Monday December 23 - CrossFit
Warm up: :60 row bike ski or run + 2 rounds: 10 banded tricep extensions/side, 12 pull aparts, 10 OHS with pvc, 20 m bear crawl
+
For 12:00, very steady pace:
Work to 1 RM bench press or work to tough single
*5 push ups between lifts
+
For time:
75 sit ups
50 snatches (85/55)
50 overhead squats (85/55)
75 cals
+
Not for time:
50 barbell glute bridges (85/55)
Monday December 23 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds: 10 banded tricep extensions/side, 12 pull aparts, 10 OHS with pvc, 20 m bear crawl
+
For 12:00
10 dB floor press
5 push ups
10 dB thrusters
+
For time:
75 sit ups
50 dB snatches
50 dB front rack lunges
75 cals
+
Not for time:
50 barbell glute bridge/glute bridge with weight on hips
Tuesday December 24 - CrossFit
Warm up: :60 row bike ski or run + 2 rounds - 10 HRPU, :30 plank, 5 burpees, 12 good mornings
+
For 10:00, steady pace:
5 strict press, moderate weight
10 Russian twists with wall ball
15 sit ups with wall ball
+
24:00 EMOM:
1st: 9 burpees to plate (45)
2nd: 12 wall balls
3rd: 12 box jumps
4th: 15 kB swings (50/35)
+
Not for time:
75 banded tricep pulls
Tuesday December 24 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 10 HRPU, :30 plank, 5 burpees, 12 good mornings
+
For 10:00, steady pace:
10 strict press, moderate weight
10 Russian twists with wall ball
15 sit ups with wall ball
+
24:00 EMOM:
1st: 9 burpees to plate
2nd: 12 wall balls
3rd: 12 box jumps
4th: 15 kB swings
+
Not for time:
75 banded tricep pulls down
Wednesday December 25 - CLOSED - Merry Christmas!
Thursday December 26 - CrossFit
Warm up: :60 row bike ski or run + 2 rounds - 5 suitcase deadlifts/side, :20 bar hang, 20 m walking lunges, 10 lemon squeezers
+
For 14:00, very steady:
5 deadlifts (build to heavy set)
:30 barbell plank or barbell ab roll outs
+
10 rounds:
10 cal ski or bike
10 toes to bar
+
2-3 sets not for time:
20 banded hamstring curls
:30 glute bridge hold with plate
Thursday December 26 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 5 suitcase deadlifts/side, :20 bar hang, 20 m walking lunges, 10 lemon squeezers
+
For 14:00, very steady:
5 kb deadlift ( start light and build to heavy)
:30 plank or ab roll out on roller
+
10 rounds:
10 cal ski or bike
10 toes to bar or knee to elbow
+
2-3 sets not for time:
20 banded hamstring curls
:30 glute bridge hold with plate
Friday December 27 - CrossFit
Warm up: :60 row bike ski or run + 2 rounds - 15 banded forward raises, :30 handstand hold or plank, :30 pec stretch, :30 pigeon stretch
+
Every :90 for 4 rounds:
1st: 5 bench press at 70-75% 1RM
2nd: :45 double unders
+
For time, teams if 2, one partner working at a time:
40 rounds (20 m timecap):
1 handstand push up
2 squat cleans (135/95)
3 pull ups
+
Not for time:
75 banded lat pull downs
Friday December 27 - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 15 banded forward raises, :30 handstand hold or plank, :30 pec stretch, :30 pigeon stretch
+
Every :90 for 4 rounds:
1st: 10 burpees
2nd: :45 jump rope
+
For time, teams if 2, one partner working at a time:
40 rounds (20 m timecap):
2 hand release push up
4 dB thruster
6 ring row
+
Not for time:
75 banded lat pull downs