Tuesday 9/2 - Crossfit
Warm up: 2 rounds (20 m Samson stretch, 5 inch worms, 15 banded forward raises, 15 pull aparts)
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Every :60 for 10:00:
1st: 1 snatch + 2 OHS (light to moderate weight, focus on form)
2nd: :30 flutter kicks, weighted if possible
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For time (20 minute timecap):
1,000 m row
10 push ups
800 m row
20 push ups
600 m row
30 push ups
400 m row
40 push ups
200 m row
50 push ups
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Not for time:
30 banded tricep pulls
30 banded lat pull downs
Tuesday 9/2 - Bootcamp
Warm up: 2 rounds (20 m Samson stretch, 5 inch worms, 15 banded forward raises, 15 pull aparts)
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Every :60 for 10:00:
1st: :30 dumbbell snatches
2nd: :30 flutter kicks, focus on keeping ribs down, lower back pressed into the floor
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For time (20 minute timecap):
1,000 m row
10 push ups or shoulder taps
800 m row
20 push ups or shoulder taps
600 m row
30 push ups or shoulder taps
400 m row
40 push ups or shoulder taps
200 m row
50 push ups or shoulder taps
+
Not for time:
30 banded tricep pulls
30 banded lat pull downs
Wednesday 9/3 - Crossfit
Warm up: 2 rounds (15 sit ups, :30 handstand hold, 15 good mornings, 10 kB suitcase deadlifts)
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For 10:00:
Work to heavy Deadlift
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10 minute AMRAP:
15 pull ups
15 cal bike or ski
Directly into 10 minute AMRAP:
15 wall balls
15 deadlifts, 185/135
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3 rounds not for time:
20 weighted glute bridges
:20 L-sit or L-hang
Wednesday 9/3 - Bootcamp
Warm up: 2 rounds (15 sit ups, :30 handstand hold or plank, 15 good mornings, 10 kB suitcase deadlifts)
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For 10:00, moving continuously at moderate pace:
100 m run or fast walk
30 Russian twists
20 m walking lunges
10 kb deadlift
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10 minute AMRAP:
15 pull ups or ring rows
15 cal bike or ski
Directly into 10 minute AMRAP:
15 wall balls
15 DB or KB deadlifts
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3 rounds not for time:
20 weighted glute bridges
:30 plank
Thursday 9/4 - Crossfit
Warm up: 2 rounds (20 m high knees, 20 m Superman stretch, 20 m bear crawl, :30 jumping jacks)
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Every :90 for 12:00:
1st: 3 hang squat cleans + 6 bar facing burpees
2nd: :45 double under practice
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For time (20 minute timecap):
Buy in: 400 m run
3-6-9-12-15-18-21
Power cleans (no heavier than 135/95)
Box jump overs
Cash out: 400 m run
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3 rounds not for time:
20 alt bicep curls
10 banded side steps/side
Thursday 9/4 - Bootcamp
Warm up: 2 rounds (20 m high knees, 20 m Superman stretch, 20 m bear crawl, :30 jumping jacks)
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Every :90 for 12:00:
1st: :30 DB hang squat cleans + :30 burpees
2nd: :45 jump rope
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For time (20 minute timecap):
Buy in: 400 m run
3-6-9-12-15-18-21
DB Power cleans
Box jump overs or step overs
Cash out: 400 m run
+
3 rounds not for time:
20 alt bicep curls
10 banded side steps/side
Friday 9/5 - Crossfit
Warm up: 2 rounds (10 ring rows, :30 plank, 10 air squats, :20 bar hang)
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Every 2:00 for 12:00:
1st: 3 strict press + 5 push press + 7 calories
2nd: :60 weighted sit ups
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For time (15:00 min timecap):
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
1-2-3-4-5-6-7-8-9-10
Toes to bar
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Not for time:
Accumulate 2:00 hollow hold
50 weighted side bends/side
Friday 9/5 - Bootcamp
Warm up: 2 rounds (10 ring rows, :30 plank, 10 air squats, :20 bar hang)
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For 12:00:
1st: :60 step ups
2nd: :60 weighted sit ups
3rd: :60 ski or bike
4th: :60 rest
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For time (15:00 min timecap):
10-9-8-7-6-5-4-3-2-1
DB Thrusters
1-2-3-4-5-6-7-8-9-10
Knees to elbow
+
Not for time:
Accumulate 2:00 hollow hold
50 weighted side bends/side