SCHEDULE NOTICE: There will be ONE class on Thursday, July 4 at 10:00 AM
Monday July 1 - Crossfit
row/run/bike/ski@easy pace
2 rounds [ 20m quad stretch + 20m penguin walk + :30 air squats + 4 inchworms]
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Every 2:00 for 12:00
3 front squats, 22x1 tempo, building so last set is moderate/tough
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For total reps:
5:00 of [400m run + 20 thrusters, 65/95 + max burpees over the bar in remaining time]
3:00 rest
5:00 of [400m run + 20 burpees over the bar + max thrusters in remaining time]
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2-3 sets not for time:
:30 flutter kick
10/side banded tricep extension
Monday July 1 - Bootcamp
row/run/bike/ski@easy pace
2 rounds [ 20m quad stretch + 20m penguin walk + :30 air squats + 4 inchworms]
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Every 2:00 for 12:00
200 m row, 10 air squats
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For total reps:
5:00 of [400m run + 20 dumbbell thrusters + max burpees in remaining time]
3:00 rest
5:00 of [400m run + 20 burpees + max dumbbell thrusters in remaining time]
+
2-3 sets not for time:
:30 flutter kick
10/side banded tricep extension
Tuesday July 2 - Crossfit
row/run/bike/ski@easy pace
2 rounds [40m farmers carry + :30 passive hang + :60 jump rope]
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Every :90 for 5 sets:
1st: 2 push jerks + 1 split jerk
2nd: 40m uneven KB carry (one arm KB farmers carry, one arm KB front rack, switch arms at 20m)
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AMRAP in 12:00
16 row/bike/ski calories
6/side 1-arm DB hang clean and jerks, 35/50
12 pull ups
50 double unders or 100 single unders
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2-3 sets not for time:
10 plank rotations/side
10 light DB scap retractions/side
Tuesday July 2 - Bootcamp
row/run/bike/ski@easy pace
2 rounds [40m farmers carry + :30 passive hang + :60 jump rope]
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Every :90 for 5 sets:
1st: 8 dumbbell push press, 12 shoulder taps from plank
2nd: :45 weighted sit ups
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AMRAP in 12:00
16 row/bike/ski calories
6/side 1-arm DB hang clean and jerks
12 ring rows
100 single unders
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2-3 sets not for time:
10 plank rotations/side
:45 glute bridges
Wednesday July 3 - Crossfit
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating lunges + :30 plank march + 20m high knees + 20m bear crawl]
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Every :60 for 15:00
1st: 6-8 R side split squats with bar on back, 30x1 tempo
2nd: 6-8 L side split squats with bar on back, 30x1 tempo
3rd: :30 plank
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AMRAP in 9:00
15 russian kettlebell swings, tough
200m run
3 wall walks
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3 sets:
:30 hollow rocks
:30 rest
:30 banded lat pull downs
:30 rest
Wednesday July 3 - Bootcamp
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating lunges + :30 plank march + 20m high knees + 20m bear crawl]
+
Every :60 for 15:00
1st: 6-8 R side split squats with kb a chest
2nd: 6-8 L side split squats with kb at chest
3rd: :30 mountain climbers
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AMRAP in 9:00
15 russian kettlebell swings
200m run
3 wall walks or 5 inch worms
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3 sets:
:30 hollow rocks
:30 rest
:30 banded lat pull downs
:30 rest
Thursday July 4
“Daniel”
For time:
50 pull ups
400m run
21 thrusters, 65/95
800m run
21 thrusters, 65/95
400m run
50 pull ups
Friday July 5 - Crossfit
row/run/bike/ski@easy pace
2 rounds of [12 alternating toe touches from plank position +
+
Every :60 for 10:00
1st: 6 touch and go deadlifts, moderate/tough
2nd: :30 handstand hold or pike plank
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AMRAP in 16:00 with a partner, one person working at a time:
150 single unders
40 hang power cleans, up to 65/95
30 hand-release push ups
20 calories
*partners must tag whenever they trade off
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For total calories/reps:
P1- :60 row calories
Partners switch
P1- :60 burpee box jump overs
Partners switch
Friday July 5 - Bootcamp
row/run/bike/ski@easy pace
2 rounds of [12 alternating toe touches from plank position +
+
For 10:00, steady pace:
6 single leg db deadlift/side
8 pistol squats /side to box
10 knees to elbow
+
AMRAP in 16:00 with a partner, one person working at a time:
150 single unders
40 hang power cleans (with dumbbells or empty bar)
30 hand-release push ups
20 calories
*partners must tag whenever they trade off
+
For total calories/reps:
P1- :60 row calories
Partners switch
P1- :60 burpee box jump overs
Partners switch