Monday, March 2nd - CrossFit
Warm up: :60 row bike ski or run + 2 rounds - 7 OHS with pvc, 10 m duck walk, 10 m crab walk, :30 shoulder taps
+
Every :90 for 8 rounds:
1 power snatch + 1 OHS
OR
1 squat snatch - build to tough single or work on form
+
For time:
30 wall balls
15 power snatch (65/95)
30 wall balls
15 power cleans
30 wall balls
+
2-3 rounds not for time:
:30 plank with forearms on wall ball
20 Sit ups with wall ball
Monday, March 2nd - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 7 OHS with pvc, 10 m duck walk, 10 m crab walk, :30 shoulder taps
+
Every :90 for 8 rounds:
10 alt dB snatch
10 alt lunges
:15 hollow hold
+
For time:
30 wall balls
30 alt dB snatch
30 wall balls
30 dB power cleans
30 wall balls
+
2-3 rounds not for time:
:30 plank with forearms on wall ball
20 Sit ups with wall ball
Tuesday, March 3rd - CrossFit
Warm up: :60 row run bike or ski + 2 rounds - 10 plank ups, 20 m bear crawl, :30 pec stretch, 15 good mornings
+
Every 2:30 for 5 rounds:
5 strict pull ups or 3 muscle ups + 8-10 HSPU, inverted push ups, or 12-15 HRPU
+
4 rounds for time:
15 calorie row, bike, or ski
12 deadlift (no heavier than 225/155)
9 bar-facing burpees
+
2-3 rounds not for time:
20 banded pull aparts
20 banded tricep pulls
Tuesday, March 3rd - Bootcamp
Warm up: :60 row run bike or ski + 2 rounds - 10 plank ups, 20 m bear crawl, :30 pec stretch, 15 good mornings
+
Every 2:30 for 5 rounds:
40 m farmer carry
5 strict pull ups or 10 ring rows
10 hrpu
:15 L hang
+
4 rounds for time:
15 calorie row, bike, or ski
12 kb deadlift heavy
9 bar-facing burpees
+
2-3 rounds not for time:
20 banded pull aparts
20 banded tricep pulls
Wednesday, March 4th - CrossFit
Warm up: :60 row bike ski or run + 2 rounds - :30 wrist stretch, 5 squats with reach, 20 m high knees, 20 m quad stretch
+
For 12:00, steady pace:
5 front squats at 65% 1RM
:30 hollow hold, weighted if possible
+
For time:
21-18-15-12-9-6-3
Hang power cleans (no heavier than 95/135)
*25 double unders after each round
+
Not for time:
Accumulate 75 glute bridges with barbell
Wednesday, March 4th - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - :30 wrist stretch, 5 squats with reach, 20 m high knees, 20 m quad stretch
+
12 min emom
1: 5 dB squats 3x11 pace
2: :30 hollow hold
+
For time:
21-18-15-12-9-6-3
DB hang Hang power cleans heavy
*50 jump rope after each round
+
Not for time:
Accumulate 75 glute bridges with barbell
Thursday, March 5th - Crossfit
Warm up: :60 row bike ski or run + 2 rounds - :30 pigeon stretch, :30 mountain climbers, 5 inch worms with push up, 8 split stance squats/side
+
Every :90 for 4 rounds:
1st: 12 dumbbell walking lunges (50/35)
2nd: 14/10 calorie bike sprint
+
16:00 AMRAP:
14 alternating dumbbell snatches (35/50)
12 box jumps
8 toes to bar
+
Not for time:
Accumulate 50-60 GHD hip extensions, reverse hypers, or quadruped hip extensions/side
Thursday, March 5th - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - :30 pigeon stretch, :30 mountain climbers, 5 inch worms with push up, 8 split stance squats/side
+
Every :90 for 4 rounds:
1st: 12 dumbbell walking lunges
2nd: 14/10 calorie bike sprint
+
16:00 AMRAP:
14 alternating dumbbell snatches
12 box jumps
8 toes to bar or knee to elbow
+
Not for time:
Accumulate 50-60 GHD hip extensions, reverse hypers, or quadruped hip extensions/side
Friday, March 6th - Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 10 ring rows, 15 DB plank pull throughs, 15 banded forward raises
+
For 14:00:
Build to tough split jerk, push jerk, or bench press. Add some skill work into rest (e.g., double unders, ring dips, kipping, etc…)
+
30-20-10
KB swings
Pull ups
*200 m run after each round
+
3 rounds not for time:
:30 flutter kicks
:30 wall sit
:30 weighted plank
Friday, March 6th - Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 10 ring rows, 15 DB plank pull throughs, 15 banded forward raises
+
For 14:00:
Work on barbell technique if your trying to graduate to CrossFit. Or build yo heavy dB bench press or dB overhead press. Add some skill work into rest (e.g., double unders, ring dips, kipping, etc…)
+
30-20-10
KB swings
Pull ups
*200 m run after each round
+
3 rounds not for time:
:30 flutter kicks
:30 wall sit
:30 weighted plank