CrossFit
Warm up: 2 rounds – 10 side kicks/side, 10 m spider man stretch, 10 pass banded
pass throughs; Mobility
+
Every :90 for 12:00:
1st: 1 squat clean + 2 hang squat cleans + 1 STO
2nd: :30 hanging knee raise
+
12 minute AMRAP:
100 meter run
12 toes to bar
50 double unders or 100 single unders
12 toes to bar
+
2-3 rounds not for time:
15 banded curls
10 weighted hip extensions
CrossFit
Warm up: 2 rounds - 10 push ups, :15 side plank/side, 10 air squats; Mobility
+
15 minutes:
1st: 30 1-arm dumbbell overhead walking lunges, switch arms as needed
2
nd
: 5-6 banded pendlay rows
3
rd
: :30 hollow hold, weighted if possible
+
15 minute EMOM:
1
st
: :30 burpees w/2-hand touch to 6" target
2
nd
: 6-7/side 1-arm dumbbell push press
3
rd
: 40m tough farmers carry
+
2 rounds @80%:
500 m row
400 m sk
or .5 mile bike
CrossFit
Warm up: 2 rounds - 10 m Samson stretch, 20 shoulder taps, 20 m high knees;
Mobility
+
Every :90 for 12:00
1st: 4 back squats, 20x1 tempo
2nd: 1-2 rope climbs or :30 chin over bar hold
+
3 rounds for time:
10 power cleans, 65/95
200m run
10 shoulder to overhead, 65/95
200m row
+
2-3 sets not for time:
16 Russian twists w/wall ball
10 shoulder taps
CrossFit
Warm up: 2 rounds – 20 banded pull aparts, 20 reverse lunges, 10 m inch worms;
Mobility
+
For 12:00:
1st: 4 clean-grip deadlifts, 30x1 tempo
2nd: :30 handstand hold
3rd: :30 weighted plank
+
3 rounds for total reps:
:60 double unders
:60 power snatches, 55/75
:60 front squats, 55/75
:60 rest
+
2-3 sets not for time:
:30 leg raises
14-16 alternating bicep curls
CrossFit
Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep
extensions; Mobility
+
Every 2:00 for 10:00
1 power snatch + 2 overhead squats
5-6 strict pull ups
+
For time:
1-2-3-4-5-6-7-8-9-10
Thrusters, 65-95
Burpees over the bar
+
2-3 sets not for time:
:30 plank march
10-15 light banded pull downs
Monday 9/24 Bootcamp
Warm up: 2 rounds – 10 side kicks/side, 10 m spider man stretch, 10 pass banded
pass throughs; Mobility
+
For 12:00:
10 dumbbell thrusters
20 hanging leg raises
30 calorie row, bike, or ski
+
12 minute AMRAP:
100 meter sprint
75 jump rope
50 weighted sit ups
+
3 rounds not for time:
10 ring rows
10 hip extensions
10 plank rotations/side
Tuesday 9/25 Bootcamp:
Warm up: 2 rounds - 10 push ups, :15 side plank/side, 10 air squats; Mobility
+
15 minute EMOM:
1
st
::30 overhead walking lunges (w/dumbbells or kettlebells)
2
nd
: :30 bent over rows
3
rd
: :20- :30 squat hold
+
15 minute EMOM:
1
st
: 10 burpees or frog jumps
2
nd
: 15 push press with dumbbells or kettlebells
3
rd
: 20 plank pull throughs
+
2 rounds:
500 m row
400 m ski
Wednesday 9/26 Bootcamp:
Warm up: 2 rounds - 10 m Samson stretch, 20 shoulder taps, 20 m high knees;
Mobility
+
For 12:00
20 knees to elbows
400 meter run
20 push ups
400 meter run
+
3 rounds for time:
20 dumbbell clean and jerks
20 calorie bike
+
Not for time:
30 Russian twists with wall ball
100 m walk with wall ball
20 Russian twists
100 m walk
10 Russian twists
100 m walk
Thursday 9/27 Bootcamp
Warm up: 2 rounds – 20 banded pull aparts, 20 reverse lunges, 10 m inch worms;
Mobility
+
For 12:00:
10 kb deadlift
10 burpees
10 goblet squats
+
3 rounds for time:
:60 jump rope
:60 dumbbell snatches
:60 air squats
:60 rest
+
Not for time:
50 reverse crunches
50 alternating dumbbell bicep curls, heavier than last week
Friday 9/28 Bootcamp:
Warm up: 2 rounds - :30 plank march, 15 banded good mornings, 15 banded tricep
extensions; Mobility
+
For 10:00 (continue counting up by 10’s):
20 weighted step ups (15/leg)
10 elevator planks
30 weighted step ups
10 elevator planks
40 weighted steps ups....
+
For time:
1-2-3-4-5-6-7-8-9-10
Dumbbell squats
Burpees
+
3 rounds not for time:
40 meter sandbag carry
