Monday January 20-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + :15/side pec stretch + 20m/side 1-arm DB overhead carry]
+
Every 3:00 for 5 sets:
5 bench press, 30x1 tempo
40m moderate/tough farmers carry
+
3 rounds for time (16:00 cap)
16 alternating DB snatches
22 box jumps
28 calories
+
2-3 rounds NFT:
10 alternating KB halos
:45 lemon squeezers
Monday January 20-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + :15/side pec stretch + 20m/side 1-arm DB overhead carry]
+
Every 3:00 for 5 sets:
10 dumbbell bench press with glute bridge hold from floor
20 glute bridges
:30 mountain climbers
40 m Farmers carry
+
3 rounds for time (16:00 cap)
16 alternating DB snatches
22 box jumps or step ups
28 calories
+
2-3 rounds NFT:
10 alternating KB halos
:45 lemon squeezers
Tuesday January 21-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + 15 banded pull aparts + 10 banded pass throughs]
+
Every :60 for 12:00
1st: 1 hang squat clean + 3 front squats
2nd: :15/side plank
3rd: 6-10 pull ups, use band if necessary
+
4 sets for total reps:
:60 wall balls
:60 double unders (if you can do double unders, then DO THEM, even if you can only get a few each time)
:60 toes to bar
:60 rest
+
2-3 sets NFT:
:15-:30/side adductor plank
15-20 banded lat pull downs
Tuesday January 21-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + 15 banded pull aparts + 10 banded pass throughs]
+
Every :60 for 12:00
1st: 3 DB hang cleans + 3 DB hang squat cleans + 3 DB squats
2nd: :15/side plank
3rd: 8-10 ring rows
+
4 sets for total reps:
:60 wall balls
:60 jump rope
:60 knees to elbow
:60 rest
+
2-3 sets NFT:
15 banded lat pull downs
20 alternating v-ups
Wednesday January 22-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light kettlebell swings + :30 jumping jacks + 20m hamstring stretch]
+
For 12:00
Build to a tough power snatch single or use time to work on light technique work
+
For time (17:00 cap)
750m row
21-15-9
Deadlifts, up to 125/185
Burpees
750m row
21-15-9
Hand-release push ups
Weighted sit ups
+
2-3 rounds NFT:
8/side banded internal rotations
:30 flutter kicks
Wednesday January 22-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light kettlebell swings + :30 jumping jacks + 20m hamstring stretch]
+
For 12:00, steady pace:
20 m 1-arm DB overhead walking lunges, switch arms as necessary
15 calorie bike
10 renegade rows
+
For time (17:00 cap)
750m row
21-15-9
Double KB or DB Deadlifts
Burpees
750m row
21-15-9
Hand-release push ups
Weighted sit ups
+
2-3 rounds NFT:
8/side banded internal rotations
:30 flutter kicks
Thursday January 23-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 bottom of squat hold + :10/side 1-arm hang from bar + 20m walking lunges]
+
Every 2:00 for 6 sets:
3 back squats, 22x1 tempo, build so last set is moderate/tough
+
AMRAP in 10:00
8 R side 1-arm DB thrusters, moderate/tough
10 pull ups
8 L side 1-arm DB thrusters, moderate/tough
10/15 calories
+
2-3 rounds not for time:
15 unweighted hip extensions w/:02 pause at top
Accumulate :60 dual KB front rack hold
Thursday January 23-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 bottom of squat hold + :10/side 1-arm top of ring row hold + 20m walking lunges]
+
Every 2:00 for 6 sets:
9 goblet squats, 22x1 tempo
12 KB swings
+
AMRAP in 10:00
8 R side 1-arm DB thrusters, moderate/tough
10 ring rows
8 L side 1-arm DB thrusters, moderate/tough
10/15 calories
+
2-3 rounds not for time:
15 unweighted hip extensions w/:02 pause at top
Accumulate :60 dual KB front rack hold
Friday January 24-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m bear crawl + 20m penguin walk + :30 hollow hold + :30 wrist stretch]
+
Every :60 for 14:00
1st: 1 power clean and split jerk, build to moderate/tough final single or use time for light technique work
2nd: :30 plank w/hands on bar
+
For time
30 ground to overhead, up to 95/135
45 bar-facing burpees
60 calories
OR
3 rounds for time
10 ground to overhead, up to 95/135
15 bar-facing burpees
20 calories
+
Not for time:
Accumulate 2:00 superman hold
Friday January 24-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m bear crawl + 20m penguin walk + :30 hollow hold + :30 wrist stretch]
+
Every :60 for 14:00
1st: :30 alternating 1-arm DB clean and jerk
2nd: :30 plank march
+
For time
30 ground to overhead with plate, 25/45 (lighter if necessary)
45 DB facing burpees
60 calories
OR
3 rounds for time
10 ground to overhead with plate, 25/45
15 DB facing burpees
20 calories
+
Not for time:
Accumulate 2:00 superman hold