Monday 6/24 Bootcamp
Warm up: 2 rounds - 5 burpee broad jumps, :30 top of ring row hold, 5 overhead squats w/pvc, 20 m bear crawl
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Every :60 for 10:00:
1st: :30 alternating dumbbell snatches
2nd: 100 m run
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For time:
Buy in: 100 jump rope
30 dB push press
30 1-arm dB overhead squats (15/side)
30 hand release push ups
Buy out: 100 jump rope
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2-3 rounds not for time:
:30 hollow hold, weighted if possible
:30 flutter kicks
CrossFit
Every :60 for 10:00:
1st: 3 power clean singles
2nd: 100 m run
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For time (15:00 cap)
Buy in: 100 jump rope
30 power cleans, up to 95/135
30 deadlifts, up to 135/185
30 hand release push ups
Buy out: 100 jump rope
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2-3 rounds not for time:
:30 hollow hold, weighted if possible
:30 flutter kicks
Tuesday 6/25 Bootcamp
Warm up: 2 rounds - 15 banded good mornings, 15 sit ups, 5 inch worms, :30 bar hang
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Every :60 for 12:00:
1st: :30 goblet squats
2nd: :30 plank rolls
3rd: :30 kB deadlift
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20 minute AMRAP:
20 kB swings
20 cal row, bike, or ski
20 knees to elbow or toes to bar
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Not for time:
20 clamshells/side
20 quadruped hip extensions/side
20 banded tricep extensions
CrossFit
Every :60 for 12:00:
1st: 2 back squats, 20x1 tempo
2nd: :30 passive hang from bar or rings
3rd: :30 handstand hold or plank
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20 minute AMRAP:
20 kettlebell swings, 35/53
20 cal row, bike, or ski
20 knees to elbow or toes to bar
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Not for time:
20 clamshells/side
20 quadruped hip extensions/side
20 banded tricep extensions
Wednesday 6/26 Bootcamp
Warm up: 2 rounds - :30 wall sit, :30 bottom of push up hold, 10 single leg glute bridges/side, 15 banded pull aparts
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Every :90 for 12:00:
1st: :30 renegade rows, :30 plank
2nd: :45 weighted sit ups
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For time:
10-9-8-7-6-5-4-3-2-1
Thrusters
1-2-3-4-5-6-7-8-9-10
Burpees over dumbbells
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3 rounds not for time:
15 banded lat pull downs
:30 glute bridge hold
CrossFit
Every :90 for 12:00:
1st: 6-8 pendlay rows, 21x1 tempo
2nd: 40m farmers carry
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For time (15:00 cap)
10-9-8-7-6-5-4-3-2-1
Thrusters, 65/95
1-2-3-4-5-6-7-8-9-10
Burpees over the bar
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3 rounds not for time:
15 banded lat pull downs
:30 glute bridge hold
Thursday 6/27 Bootcamp
Warm up: 2 rounds - :30 hollow hold, 20 m Samson stretch, 20 m high knees, 5 warrior squats
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For 12:00, steady pace:
30 mountain climbers
20 m weighted walking lunges
10 cal bike
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For time:
30-20-10
DB power cleans
Box jump overs or step overs
Knees to elbow or toes to bar
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Not for time:
200 m 1-arm Farmers Carry, switching arms as needed
CrossFit
For 12:00, steady pace:
Every :90 for 4 sets:
1st: 1 squat clean + 2 front squats
2nd: :45 double under practice
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For time (15:00 cap)
30-20-10
Dumbbell squats
Box jump overs or step overs
Knees to elbow or toes to bar
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Not for time:
200 m 1-arm DB overhead carry, switch arms as needed
Friday 6/28 Bootcamp
Warm up: 2 rounds - 20 m death march, 5 suitcase deadlifts/side, 15 banded good mornings, 10 air squats
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For 10:00:
Work on barbell deadlift form with light weight
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Partner work out, for time:
50 pull ups or ring rows
400 m run (both)
50 wall balls
400 m run (both)
50 double dB snatch
400 m run (both)
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2-3 rounds not for time:
:20 side plank/side
20 weighted side bend/side
Every 2:00 for 10:00
5 bench press, 20x1 tempo
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Partner work out, for time:
50 pull ups or ring rows
400 m run (both)
50 wall balls
400 m run (both)
50 double dB snatch
400 m run (both)
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2-3 rounds not for time:
:20 side plank/side
20 weighted side bend/side