Monday May 20
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + 20m burpee broad jumps + 20m penguin walk]
+
Every :60 for 12:00
1st: 5 touch and go deadlifts
2nd: :30 double unders
3rd: :30 handstand hold/headstand hold/plank
+
3 rounds for time (15:00 cap)
200m run
10 hang power cleans, 65/95
10 burpees over the bar
10 pull ups
+
2-3 rounds not for time:
15 banded lat pull downs
10 V-ups
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + 20m burpee broad jumps + 20m penguin walk]
+
12 min AMRAP
7 kb RDL
7 kb Deadlift
50 jump rope
1 wall walk or 4 push-ups
+
3 rounds for time (15:00 cap)
200m run
10 DB hang power cleans
10 burpees over the db
10 pull ups or ring rows
+
2-3 rounds not for time:
15 banded lat pull downs
10 V-ups
Tuesday May 21
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + 15 light kettlebell swings]
+
Every :90 for 5 sets:
1st: 1 squat clean + 1 hang squat clean + 1 front squat
2nd: :30 strict toes to bar or toes to rings
+
For time (15:00 cap)
100m farmers carry, tough
50 box jump overs
50 row calories
50 air squats
+
2-3 sets not for time:
20 russian twists
10/side 1-arm DB scap retractions
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + 15 light kettlebell swings]
+
Every :90 for 5 sets:
1st: row easy pace :30 + air squats :30
2nd: :30 strict toes to bar or toes to rings
+
For time (15:00 cap)
100m farmers carry, tough
50 box jump overs
50 row calories
50 air squats
+
2-3 sets not for time:
20 russian twists
20 alt cross body knee to elbow (in plank position)
Wednesday May 22
row/run/bike/ski@easy pace
2 rounds of [6/side 1-arm DB push press + :30 plank + 5 strict pull ups or ring rows]
+
Every 2:00 for 6 sets:
3 push jerks
:30 hollow hold
+
Every :60 for 16:00
1st: 100m run
2nd: 8 dual DB snatches
3rd: 1 rope climb or 5-8 tough upper pull
4th: :30 sit ups with feet anchored under DBs
+
Not for time:
Accumulate 60 alternating bicep curls
Accumulate 60 banded tricep pull downs
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [6/side 1-arm DB push press + :30 plank + 5 strict pull ups or ring rows]
+
Every 2:00 for 6 sets:
8 strict db press heavy
:30 hollow hold
+
Every :60 for 16:00
1st: 100m run
2nd: 8 dual DB snatches (for boot campers give them option of 16 single db snatches if they cant get the rhythm of the double)
3rd: 5-8 tough upper pull
4th: :30 sit ups with feet anchored under DBs
+
Not for time:
Plank :45 sec
30 banded tricep pull downs
Thursday May 23
row/run/bike@easy pace
2 rounds of [20m lunges + 20m single leg stretch + :30 sit ups]
+
Every :60 for 15:00
1st: 6 R leg elevated DB lunges, 30x1 tempo
2nd: 6 L leg elevated DB lunges, 30x1 tempo
3rd: :30 ab work, coaches choice, switch movements each set
+
AMRAP in 9:00
45 double unders or 90 single unders
6/side 1-arm DB thrusters, 35/50
200m run
+
Not for time:
Accumulate :60 TRX plank
Accumulate :90 kettlebell front rack hold
Bootcamp:
row/run/bike@easy pace
2 rounds of [20m lunges + 20m single leg stretch + :30 sit ups]
+
Every :60 for 15:00
1st: 10 R leg reverse lunge with knee drive
2nd: 10 L leg reverse lunge with knee drive
3rd: :30 ab work, coaches choice, switch movements each set
+
AMRAP in 9:00
45 double unders or 90 single unders
6/side 1-arm DB thrusters, 35/50
200m run
+
Not for time:
Accumulate :60 plank
Accumulate :90 wall sit
Friday May 24
row/run/bike/ski@easy pace
2 rounds of [10 alternating dumbbell snatches + 5 inchworms + :30 hand-release push ups]
+
For 10:00
Power snatch, either build to a heavy single or use time to work on light technique work
+
AMRAP in 15:00 with a partner, partners trade full movements:
15 calories
15 kettlebell swings, 35/53
15 hand-release push ups or 10 handstand push ups
+
2-3 sets not for time:
20m/side 1-arm dumbbell overhead carry
:30 flutter kicks