Monday October 21- CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 jumping jacks + 20m penguin walk + 20m jog]
+
20.2
AMRAP in 20:00
4 dumbbell thrusters, 35/50 (scaled 20/35)
6 toes to bar (scaled hanging knee raises)
24 double unders (scaled 24 single unders)
+
3 rounds not for time:
250m easy row or ski
:45 plank
20m/side 1-arm farmers carry
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 jumping jacks + 20m penguin walk + 20m jog]
+
20.2
AMRAP in 20:00
4 dumbbell thrusters
6 hanging knee raises are weighted sit ups
24 single unders
+
3 rounds not for time:
250m easy row or ski
:45 plank
20m/side 1-arm farmers carry
Tuesday October 22-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 wrist stretch + 14 alternating 1-arm kettlebell swings + 5 inchworms w/push up]
+
Every :60 for 16:00
1st: 3 touch and go power cleans, build so last set is moderate/tough
2nd: 2-3 wall walks
3rd: :30 L-sit or knee tuck
4th: 8/10 row calories
+
AMRAP in 8:00
20 kettlebell swings
10 burpees over kettlebell
+
2-3 rounds NFT:
10/side 1-arm banded lat pull downs
20 russian twists
Tuesday October 22 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 wrist stretch + 14 alternating 1-arm kettlebell swings + 5 inchworms w/push up]
+
Every :60 for 16:00
1st: :30 dB power cleans
2nd: 10 hand release push ups
3rd: :30 Flutter kicks
4th: 8/10 row calories
+
AMRAP in 8:00
20 kettlebell swings
10 burpees over kettlebell
+
2-3 rounds NFT:
10/side 1-arm banded lat pull downs
20 russian twists
Wednesday October 23-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 5 goblet squats@3030 tempo + :30 hand-release push ups + 20m broad jumps + 20m jog]
+
Every :90 for 5 sets:
1st: 5-6 front squats, 20x1 tempo
2nd: 6-8 alternating DB Z press w/:01 pause at the top
+
For time (15:00 cap)
400m run or 500m row
30 wall balls
300m run or 350m row
20 pull ups
200m run or 250m row
30 box jump overs
+
2-3 sets NFT:
10/side plank rotations
10/side 1-arm tricep kickbacks
Wednesday October 23 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 5 goblet squats@3030 tempo + :30 hand-release push ups + 20m broad jumps + 20m jog]
+
Every :90 for 5 sets:
1st: :45 air squats, perfect form
2nd: 10 bicep curl Z press complex
+
For time (15:00 cap)
400m run or 500m row
30 wall balls
300m run or 350m row
20 pull ups or ring rows
200m run or 250m row
30 box jump overs or step overs
+
2-3 sets NFT:
10/side plank rotations
10/side 1-arm tricep kickbacks
Thursday October 24-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 12 light banded pass throughs + :30 flutter kicks + :30 jumping jacks]
+
Every 3:00 for 5 sets:
2 push jerks + 1 split jerk
12-15 light banded forward raise
:30 hollow hold
+
3 rounds for time (15:00 cap)
24 dumbbell deadlifts, tough
20 calories
16 dumbbell shoulder to overhead
+
NFT:
Accumulate 8 dragon flags
Accumulate 60 banded pull aparts
Thursday October 2 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 12 light banded pass throughs + :30 flutter kicks + :30 jumping jacks]
+
Every 3:00 for 5 sets:
:30 dB thrusters + 12-15 light banded forward raises + :30 hollow hold
+
3 rounds for time (15:00 cap)
24 dumbbell deadlifts
20 calories
16 dumbbell shoulder to overhead
+
NFT:
Accumulate 30 reverse crunches
Accumulate 60 banded pull aparts
Friday October 25-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m bear crawl + 10 light dumbbell power cleans]
+
Every :90 for 4 sets:
1st: 12 alternating front rack reverse lunges
2nd: :45 double unders
+
3 rounds for time (15:00 cap)
15 hang squat cleans, 65/95
30 sit ups
300m run or 350m row
+
2-3 rounds NFT:
10/side banded internal rotations
10/side banded external rotations
:30 bird dogs
Friday October 25 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m bear crawl + 10 light dumbbell power cleans]
+
Every :90 for 4 sets:
1st: 12 alternating DB front rack reverse lunges
2nd: :45 jump rope
+
3 rounds for time (15:00 cap)
15 DB hang squat cleans
30 sit ups
300m run or 350m row
+
2-3 rounds NFT:
10/side banded internal rotations
10/side banded external rotations
:30 bird dogs