Monday August 26
2 rounds( 10 pvc pass throughs, 10 oh squats with pvc, :30 Spider-Man stretch each leg)
+
5 min emom just bar
2 hang power snatch
2 oh squats
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10 min emom build to your heaviest
2 oh squats
+
15 minute time cap
3 rounds
200 m run
30 kB swings
20 wall balls
10 burpees
+
15 strict toe to bar or knee to elbow
Bootcamp
2 rounds (10 pvc pass throughs, 10 oh squats with pvc, :30 Spider-Man stretch each leg)
+
5:00 bike, increase pace every :60
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Every :60 for 10:00
1- :30 plank up downs
2- :30 passive hang
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3 rounds for time (15:00 cap)
200 m run
30 kB swings
20 wall balls
10 burpees
+
NFT
15 strict toe to bar or knee to elbow
Tuesday August 27
Warm up (10 minutes gymnastic practice or pull-up practice or handstand practice)
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14 min emom
1: 2 strict press (keep adding weight to build to your heaviest set of 2)
2: :30 bike/ski/row
+
10 min amrap
8 thrusters
25 double unders
8 pull ups
25 double unders
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3 rounds
10 cal ski
:20 hollow hold
10 v up
Bootcamp
Warm up (10 minutes gymnastic practice or pull-up practice or handstand practice)
+
14 min emom
1: :30 ab work, coaches choice
2: :30 bike/ski/row
+
AMRAP in 10:00
4/side 1-arm DB hang clean and jerks
50 single unders
8 pull ups or ring rows
50 single unders
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2-3 sets NFT:
10 cal ski
:20 hollow hold
10 v up
Wednesday August 28
3 rounds ( 5 box jumps, 5 calorie sprint, 5 burpees)
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5 min emom
Start in high pull position and drop under bar without curling bar up)
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12 mins
Build to heavy squat clean or power clean with front squat
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For time 15 min cap
10-20-30
Push up
Calories
Air squats
+
Not for time
10 Turkish get ups
Bootcamp
3 rounds (5 box jumps, 5 calorie sprint, 5 burpees)
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For 5:00
:30 easy shuttle run
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Every :60 for 12:00
1st: :30 hanging knee raises
2nd: :30 bent over DB rows
3rd: :30 banded steps (change directions every 6 steps)
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For time (15:00 cap)
10-20-30
Push up
Calories
Air squats
+
Not for time
200m heavy WB/sandbag carry
Thursday August 29
2 rounds ( 20 m frankenstien, 20 m high knees, 20 m butt kicks, 10 push ups)
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12 min emom
1: 3 touch and go deadlift
2: :40 plank
+
15 min amrap
200 m run
20 alt dB snatches
10 box jump
20 dB clean and press
+
Not for time
200 m farmer carry
Accumulate 2 min plank
Bootcamp
2 rounds ( 20 m frankenstien, 20 m high knees, 20 m butt kicks, 10 push ups)
+
12 min emom
1: :30 kettlebell deadlifts
2: :40 plank
+
AMRAP in 15:00
200 m run
20 alt dB snatches
10 box jump
20 dB clean and press
+
Not for time
200 m farmer carry
Accumulate 2 min plank
Friday August 30
1 min bike 5 inchworm with push up
1 min ski :30 side lunges
1 min row :30 Spider-Man per side
+
12 min emom
1: 20 double under
2: 7 dB thruster
3: 100 m sprint
+
14 min amrap
400 m run
50 air squats
20 pull ups
+
Accumulate
:60 hollow hold
20 v ups
Bootcamp
1 min bike 5 inchworm with push up
1 min ski :30 side lunges
1 min row :30 Spider-Man per side
+
12 min emom
1: :30 jump rope
2: 7 dB thruster
3: 100 m sprint or 100m row
+
14 min amrap
400 m run
50 air squats
20 pull ups
+
Accumulate
:60 hollow hold
20 v ups