Monday 9/23 Crossfit
Warm up: 2 rounds - 10 pass throughs, 8 ring rows, 5 pushups, 15 banded pull aparts, :20 bar hang
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Every :60 for 12:00:
1st: 5 Strict press
2nd: :30 hollow rocks
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3 rounds for time:
21 pull ups
15 HSPU
9 thrusters (95/65)
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3 rounds not for time:
20 quadruped hip extensions/side
:30 flutter kicks
Monday 9/23 Bootcamp
Warm up: 2 rounds - 10 pass throughs, 8 ring rows, 5 pushups, 15 banded pull aparts, :20 bar hang
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Every :60 for 12:00:
1st: :30 heavy db press
2nd: :30 hollow rocks
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3 rounds for time:
21 pull ups or ring rows
15 hand release push up
9 db thrusters
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3 rounds not for time:
20 quadruped hip extensions/side
:30 flutter kicks
Tuesday 9/24 Crossfit
Warm up: 2 rounds - 10 m quad stretch, 10 m inch worms, 20 high knees, 10 air squats, 12 alt side lunges
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Every :90 for 12:00:
Clean complex - 1 power clean, 1 hang power clean, 2 hang squat cleans (work to tough complex)
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18:00 EMOM:
1st: 5 front squats (165/115)
2nd: 10 burpee box jump overs
3rd: 40 double unders or 80 singles
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Not for time:
50 banded hamstring curls
50 weighted glute bridges
Tuesday 9/24 Bootcamp
Warm up: 2 rounds - 10 m quad stretch, 10 m inch worms, 20 high knees, 10 air squats, 12 alt side lunges
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Every :90 for 12:00:
12 med ball clean + wall ball with medicine ball
1 burpee
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18:00 EMOM:
1st: 5 pistol squats per leg (use trx/pole/low box to help)
2nd: 10 burpee box jump overs
3rd: 40 double unders or 80 singles
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Not for time:
50 banded hamstring curls
50 weighted glute bridges
Wednesday 9/25 Crossfit
Warm up: 2 rounds - 15 banded good mornings, 15 banded forward raises, 20 m bear crawl, 10 m crab walk
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Every 2:00 for 12:00:
1st: 10 DB push press + 15 kB swings
2nd: :60 weighted sit ups
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15:00 AMRAP:
3-6-9-12-15…..
Power snatch (95/65)
Calories
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3 rounds not for time:
15 banded lat pull downs
20 alt bicep curls
Wednesday 9/25 Bootcamp
Warm up: 2 rounds - 15 banded good mornings, 15 banded forward raises, 20 m bear crawl, 10 m crab walk
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Every 2:00 for 12:00:
1st: 10 DB push press + 15 kB swings
2nd: :60 weighted sit ups
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15:00 AMRAP:
3-6-9-12-15…..
DB snatch
Calories
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3 rounds not for time:
15 banded lat pull downs
20 alt bicep curls
Thursday 9/26 Crossfit
Warm up: 2 rounds - 10 banded OHS, :30 jacks, 20 m broad jumps, 5 warrior squats, :30 hollow hold
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Every :60 for 12:00:
1st: 5 Overhead squats, build to moderate weight
2nd: :30 plank ups
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4 rounds time:
21 wall balls
15 toes to bar
9 DB cleans (50/35)
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Not for time:
200 m Farmers Carry
Thursday 9/26 Bootcamp
Warm up: 2 rounds - 10 banded OHS, :30 jacks, 20 m broad jumps, 5 warrior squats, :30 hollow hold
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Every :60 for 12:00:
1st: 12 db oh lunges
2nd: :30 plank ups
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4 rounds time:
21 wall balls
15 toes to bar or knee to elbow
9 DB cleans (50/35)
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Not for time:
200 m Farmers Carry
Friday 9/27 Crossfit
Warm up: 2 rounds - 5 inch worms with push up, :30 pigeon stretch/side, 10 DB RDLs, 20 m walking lunges; :30 plank
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Every 2:00 for 12:00:
1st: 10 deadlift @ 75% 1RM + 10 v-ups
2nd: :45 row, bike, or ski, 85% effort
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12:00 AMRAP:
2 Devil press (35/50
2 alt DB box step ups (35/50)
4 Devil press
4 step ups
6 Devil press
6 step ups ……..
Continue counting up by 2’s
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2-3 rounds not for time:
10 DB external rotations/side
10 bent over rows
Friday 9/27 Bootcamp
Warm up: 2 rounds - 5 inch worms with push up, :30 pigeon stretch/side, 10 DB RDLs, 20 m walking lunges; :30 plank
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Every 2:00 for 12:00:
1st: 10 kb deadlift + 10 goblet squat + 10 v-ups
2nd: :45 row, bike, or ski, 85% effort
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12:00 AMRAP:
2 Devil press
2 alt DB box step ups
4 Devil press
4 step ups
6 Devil press
6 step ups ……..
Continue counting up by 2’s
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2-3 rounds not for time:
10 DB external rotations/side
10 bent over rows