Monday January 6-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light KB swings + 20m penguin walk + 20m walking lunges + :30 sit ups]
+
For 12:00
Build to a heavy power clean single (if newer to movement, use time to work on technique)
+
Every :60 for 16:00
1st: :30 tough upper pull (rope climb, bar muscle ups, CTB pull ups, etc)
2nd: :30 power snatch singles, moderate/tough
3rd: :30 bar-facing burpees, get faster each round
4th: :30 bike, start @moderate pace and build so last round is all out
+
2-3 rounds not for time:
10-15 light dumbbell forward raises
8 GHD sit ups
Monday January 6 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light KB swings + 20m penguin walk + 20m walking lunges + :30 sit ups]
+
For 12:00, steady pace:
10 renegade rows
10 dumbbell power cleans
20 hollow rocks
+
Every :60 for 16:00
1st: :30 ring rows
2nd: :30 alternating dumbbell snatches
3rd: :30 burpees, building each round
4th: :30 bike, building each round
+
2-3 rounds not for time:
12 banded pull aparts
15 banded forward raises
Tuesday January 7-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + :30 sit ups + :30 jumping jacks]
+
Every 2:30 for 5 sets:
4 front squats, 20x1 tempo
15 light banded pull aparts
+
3 rounds for time (15:00 cap)
20 calories
20 dumbbell front squats, tough
20 toes to bar
+
2-3 rounds not for time:
12 alternating single leg V-ups
40m tough farmers carry
Tuesday January 7 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + :30 sit ups + :30 jumping jacks]
+
Every 2:30 for 5 sets:
:60 sit ups
:60 reverse lunges, no weight
+
3 rounds for time (15:00 cap)
20 calories
20 dumbbell front squats, tough
20 toes to bar or knees to elbow
+
2-3 rounds not for time:
12 alternating single leg V-ups
40m tough farmers carry
Wednesday January 8-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 hand-release push ups + 12 alternating toe touches from plank position + 20m penguin walk + 20m jog]
+
Every :90 for 5 sets:
1st: 5 snatch-grip deadlifts, 31x1 tempo
2nd: 6-8 dumbbell Z-press, 31x1 tempo
+
3 sets for total rounds:
3:00 AMRAP
8 ground to overhead, 65/95
3 wall walks
30 double unders
:60 rest
Pick up where you left off in previous set, score is total overall rounds
+
2-3 rounds not for time:
:15-:30/side adductor plank
12-15 dumbbell overhead tricep extensions
Wednesday January 8 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 hand-release push ups + 12 alternating toe touches from plank position + 20m penguin walk + 20m jog]
+
Every :90 for 5 sets:
1st: 10 sumo KB deadlifts, 31x1 tempo
2nd: 8 dumbbell Z-press, 31x1 tempo
+
3 sets for total rounds:
3:00 AMRAP
8 DB push press
3 wall walks or 5 HRPU
60 singles
:60 rest
Pick up where you left off in previous set, score is total overall rounds
+
2-3 rounds not for time:
:15-:30/side adductor plank
12-15 dumbbell overhead tricep extensions
Thursday January 9-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m bear crawl + :30 plank + :30 jumping squats]
+
Every :60 for 15:00
1st: 5-7 L leg front rack reverse lunges
2nd: 5-7 R leg front rack reverse lunges
3rd: :30 weighted hollow hold
+
AMRAP in 10:00
10 wall balls
15 calories
10 goblet squats, heavy
15 russian kettlebell swings
+
Not for time:
Accumulate :90 L-sit or L-hang
Accumulate 2:00 kettlebell front rack hold
Thursday January 9 - Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m bear crawl + :30 plank + :30 jumping squats]
+
Every :60 for 15:00
1st: 7 L leg dumbbell front rack reverse lunges
2nd: 7 R leg dumbbell front rack reverse lunges
3rd: :30 hollow hold (weighted if possible)
+
AMRAP in 10:00
10 wall balls
15 calories
10 goblet squats, heavy
15 russian kettlebell swings
+
Not for time:
Accumulate 100 mountain climbers
Accumulate 2:00 kettlebell front rack hold
Friday January 10-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [12 light kettlebell swings + 5 inchworms + :30/side pec stretch]
+
12:00 steady:
1 split jerk
:15/side star plank
1 split jerk
:45 easy row/bike/ski
+
AMRAP in 16:00 with a partner, one person working at a time:
100 double unders or 200 single unders
10 synchro burpees
40 shoulder to overhead, up to 75/115
10 synchro burpees
+
2-3 rounds NFT:
:45 leg raises
10-12 banded PVC pull downs
Friday January 10-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [12 light kettlebell swings + 5 inchworms + :30/side pec stretch]
+
12:00 steady:
15 weighted glute bridges
12 alternating 1-arm hang clean and press
9 GHD hip extensions
+
AMRAP in 16:00 with a partner, one person working at a time:
100 double unders or 200 single unders
10 synchro burpees
40 shoulder to overhead, up to 75/115
10 synchro burpees
+
2-3 rounds NFT:
:45 leg raises
10-12 banded PVC pull downs