Monday January 27-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 kang squats + 12 banded pass throughs + 20m quad stretch]
+
Every 2:30 for 5 sets:
2 back squats, 22x1
3-5 strict pull ups, :15-:30 chin over the bar hold on final rep
+
4 sets for total wall balls:
2:00 to complete 300/250m row + max wall balls in remaining time
2:00 rest
+
2-3 rounds not for time:
10-15 banded curls
2-3 dragon flags
Monday January 27-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 kang squats + 12 banded pass throughs + 20m quad stretch]
+
Every 2:30 for 5 sets:
6 ring rows, :15-:30 hold on last one
9 v-ups
12 kettlebell swings
+
4 sets for total wall balls:
2:00 to complete 300/250m row + max wall balls in remaining time
2:00 rest
+
Not for time:
Accumulate 150 mountain climbers
Tuesday January 28-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 prisoner good mornings + :30 jumping jacks + 20m high knees + 20m jog]
+
Every :90 for 5 sets:
1st: 6 snatch-grip romanian deadlifts, 31x1 tempo, stay moderate with perfect form/tempo
2nd: :45 double under practice
+
AMRAP in 9:00
12 dumbbell box step overs, 35/50 per hand to 20”/24”
10 burpees
8 toes to bar
+
4 sets:
:20 row/bike/ski, all out
1:40 walk rest
Tuesday January 28-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 prisoner good mornings + :30 jumping jacks + 20m high knees + 20m jog]
+
Every :90 for 5 sets:
1st: 8 sumo kettlebell deadlifts, 31x1 tempo
2nd: :45 jump rope (singles or doubles)
+
AMRAP in 9:00
12 dumbbell box step overs
10 burpees
8 toes to bar or knees to elbow
+
4 sets:
:20 row/bike/ski, all out
1:40 walk rest
Wednesday January 29-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 banded overhead squats + 5 inch worms + 10m bear crawl + 10m crab walk]
+
Every :60 for 12:00
1st: 1 power snatch + 2 overhead squats, light/moderate
2nd: 12-15 light banded pull aparts
3rd: :30 top of ring dip support hold
+
For total time (including rest) (17:00 cap)
24-20-16
Row calories
Alternating dumbbell snatches, 35/50
3:00 rest
16-20-24
Hand-release push ups
Goblet squats w/DB
+
2-3 rounds not for time:
10/side 1-arm banded lat pull downs
10 alternating 1-leg V-ups
Wednesday January 29-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 banded overhead squats + 5 inch worms + 10m bear crawl + 10m crab walk]
+
Every :60 for 12:00
1st: 8-10 single leg RDL, right foot grounded (KB or DB in left hand)
2nd: 8-10 single leg RDL, left foot grounded (KB or DB in right hand)
3rd: 12-15 light banded pull apart
+
For total time (including rest) (17:00 cap)
24-20-16
Row calories
Alternating dumbbell snatches, 35/50
3:00 rest
16-20-24
Hand-release push ups
Goblet squats w/DB
+
2-3 rounds not for time:
10/side 1-arm banded lat pull downs
10 alternating 1-leg V-ups
Thursday January 30-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 plank + :30 wrist stretch + 20m quad stretch + 20m penguin walk]
+
For 12:00
Build to a heavy power clean single or use time to work on technique work, get in some handstand/handstand walk/handstand push up practice during rest
+
AMRAP in 13:00
50 double unders or 100 single unders
10 power cleans, up to 185/125
12 bar-facing burpees
14 sit ups
+
Not for time:
Accumulate 2:00 dual KB front rack hold
Thursday January 30-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 plank + :30 wrist stretch + 20m quad stretch + 20m penguin walk]
+
For 12:00, steady pace:
20 alternating 1-arm DB cleans and press
15 banded tricep pulls
10 renegade rows
+
AMRAP in 13:00
50 double unders or 100 single unders
10 DB power cleans
12 DB facing burpees
14 sit ups
+
Not for time:
Accumulate 2:00 dual KB front rack hold
Friday January 31-CrossFit and Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m high knees + :15/side pec stretch + :30 hang from bar]
+
Every :90 for 4 sets:
1st: 12 alternating reverse DB lunges w/DBs at shoulders, tough
2nd: 6-8 tempo push ups, 2021 (2 seconds on the way down, 0 seconds at the bottom, 2 seconds on the way up, 1 second pause at the top. Chest MUST touch the ground, do these on your knees if you need to)
+
AMRAP in 18:00 with a partner, one person working at a time:
60 calories on machine of your choice
40 thrusters, 65/95 or dumbbell thrusters
20 pull ups or ring rows
+
Not for time:
Accumulate 2:00/side plank, star plank if you want to get fancy