 Minutes to build to a heavy deadlift
+
5 rounds for time
15 deadlift 95/65
10 cleans
5 push press
200 m run
+
2 rounds not for time
15 ghd hip extensions
15 ghd sit ups
Wednesday oct 3
Warm up: 20 m Frankenstien, high knees, butt kicks, 5 push ups
+
Every 2 minutes
8 back squats
8 strict pull ups
+
4 rounds for time
20 thrusters 95/65
250 m row
30 oh plate lunges
+
3 rounds not for time
:30 glute bridge on swiss ball
10 plank ups
Thursday oct 4
Warm up: 20 m crab walk, :30 plank, 15 squat jumps
+
12 min emom (complete complex every minute)
1 Deadlift
1 power clean
1 front squat
1 jerk
+
Emom :45 on :15 rest
1: box jumps
2: push ups
3: double unders or jump rope
4: kb swings
+
2 rounds not for time
20 ttb
:30 plank
:30 hollow hold