March 25 Bootcamp and CF
Monday 3/25 - Bootcamp
Warm up: 2 rounds- : 60 row, bike, or ski, 5 ring rows, 5 push ups, 10 air squats
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For 10:00:
1st: :30 bike, moderate pace
2nd: :30 weighted hollow hold
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For time with a 20 minute time cap:
33-27-21-15-9
Dumbbell Thrusters
Ring rows or barbell pull ups
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Not for time:
Accumulate 75 shoulder taps
Monday 3/25 - CrossFit
Warm up: 2 rounds- : 60 row, bike, or ski, 5 ring rows, 5 push ups, 10 air squats
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For 10:00:
1st: :30 bike/row/ski moderate pace
2nd: :30 weighted hollow hold
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For time with a 20 minute time cap:
33-27-21-15-9
Thrusters, 65/95
CTB pull ups or pull ups, use band if necessary
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Not for time:
Accumulate 75 shoulder taps in either plank position or wall walk position
Tuesday 3/26 - Bootcamp
Warm up: 2 rounds - 10 banded good mornings, 10 forward raises, 10 pull aparts, 20 m walking lunges
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Every 2:00 for 12:00:
12 kB swings, 10 deficit reverse lunges (stand on plate with kB) - complete both movements in 2:00
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For time:
30 wall balls
30 knees to elbow
20 wall balls
20 knees to elbow
10 wall balls
10 knees to elbow
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2-3 rounds not for time:
:30 reverse plank
:30 weighted wall sit
Tuesday 3/26 - CrossFit
Warm up: 2 rounds - 10 banded good mornings, 10 forward raises, 10 pull aparts, 20 m walking lunges
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Every 2:00 for 12:00:
6 touch and go deadlifts + :30 plank with hands on barbell
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For time:
30 box jumps
30 toes to bar
20 box jumps
20 toes to bar
10 box jumps
10 toes to bar
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2-3 rounds not for time:
:30 sorensen hold or :15/side 1-leg sorensen hold
14 alternating DB curls
Wednesday - Bootcamp
Warm up: 2 rounds - :30 jacks, 20 m high knees, 20 m butt kicks, 10 walk outs
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Every :90 for 12:00:
1st: 7 dumbbell cleans, 5 push press
2nd: :30 burpees
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15 minute EMOM:
1st: 100 m sprint
2nd: 8-10 kettlebell swings
3rd: 8-10 push ups
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Not for time:
200 m Farmers Carry
Wednesday - CrossFit
Warm up: 2 rounds - :30 jacks, 20 m high knees, 20 m butt kicks, 10 walk outs
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Every :90 for 12:00:
1st: 5-7 touch and go power cleans
2nd: :30 burpees over the bar at steady pace
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15 minute EMOM:
1st: 100 m sprint
2nd: 15 kettlebell swings
3rd: 15 hand-release push ups or handstand push ups if proficient
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Not for time:
200 m Farmers Carry
Thursday - Bootcamp
Warm up: 2 rounds - 20 step ups, :30 plank, 20 m bear crawl, 10 reverse Samson
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For 10:00, moving at moderate pace continuously:
20 dumbbell snatches
15 calorie row, bike, or ski
10 kB deadlifts
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“Cindy” - 20 minute AMRAP:
5 pull ups or ring rows
10 push ups
15 air squats
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2-3 rounds Not for time:
15 glute bridges, weighted if possible
:20 Superman hold
Thursday - CrossFit
Warm up: 2 rounds - 20 step ups, :30 plank, 20 m bear crawl, 10 reverse Samson
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For 10:00
1st: 10 DB see-saw bench press
2nd: 40m uneven carry (1-arm KB front rack, 1-arm KB farmers carry)
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“Cindy” - 20 minute AMRAP:
5 pull ups or ring rows
10 push ups
15 air squats
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2-3 rounds Not for time:
15 glute bridges, weighted if possible
:20 Superman hold
Friday - Bootcamp
Warm up: 2 rounds- 20 m broad jumps, 10 t spine stretches, 10 m crab walk, 10 m duck walk
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For 10:00:
Work on skill of choice
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For 20:00 with a partner, one person working at a time:
20 sit ups, 20 box jumps or step ups, 20 burpees
30 sit ups, 30 box jumps or step ups, 30 burpees
40 sit ups, 40 box jumps or step ups, 40 burpees
50 sit ups
Calorie row in remaining time
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Not for time:
Accumulate a total of 50 Russian twists
Friday - CrossFit
Warm up: 2 rounds- 20 m broad jumps, 10 t spine stretches, 10 m crab walk, 10 m duck walk
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For 10:00:
Work on skill of choice
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For 20:00 with a partner, one person working at a time:
20 sit ups, 20 box jumps or step ups, 20 burpees
30 sit ups, 30 box jumps or step ups, 30 burpees
40 sit ups, 40 box jumps or step ups, 40 burpees
50 sit ups
Calorie row in remaining time
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Not for time:
Accumulate a total of 50 Russian twists