Monday December 30-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + 20m quad stretch + 20m bear crawl + 5 banded pass throughs]
+
12:00 steady pace:
3 back squats, 30x1 tempo
12 banded pull aparts
:15-:30 chin over the bar hold
+
AMRAP in 6:00
15 wall balls
15 burpees
3:00 rest
AMRAP in 6:00
15 calories
15 box jumps
+
2-3 rounds not for time:
10/side banded internal rotations
:45 plank w/feet elevated
Monday December 30-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + 20m quad stretch + 20m bear crawl + 5 banded pass throughs]
+
12:00 steady pace:
9 goblet squats
12 banded pull aparts
:15-:30 ring row hold (thumbs to chest)
+
AMRAP in 6:00
15 wall balls
15 burpees
3:00 rest
AMRAP in 6:00
15 calories
15 box jumps or step ups
+
2-3 rounds not for time:
10/side banded internal rotations
:45 plank w/feet elevated if possible
Tuesday December 31-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [6/side 1-arm dumbbell push press + 20m penguin walk + 20m butt kicks + :30 mountain climbers]
+
Every :60 for 15:00
1st: 5 touch and go push jerks, light/moderate
2nd: 10-15 light banded forward raises
3rd: 5-7 strict toes to bar
+
For 8:00
3 ground to overhead, up to 95/135
40 double unders/80 single unders
6 ground to overhead
40 double unders
9 ground to overhead
40 double unders
GTO continues to go up by 3 reps:
+
For max cals
:60 bike sprint
+
2-3 rounds not for time:
:60 easy spin on bike
:30 hollow hold
Tuesday December 31-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [6/side 1-arm dumbbell push press + 20m penguin walk + 20m butt kicks + :30 mountain climbers]
+
Every :60 for 15:00
1st: :40 1-arm alternating dumbbell clean and jerk
2nd: 10-15 light banded forward raises
3rd: :40 dumbbell lunges (from plate if possible)
+
For 8:00
3 dumbbell push press
40 double unders/80 single unders
6 push press
40 double unders/80 singles
9 push press
40 double unders/80 singles
GTO continues to go up by 3 reps:
+
For max cals
:60 bike sprint
+
2-3 rounds not for time:
15 Russian twists
:30 hollow hold
Wednesday January 1-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 6 air squats w/alternating reach overhead + :30 wrist stretch + :30 sit ups]
+
12:00 steady pace:
1 squat clean + 3 front squats
20m/side 1-arm tough farmers carry
:30 handstand hold or 10-15m handstand walk
+
4 sets for total reps:
:60 devil’s press thruster (1 devils press + 1 DB thruster =1 rep)
:60 sit ups
:60 calories
:60 rest
+
2-3 rounds not for time:
:15/side plank
10 GHD hip extensions or 10/side quadruped hip extensions
Wednesday January 1-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 6 air squats w/alternating reach overhead + :30 wrist stretch + :30 sit ups]
+
12:00 steady pace:
1 dumbbell squat clean + 3 dumbbell front rack squats
20m/side 1-arm tough farmers carry
:30 handstand hold or shoulder taps from plank
+
4 sets for total reps:
:60 devil’s press thruster (1 devils press + 1 DB thruster =1 rep)
:60 sit ups
:60 calories
:60 rest
+
2-3 rounds not for time:
:15/side plank
10 GHD hip extensions or 10/side quadruped hip extensions
Thursday January 2-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 hang from bar + :30/side pec stretch]
+
Every :90 for 5 sets:
1st: 5/side 1-leg romanian deadlifts, 31x1 tempo
2nd: :45 strict pull ups, use band if necessary. Quality over quantity
+
15:00@80%, steady pace:
600m row or ski
2 wall walks
15 dual DB deadlifts
2 wall walks
+
2-3 rounds not for time:
10-15 light banded pull aparts
:30-:45 plank march
Thursday January 2-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light banded good mornings + :30 hang from bar + :30/side pec stretch]
+
Every :90 for 5 sets:
1st: 5/side 1-leg romanian deadlifts, 31x1 tempo
2nd: 12 renegade rows
+
15:00@80%, steady pace:
600m row or ski
2 wall walks
15 kB sumo deadlifts
2 wall walks
+
2-3 rounds not for time:
10-15 light banded pull aparts
:30-:45 plank march
Friday January 3-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 light band pass throughs + 10 overhead squats w/band + 20m walking lunges + 20m jog]
+
13:00 at steady pace:
1 power snatch + 2 overhead squats, stay light unless OHS position is solid
:30 plank with hands on barbell
5/side 1-arm ring rows w/:01 pause at top
+
For time (17:00 cap)
30 calories
30 overhead squats, 65/95
30 calories
30 front squats, 95/135
30 calories
30 burpees over the bar
+
Not for time:
Accumulate 60 alternating DB curls
Accumulate 60 lemon squeezers
Friday January 3-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 light band pass throughs + 10 overhead squats w/band + 20m walking lunges + 20m jog]
+
13:00 at steady pace:
20 alternating dumbbell snatches
5 1-arm dumbbell or kb overhead squat/side
5 push ups
:30 flutter kicks
+
For time (17:00 cap)
30 calories
30 dumbbell 1-arm overhead lunges (15/arm)
30 calories
30 dumbbell front squats
30 calories
30 burpees over dumbbells
+
Not for time:
Accumulate 60 alternating DB curls
Accumulate 60 lemon squeezers