Monday October 7
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [ :30 air squats + 8/side plank rotations + :30 hang from bar or rings]
+
Every :60 for 15:00
1- 1 moderate squat clean
2- :30 tough upper pull of choice (muscle up, CTB pull up, strict pull ups, etc)
3- :30 plank w/feet elevated/:30 handstand walk practice/:30 handstand hold
+
For 8:00
3 squat cleans, up to 95/135
3 bar-facing burpees
3 squat cleans
6 bar-facing burpees
3 squat cleans
9 bar-facing burpees
Etc…
+
2-3 rounds NFT:
40m dual DB overhead carry, moderate
10 V-ups
Monday 10/7 - Bootcamp
10:00 warm up - :60 row run bike or ski +
2 rounds - :30 air squats, 8 plank rotations/side, :30 bar hang
+
Every :60 for 15:00:
1st: 20 m walking lunges
2nd: 10 ring rows
3rd: :30 plank with feet elevated if possible
+
For 8:00:
3 DB squat cleans
3 bar facing burpees
3 DB squat cleans
6 bar facing burpees
3 DB squat cleans
9 bar facing burpees
Etc….
+
2-3 rounds not for time
40 m dual DB OH carry
10 v-ups
Tuesday October 8
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 seated straddle stretch + 20m broad jump + 20m bear crawl]
+
Every 3:00 for 5 sets:
6 touch and go deadlifts, moderate/tough with PERFECT form
:45 double under practice
+
3 rounds for time (15:00 cap)
400m run
24 kettlebell swings
12 box jump overs
+
2 sets NFT:
14 alternating DB bicep curls
6/side 1-arm ring rows w/:01 pause at top
Tuesday 10/8 - Bootcamp
10:00 Warm up: :60 row run bike or ski + 2 rounds - 15 banded good mornings, :30 seated straddle stretch, 20 m broad jump, 20 m bear crawl
+
Every 3:00 for 5 rounds:
:60 jump rope + 15 kB deadlifts + 15 banded glute bridges (green band above knees)
+
3 rounds 15:00 timecap:
400 m run
24 kB swings
12 box jump overs
+
2 rounds not for time:
14 alt bicep curls
15 banded pull aparts, straight arms
Wednesday October 9
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [10 prisoner air squats + :30 sit ups + :30 jumping jacks]
+
Every 2:30 for 5 sets:
6 back squats, light/moderate, 20x1 tempo
+
AMRAP in 12:00
200m run
12 toes to bar
250m row/250m ski/.3 mile bike
12 DB thrusters, 35/50
+
2-3 sets NFT:
20m/side 1-arm farmers carry, tough
10 strict toes to rings or hanging knee raises
Wednesday 10/9 - Bootcamp
10:00 warm up: :60 row run bike or ski + 2 rounds - 10 prisoner air squats, :30 sit ups, :30 jumping jacks
+
Every 2:30 for 5 rounds:
:30 jumping squats + :30 mountain climbers + 8-10 push ups
+
12:00 AMRAP:
200 m run
12 ttb or knees to elbow
250 row/250 ski/.3 mile bike
12 DB thrusters 35/50
+
2-3 sets not for time:
20 m/side 1-arm FC, tough
10 strict toes to rings or hanging knee raises
Thursday October 10
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [10 light alternating DB snatches + 10 hand-release push ups + 5 inchworms]
+
Every :90 for 5 sets:
1st: 1 snatch pull + 1 power snatch + 1 hang power snatch
2nd: :30 strict ring dips or perfect push ups (chest to the floor, no snaking, do on knees if needed)
+
For time (15:00 cap)
50 row calories
50 double unders
50 1-arm DB hang clean and jerks, switch hands every 5 reps, tough
50 double unders
50 sit ups (feet anchored under DBs if possible)
+
2-3 rounds NFT:
15 light banded lat pull downs
:30 weighted sorensen hold
Thursday October 10 - Bootcamp
10:00 warm up: :60 row run bike or ski + 2 rounds - 10 light alt DB snatches, 10 HRPU, 5 inch worms
+
Every :90 for 5 sets:
1st: :30 double DB snatch
2nd: :30 dips of box or bench or perfect push ups
+
For time 15:00 timecap:
50 row cal
100 singles
50 1-arm DB clean and jerks, switch arms every 5 reps
100 jump rope
50 sit ups
+
2-3 rounds not for time:
15 banded lat pull downs
:30 weighted Sorensen hold
Friday October 11
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [ :30 alternating side lunges + :30 flutter kicks + 15 light KB swings]
+
Every :60 for 10:00
1st: 20m DB walking lunges w/DBs at shoulders
2nd: :30 hollow rocks
+
AMRAP in 16:00 with a partner, one person working at a time:
60 wall balls
600m run
60 power cleans, 65/95
+
NFT:
Accumulate :90/side plank or 3:00 regular plank if unable to hold side plank for more than :15 at a time
Friday 10/11 - Bootcamp
10:00 warm up: :60 row run bike or ski + 2 rounds - :30 alt side lunges, :30 flutter kicks, 15 light kbswings
+
Every :60 for 10:00:
1st: 16 alt deficit reverse lunges
2nd: :30 hollow hold
+
16:00 AMRAP, 1 partner working at a time:
60 wall balls
600 m run
60 power cleans 65/95
+
Not for time:
Accumulate :90 side plank or 3:00 regular plank