Monday 6/3 Bootcamp
Warm up: 2 rounds - 5 overhead squats with PVC, 10 PVC pass throughs, 10 ring rows, 20 m high knees
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Every :60 for 12:00:
1st: :30 double dumbbell snatch
2nd: :30 hanging knees to elbow or leg raises
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4 rounds for time:
15 row, bike, or ski calories
12 alternating dumbbell snatches
9 single arm dumbbell overhead squat / side
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2-3 rounds not for time:
15 banded tricep pull downs
15 v ups
CrossFit
Every :60 for 12:00:
1st: 1 power snatch + 1 hang power snatch
2nd: 6-8 toes to bar
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4 rounds for time:
15 row, bike, or ski calories
12 alternating dumbbell snatches
9 single arm dumbbell overhead squat / side
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2-3 rounds not for time:
15 banded tricep pull downs
15 v ups
Tuesday 6/4 Bootcamp
Warm up: 2 rounds: 15 banded pull aparts, 20 m bear crawl, 10 m inch worms, 10 m crab walk
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Every :90 for 5 rounds:
1st: :30 dumbbell power cleans, directly into :30 push press
2nd: :60 jump rope
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For time:
400 m run
15 dumbbell squat cleans
15 pull ups or ring rows
15 burpees
400 m run
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Not for time:
Accumulate 50 banded hamstring curls
CrossFit
Every :90 for 5 rounds:
1st: 2 touch and go power cleans + 3 push press
2nd: :60 double under practice
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For time:
400 m run
15 squat cleans, up to 95/135
15 pull ups
15 burpees
400 m run
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Not for time:
Accumulate 50 banded hamstring curls
Wednesday 6/5 Bootcamp
Warm up: 2 rounds - 10 squats, 10 m quad stretch, 10 plank rotations/side, 10 alternating torch touches from plank
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Every 2:00 for 5 rounds:
100 m run + 10 renegade rows (5/side)
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3 rounds for total reps:
:60 wall balls
:60 alternating 1-Arm clean & jerk
:60 burpees
:60 rest
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Not for time:
30 shoulder taps
30 mountain climbers
30 toe touches
CrossFit
Every 2:00 for 5 rounds:
100 m run + 10 renegade rows (5/side)
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3 rounds for total reps:
:60 wall balls
:60 alternating 1-arm DB hang clean and jerk, 35/50
:60 burpees
:60 rest
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Not for time:
30 shoulder taps
30 mountain climbers
30 toe touches
Thursday 6/6 Bootcamp
Warm up: 2 rounds - 15 glute bridges, 15 banded good mornings, 15 sit ups, 20 m walking lunges
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For 10:00, working continuously at moderate pace:
10 glute bridge hold dumbbell press
12 alternating deficit reverse lunges off plate, weighted if possible
14 plate ground to overhead
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10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For time:
Weighted lunges
Hand release push ups
Box jumps overs or Weighted step overs
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2-3 sets not for time:
12 banded lat pull downs
:30 flutter kicks
CrossFit
For 10:00
1: 6-8 moderate goblet squats, 30x0 tempo,
2: :30 plank
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10, 9, 8, 7, 6, 5, 4, 3, 2, 1 For time:
Front rack reverse lunges,
Hand release push ups or handstand push ups if proficient
Box jumps overs
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2-3 sets not for time:
12 banded lat pull downs
:30 flutter kicks
Friday 6/7 Bootcamp
2 rounds [10 toe touches from plank position + 10 alternating lunges + :30 sit ups]
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Every :60 for 12:00:
1st: 6 single leg dumbbell deadlift, right
2nd: 6 single leg dumbbell deadlift, left
3td: :30 lateral lunges
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27-21-15-9 For time:
Russian Kettlebell swings
Kettlebell deadlift
Weighted sit ups
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Accumulate 2:00 plank
Accumulate 2:00 hollow hold
CrossFit
Every :60 for 12:00:
1st: 6 single leg dumbbell deadlift, right
2nd: 6 single leg dumbbell deadlift, left
3td: :30 strict pull ups
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27-21-15-9 For time:
Russian Kettlebell swings
Deadlift, 95/135
Weighted sit ups
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Accumulate 2:00 plank
Accumulate 2:00 hollow hold