Monday February 17-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 plank + 20m quad stretch + 20m frankenstein stretch]
+
Every :90 for 5 sets:
1st: 3-4 front squats, 30x1 tempo
2nd: 2-3 wall walks w/:03 pause at top
+
AMRAP in 10:00
16 calories
8 dumbbell front squats, tough
16 sit ups w/feet anchored in dumbbells
8 alternating dumbbell reverse lunges w/DBs at shoulders
+
2-3 rounds NFT:
12-15 light banded front raises
16 russian twists
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 plank + 20m quad stretch + 20m frankenstein stretch]
+
Every :90 for 5 sets:
1st: 3-4 goblet squats @30x1 tempo +
2nd: 2-3 wall walks w/:03 pause at top
+
AMRAP in 10:00
16 calories
8 dumbbell front squats, tough
16 sit ups w/feet anchored in dumbbells
8 alternating dumbbell reverse lunges w/DBs at shoulders
+
2-3 rounds NFT:
12-15 light banded front raises
16 russian twists
Tuesday February 18-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 12 light banded pass throughs + 20m penguin walk + 20m jog]
+
Every :60 for 12:00
1 power snatch, start light and build so final rep is moderate
+
4 sets for total burpee reps:
2:00 to complete
250m row for ladies/300m row for men
Max burpees in the remaining time
2:00 rest
+
3-4 rounds:
:30 flutter kick
:30 rest
:30 windshield wipers
:30 rest
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 12 light banded pass throughs + 20m penguin walk + 20m jog]
+
Every :60 for 12:00
1st: 10 alternating DB snatches
2nd: :30 plate hops
3rd: :15/side plank
+
4 sets for total burpee reps:
2:00 to complete
250m row for ladies/300m row for men
Max burpees in the remaining time
2:00 rest
+
3-4 rounds:
:30 flutter kick
:30 rest
:30 windshield wipers
:30 rest
Wednesday February 19-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 air squats w/alternating reach overhead + :30 hollow hold + 12 light banded pull aparts]
+
Every 3:00 for 5 sets:
3 back squats, 20x1 tempo
20m/side 1-arm farmers carry, heavy
+
For time (15:00 cap)75 double unders or 150 singles
Then:
21-15-9
Hang squat cleans, 65/95
Row calories
Then:
75 double unders or 150 singles
+
NFT:
Accumulate 10-15 hollow to superman
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 air squats w/alternating reach overhead + :30 hollow hold + 12 light banded pull aparts]
+
Every 3:00 for 5 sets:
12 wall ball bear hug squats or sandbag squats, focus on depth
20m/side 1-arm farmers carry, heavy
+
For time (15:00 cap)75 double unders or 150 singles
Then:
21-15-9
DB hang squat cleans, 65/95
Row calories
Then:
75 double unders or 150 singles
+
NFT:
Accumulate 10-15 hollow to superman
Thursday February 20-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank + :30 hand-release push ups + 20m bear crawl]
+
Every :90 for 15:00
1st: 3 halting snatch-grip deadlifts w/:01 pause just below knees on the way up and on the way down
2nd: 8-10 alternating DB Z-press
+
5 rounds for time (15:00 cap)
10 pull ups
10 ground to overhead, 65/95, this should be light
10 box jumps
+
2-3 rounds NFT:
10 DB bird dogs
:45 lemon squeezers
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank + :30 hand-release push ups + 20m bear crawl]
+
Every :90 for 15:00
1st: 6-8 dumbbell romanian deadlifts, 30x1 tempo
2nd: 8-10 alternating DB Z-press
+
5 rounds for time (15:00 cap)
10 ring rows
5/side 1-arm DB hang clean and jerk
10 box jumps
+
2-3 rounds NFT:
10 DB bird dogs
:45 lemon squeezers
Friday February 21-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [10 light goblet squats + 10 PVC pass throughs + 10m crab walk + 10m duck walk]
+
Every :60 for 15:00
1st: 1 squat clean, moderate
2nd: :30 kipping practice
3rd: :30 handstand hold
+
For time, can partition reps any way (16:00 cap)
60 wall balls
60 calories
60 alternating DB snatches
+
2-3 rounds NFT:
8/side banded internal rotations
:30 knee tuck hang
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds [10 light goblet squats + 10 PVC pass throughs + 10m crab walk + 10m duck walk]
+
Every :60 for 15:00
1st: 5 DB squat cleans
2nd: :30 top of ring row hold or chin over bar hold
3rd: :30 handstand hold
+
For time, can partition reps any way (16:00 cap)
60 wall balls
60 calories
60 alternating DB snatches
+
2-3 rounds NFT:
8/side banded internal rotations
:30 knee tuck hang