Monday October 14 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m broad jump + 20m penguin walk + 10 alternating DB snatches]
+
20.1
10 rounds for time (15:00 cap)
8 ground to overhead, 65/95 (scaled 45/65)
10 bar-facing burpees
+
Every :60 for 15:00
1st: :30 moderate row or bike
2nd: :30 handstand hold or plank
3rd: :30 single-leg pikes
+
NFT:
Accumulate 50 banded lat pull downs
Accumulate 50 russian twists
Monday October 14 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m broad jump + 20m penguin walk + 10 alternating DB snatches]
+
20.1
10 rounds for time (15:00 cap)
8 dumbbell clean and jerks, moderate
10 dumbbell-facing burpees
+
Every :60 for 15:00
1st: :30 moderate row or bike
2nd: :30 handstand hold or plank
3rd: :30 single-leg pikes
+
NFT:
Accumulate 50 banded lat pull downs
Accumulate 50 russian twists
Tuesday October 15 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 air squats + 8 strict toes to bar or hanging knee raises + 10 banded pass throughs]
+
Every 3:00 for 5 sets:
4 front squats
10-15 light banded pull aparts
+
3 rounds for time (15:00 cap)
21 row calories
15 toes to bar
9/side 1-arm dumbbell thrusters, 35/50
+
2-3 rounds NFT:
5-7 barbell roll outs
12 dumbbell curls
Tuesday October 15 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 air squats + 8 strict toes to bar or hanging knee raises + 10 banded pass throughs]
+
Every 3:00 for 5 sets:
20 m walking lunges (weight optional) + 10 ring rows + 10 light banded pull aparts
+
3 rounds for time (15:00 cap)
21 row calories
15 toes to bar or knees to elbow
9/side 1-arm dumbbell thrusters
+
2-3 rounds NFT:
10 single leg v-ups / side
12 bicep curls
Wednesday October 16 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 jumping jacks + :30 wrist stretch]
+
Every :90 for 4 sets:
1st: 5 snatch-grip deadlifts, 30x1 tempo
2nd: :45 double under practice
+
4 sets for total reps:
:60 box jump overs
:60 power cleans, moderate/tough
:60 calories
:60 rest
+
2-3 sets NFT:
20m/side 1-arm DB overhead carry
:30 wall sit
Wednesday October 16 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 jumping jacks + :30 wrist stretch]
+
Every :90 for 4 sets:
1st: :30 double kettlebell deadlifts + :30 plank on kettlebells
2nd: :45 jump rope
+
4 sets for total reps:
:60 box overs
:60 dumbbell power cleans, moderate/tough
:60 calories
:60 rest
+
2-3 sets NFT:
20m/side 1-arm DB overhead carry
:30 wall sit
Thursday October 17 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 alternating reverse lunges + 8/side 1-arm DB push press + :30/side pec stretch]
+
Every :90 for 5 sets:
1st: 3 back squats, start light and build so last set is tough
2nd: :45 strict ring dips or dumbbell Z press
+
AMRAP in 8:00
20 wall balls
20 kettlebell swings
+
NFT:
400m farmers carry, every time you put down the kettlebells/dumbbells you have to perform 10 air squats
Thursday October 17 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 alternating reverse lunges + 8/side 1-arm DB push press + :30/side pec stretch]
+
Every :90 for 5 sets:
1st: :30 dumbbell squats at shoulders + :30 renegade rows
2nd: :30 push-ups + :30 dips off box or bench or :30 skull crushers
+
AMRAP in 8:00
20 wall balls
20 kettlebell swings
+
NFT:
400m farmers carry, every time you put down the kettlebells/dumbbells you have to perform 10 air squats
Friday October 18 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 hang from bar + :30 handstand hold or plank + 20m bear crawl + 20m jog]
+
Every :60 for 15:00
1st: 1 power clean and split jerk
2nd: :30 strict pull ups, use band if necessary OR 1 rope climb
3rd: :30 V-ups
+
For total reps of each movement:
2:00 to complete 200m run/250m row + max alternating DB snatches in remaining time
2:00 rest
2:00 to complete 200m run/250m row + wall walks in remaining time
2:00 rest
2:00 to complete 200m run/250m row + max pull ups in remaining time
+
2-3 rounds NFT:
:15/side star plank
10/side 1-arm DB scap retractions
Friday October 18 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [:30 hang from bar + :30 handstand hold or plank + 20m bear crawl + 20m jog]
+
Every :60 for 15:00
1st: :40 burpees
2nd: :40 mountain climbers
3rd: :40 supine toe touches
+
For total reps of each movement:
2:00 to complete 200m run/250m row + max alternating DB snatches in remaining time
2:00 rest
2:00 to complete 200m run/250m row + wall walks in remaining time
2:00 rest
2:00 to complete 200m run/250m row + max pull ups in remaining time
+
Not for time:
150 banded glute bridges