Monday July 15 Crossfit
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + 20m penguin walk + 20m quad stretch + :30 plank]
+
Every 2:00 for 12:00
3-4 front squats, 22x1 tempo
+
For time (15:00 cap)
21 wall balls
21 power cleans, light, up to 85/125
200m run
15 wall balls
15 power cleans
300m run
9 wall balls
9 power cleans
400m run
+
2-3 sets not for time:
20m/side farmers carry
2-3 dragon flags
Monday July 15 Bootcamp
Warm up: 2 rounds - :30 side lunges, 20 m penguin walk, 20 m quad stretch, :30 plank
+
Every 2:00 for 12:00:
:30 front rack dB squats, :30 renegade rows
:60 rest
+
For time (15:00 timecap):
21 wall balls
21 dB cleans, heavy enough to need to use legs (focus on extension and dropping under dumbbells)
200 m run or 250 m row
15 wall balls
15 cleans
300 m run or 350 m row
9 wall balls
9 cleans
400 m run or 450 m row
+
2-3 sets not for time:
20 weighted toe touches
30 weighted glute bridges
Tuesday July 16 Crossfit
row/run/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 10 plank rotations/side + 20m straight leg kick + 20m jog]
+
Every :90 for 5 sets:
1st: 2 push jerks + 1 split jerk, keep it moderate and focus on punching UNDER bar on all reps
2nd: :45 seated box jumps (start sitting on bench)
+
3 rounds for time (15:00 cap)
30 calories
20 dumbbell deadlifts, tough
10 burpees
+
2-3 sets not for time:
:30 hollow rocks, weighted if possible
10/side 1-arm DB scap retractions
Tuesday July 16 Bootcamp
Warm up: 2 rounds - :30 jumping jacks, 10 plank rotations/side, 20 m straight leg kick, 20 m jog
+
Every :90 for 5 sets:
1st: :45 dB push press (focus on keeping ribs down)
2nd: 8 pistol squats/side to bench or holding on to trx
+
3 rounds for time (15:00 timecap):
30 calories
20 dB deadlifts
10 burpees
+
2-3 sets not for time:
:30 hollow hold (or tuck hold to assure lower back is pressed to floor)
10 hamstring press outs on wall ball (hips high the whole time)
Wednesday July 17 Crossfit
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m penguin walk + :30 plank march + :30 sit ups]
+
Every :60 for 15:00
1st: 20m DB walking lunges w/DBs at shoulders, should be fast and unbroken
2nd: :30 DB overhead hold
3rd: :30 leg raises
+
AMRAP in 9:00
200m run
8 thrusters, 65/95
8 toes to bar
+
2-3 sets not for time:
8/side DB external rotation
8 ab walkouts on knees
Wednesday July 17 Bootcamp
Warm up: 2 rounds - 20 m walking lunges, 20 m penguin walk, :30 plank March, :30 sit ups
+
Every :60 for 15:00:
1st: 20 m walking lunges, weight optional
2nd: :30 plate overhead hold
3rd: :30 leg raises
+
AMRAP in 9:00:
200 m run or 250 meters
8 dB thrusters
8 knees to elbow
+
2-3 sets not for time:
8/side dB external rotation
20 dead bugs
Thursday July 18 Crossfit
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + 20m bear crawl + 20m broad jumps + 10 hip circles with band overhead]
+
Every 2:00 for 6 sets:
4 snatch-grip deadlifts, 31x1 tempo
:30 plank with hands on barbell
+
4 sets for total reps:
:60 dumbbell step overs, 35/50
:60 sit ups with feet anchored under dumbbells
:60 calories
:60 rest
+
Not for time:
Accumulate 50 hollow rocks, weighted optional
Thursday July 18 Bootcamp
Warm up: 2 rounds - 10 alt toe touches from plank, 20 m bear crawl, 20 m broad jumps, 10 hip circles with band overhead
+
For 12:00, steady pace:
20 sumo kB deadlift
30 alt dB snatches
40 jump rope
+
4 sets for total reps:
:60 dB step overs
:60 sit ups with feet anchored
:60 calories
:60 rest
+
Not for time:
Accumulate 50 hollow rocks, weight optional
Friday July 19 Crossfit
row/run/bike/ski@easy pace
2 rounds [ :30 air squats + 5 burpees + 20m straight leg stretch + 20m jog]
+
Every :60 for 10:00
1 squat clean, build so last set is moderate/tough
+
For time (15:00 cap)
200m run with wall ball or sandbag
30 deadlifts, 95/135
200m run with wall ball or sandbag
30 front squats
200m run with wall ball or sandbag
30 burpees over the bar
+
2-3 sets not for time:
16 banded bicep curls
:15/side star plank
Friday July 19 Bootcamp
Warm up: 2 rounds - :30 air squats, 5 burpees, 20 m straight leg stretch, 20 m jog
+
Every :60 for 10:00:
5 dB squat cleans with wall ball
+
For time (15:00 timecap):
200 m run with wall ball or sandbag
30 dB deadlifts
200 m run with wall ball or sandbag
30 squats with dumbbells at shoulders
200 m run with wall ball or sandbag
30 burpees over dumbbells
+
2-3 sets not for time:
16 alt banded bicep curls
18 banded tricep pulls
20 weighted side bends