Monday October 28- CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m penguin walk + 20m bear crawl + 10 alternating toe touches from plank position + :30/side pec stretch on rig]
+
20.3
For time (9:00 cap)
21-15-9
Deadlifts, 155/225 (scaled-95/135)
Handstand push ups
21-15-19
Deadlifts, 205/315 (scaled- 135/185)
50ft handstand walk
+
For 16:00
1st: :30 row/bike/ski@moderate effort
2nd: :30 strict pull ups
3rd: :30 box jump overs
4th: :30 flutter kicks
+
Not for time:
200m HEAVY farmers carry, every time you put down the KBs perform 10 air squats
Monday October 28 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m penguin walk + 20m bear crawl + 10 alternating toe touches from plank position + :30/side pec stretch on rig]
+
20.3
For time (9:00 cap)
21-15-9
Dual dumbbell deadlifts
Hand-release push ups
21-15-19
Dual dumbbell deadlifts at heavier weight
50ft bear crawl
+
For 16:00
1st: :30 row/bike/ski@moderate effort
2nd: :30 ring rows
3rd: :30 box jump overs or step overs
4th: :30 flutter kicks
+
Not for time:
200m HEAVY farmers carry, every time you put down the KBs perform 10 air squats
Tuesday October 29- CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + :30 seated straddle stretch + 20m quad stretch + 20m jog]
+
Every :90 for 5 sets:
1st: 4-5 back squats, start light and build so last set is tough
2nd: 8/side 1-arm dumbbell rows, 20x1
+
AMRAP in 12:00
300m run
12 alternating reverse goblet lunges
10 toes to bar
8 burpees
+
2-3 rounds NFT:
10-15 light banded lat pull downs
:30 lemon squeezers
Tuesday October 29- Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + :30 seated straddle stretch + 20m quad stretch + 20m jog]
+
Every :90 for 5 sets:
1st: :30 goblet squats + :30 sit ups
2nd: :30 ring rows + 12 banded pull aparts
+
AMRAP in 12:00
300m run
12 alternating reverse goblet lunges
10 toes to bar or knees to elbow
8 burpees
+
2-3 rounds NFT:
10-15 light banded lat pull downs
:30 lemon squeezers
Wednesday October 30- CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + :30 sit ups + 20m frankenstein + 20m jog]
+
Every 3:00 for 5 sets:
5 power clean singles, crisp focusing on good form
:30 plank w/hands on barbell
12-15 light banded pull aparts
+
3 rounds for time (15:00 cap)
50 double unders
12 ground to overhead, 65/95
24 calories
+
2-3 rounds NFT:
40m plate pinch carry
10 light dumbbell forward raises
Wednesday October 30- Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + :30 sit ups + 20m frankenstein + 20m jog]
+
Every 3:00 for 5 sets:
15 DB cleans
12 renegade rows
9 push ups
+
3 rounds for time (15:00 cap)
50 double unders or 100 singles
12 DB ground to overhead
24 calories
+
2-3 rounds NFT:
40m plate pinch carry
10 light dumbbell forward raises
Thursday October 31- CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 light banded overhead squats + :30 wrist stretch + 10 alternating DB snatches)
+
Every :90 for 5 sets:
1st: 1 power snatch + 3 overhead squats, keep it light unless already proficient at OHS
2nd: 40m kettlebell uneven carry (one arm KB front rack, one arm KB farmers carry, switch at 20 meters)
+
For total reps:
2:00 to complete 200m run/250m row + max wall balls in the remaining time
2:00 rest
2:00 to complete 200m run/250m row + max bike or ski cals in remaining time (if rowing, switch to bike/ski)
2:00 rest
2:00 to complete 200m run/250m row + max devil’s press in remaining time
+
2-3 rounds NFT:
:20/side star plank
10-15 hip extensions on GHD
Thursday October 31- Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 light banded overhead squats + :30 wrist stretch + 10 alternating DB snatches)
+
Every :90 for 5 sets:
1st: 8 1-arm DB OH squat, right + 8 1-arm DB OH squat left
2nd: :45 Alt DB snatches
+
For total reps:
2:00 to complete 200m run/250m row + max wall balls in the remaining time
2:00 rest
2:00 to complete 200m run/250m row + max bike or ski cals in remaining time (if rowing, switch to bike/ski)
2:00 rest
2:00 to complete 200m run/250m row + max devil’s press in remaining time
+
2-3 rounds NFT:
:20/side plank
15 quadruped hip extensions/side
Friday November 1 - Crossfit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 alternating toe touches from plank position +
+
Every :90 for 4 sets:
1st: 6 bench press, 30x1 tempo
2nd: 8 dumbbell romanian deadlifts, 30x1 tempo
+
For time (15:00 cap)
200m run/250m row
30 dumbbell step ups, one dumbbell held any way
200m run/250m row
20 burpees over dumbbell
200m run/250m row
10 wall walks
+
NFT:
Accumulate 30 V-ups
Accumulate :60 arrested superman
Friday November 1 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 alternating toe touches from plank position +
+
Every :90 for 4 sets:
1st: 12 DB bench press with glute bridge hold
2nd: 8 dumbbell romanian deadlifts, 30x1 tempo
+
For time (15:00 cap)
200m run/250m row
30 dumbbell step ups, one dumbbell held any way
200m run/250m row
20 burpees over dumbbell
200m run/250m row
10 wall walks or 20 shoulder taps w/ feet elevated
+
NFT:
Accumulate 30 V-ups
Accumulate :60 arrested superman