Monday November 11-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hang from the bar + 5/side 1-arm DB thrusters + 20m quad stretch + 10m duck walk + 10m crab walk]
+
5:00-10:00 movement prep
+
20.5
For time (20:00 cap)
40 ring muscle ups or pull ups
80 row calories
120 wall balls
Partitioned any way (ex: 10 rounds of 4 MUs + 8 wall balls + 12 calories, or 4 rounds of 10 MUs, 20 calories, 30 wall balls)
+
For 9:00
1st: :30 easy bike/ski/jog on treadmill
2nd: :30 plank
3rd: 12-15 light band pull aparts
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hang from the bar + 5/side 1-arm DB thrusters + 20m quad stretch + 10m duck walk + 10m crab walk]
+
5:00-10:00 movement prep
+
20.5
For time (20:00 cap)
40 pull ups/barbell pull ups/ring rows
80 row calories
120 wall balls
Partitioned any way (ex: 10 rounds of 4 PUs + 8 wall balls + 12 calories, or 4 rounds of 10 PUs, 20 calories, 30 wall balls)
+
For 9:00
1st: :30 easy bike/ski/jog on treadmill
2nd: :30 plank
3rd: 12-15 light band pull aparts
Tuesday November 12-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + :30/side front rack stretch + 10 light banded pass throughs + :30 jumping jacks]
+
Every :90 for 5 sets:
1st: 3 clean-grip deadlifts + 3 hang power cleans, build so last set is moderate/tough
2nd: :30 plank + 10 light banded forward raises
+
AMRAP in 10:00
12 bar-facing burpees
6 power cleans, up to 95/135
12 bar-facing burpees
24 sit ups
+
2-3 rounds NFT:
10 alternating light DB frontal raise
:30 flutter kicks
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + :30/side front rack stretch + 10 light banded pass throughs + :30 jumping jacks]
+
Every :90 for 5 sets:
1st: 3 dumbbell deadlifts + 3 dumbbell hang power cleans, tough
2nd: :30 plank + 10 light banded forward raises
+
AMRAP in 10:00
12 bar-facing burpees
6 DB power cleans, moderate
12 bar-facing burpees
24 sit ups
+
2-3 rounds NFT:
10 alternating light DB frontal raise
:30 flutter kicks
Wednesday November 13-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 bottom of a squat hold + :30 hang from bar or rings + 12 alternating 1-arm KB swings + :30 handstand hold]
+
Every 3:00 for 5 sets:
4 back squats, 22x1 tempo
6-8 strict toes to bar
+
Every :60 for 16:00
1st: 8/10 row calories
2nd: 40 double unders
3rd: 6 front squats from the floor, as heavy as 95/135
4th: 2-3 wall walks
+
Not for time:
Accumulate 2:00 superman hold
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 bottom of a squat hold + :30 hang from bar or rings + 12 alternating 1-arm KB swings + :30 handstand hold]
+
Every 3:00 for 5 sets:
6 goblet squats, 22x1 tempo
6-8 strict hanging knee raises or leg raises from floor
+
Every :60 for 16:00
1st: 8/10 row calories
2nd: 40 single unders
3rd: 6 DB front squats, tough!
4th: 2-3 wall walks
+
Not for time:
Accumulate 2:00 superman hold
Thursday November 14-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 light banded pass throughs + 10 light alternating DB snatches + :15/side plank]
+
Every :90 for 5 sets:
1st: 4 bench press, 30x1 tempo
2nd: 10-12 Zottman curls, slow and controlled
+
3 rounds for time (15:00 cap)
20 kettlebell swings
20 box jumps
20 hand-release push ups
40m heavy farmers carry (this should not be the same weight as your kettlebell swings)
+
2-3 rounds NFT:
6-8/side 1-arm DB external rotation
15 unweighted hip extensions
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 light banded pass throughs + 10 light alternating DB snatches + :15/side plank]
+
Every :90 for 5 sets:
1st: 4 DB bench press, 30x1 tempo
2nd: 10-12 Zottman curls, slow and controlled
+
3 rounds for time (15:00 cap)
20 kettlebell swings
20 box jumps or step ups
20 hand-release push ups
40m heavy farmers carry (this should not be the same weight as your kettlebell swings)
+
2-3 rounds NFT:
6-8/side 1-arm DB external rotation
15 unweighted hip extensions
Friday November 15-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 light banded overhead squats + 20m alternating lunges + 20m jog + :30 sit ups]
+
For 10:00
Overhead squat technique practice, stay VERY light unless you have a solid position
+
AMRAP in 15:00
500m row/ski or .7 miles on the bike
12 toes to bar
12 alternating pistol squats
12 alternating dumbbell snatches
+
2-3 rounds NFT:
10/side banded internal rotations
15 hollow rocks
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 light banded overhead squats + 20m alternating lunges + 20m jog + :30 sit ups]
+
For 10:00
Easy bike, off every 2:00 for 10 light banded overhead squats and 3 burpees
+
AMRAP in 15:00
500m row/ski or .7 miles on the bike
12 hanging knee raises or weighted sit ups
12 alternating reverse goblet lunges w/DB
12 alternating dumbbell snatches
+
2-3 rounds NFT:
10/side banded internal rotations
15 hollow rocks