Flex and S&C

Monday, October 29 – Bootcamp

Warm up: 5 inchworm with push up, 5 burpees, 20 m lunges

+

For 12 minutes:

200 m row

12 sit ups

300 m row

12 sit ups

400 m row

12 sit ups

Continue counting row meters up by 100

+

14 minute AMRAP:

200 m run

21 kb sumo deadlift high pull

15 kb goblet lunges

9 push ups

+

3-4 rounds:

:20 hollow hold

:20 superman hold

:20 rest

Tuesday, October 30 – Bootcamp

Warm up: 5 push ups, 10 calorie row/bike/ski, 15 squats

+

12 minute EMOM:

1: :30 squat to wall ball

2: 40 m overhead wall ball carry

+

Annie:

50-40-30-20-10

Double Unders (100-80-60-40-20 singles)

Sit ups

+

Accumlate :60 side plank/side

Accumulate 2 minutes of shoulder taps

Wednesday Oct 31 – Bootcamp

Warm up: 250 m row, 20 m bear crawl, 20 m crab walk

+

10:00 EMOM:

1 st : 15 Ground to overhead with plate

2 nd : 9 Burpees to plate

+

2 rounds for time:

1000 m row

30 box jumps or step ups

15 pull ups or ring rows

+

Accumulate 50 knees elbow

Accumulate 50/side quadruped hip extensions

Thursday Nov 1 – Bootcamp

Warm up: 20 m high knees, 20 band pull aparts, 10 shoulder blade retractions

hanging from bar

+

12 minute EMOM:

1: 8 dumbbell thrusters

2: 8 bent over rows or chest supported rows

+

27-21-15-9

Glute bridge, dumbbell press

Calorie row

+

2-3 rounds:

30 plank marches

20 spider planks

10 toe touches

Monday, October 29 - Crossfit

Warm up: 5 inchworm with push up, 5 burpees, 20 m lunges

+

12 minutes build to a heavy complex

1 deadlift + 1 clean + 1 jerk

+

14 minute AMRAP:

200 m run

21 kb swings

15 kb goblet lunges

9 push ups

+

3-4 rounds:

:30 L hang or L sit

10 toe to bar

Tuesday, October 30 – Crossfit

Warm up: 5 push ups, 10 calorie row/bike/ski, 15 squats

+

12 minute EMOM:

1: 3 Heavy back squat

2: 40 m heavy farmer carry

+

Annie:

50-40-30-20-10

Double Unders

Sit ups

+

Accumulate 2 minutes hand stand hold

Wednesday Oct 31 – Crossfit

Warm up: 250 m row, 20 m bear crawl, 20 m crab walk

+

10 minutes to build to heavy deadlift

+

2 rounds for time:

1000 m row

30 box jumps

15 pull ups

+

20 v up passes with med ball

(do v up but pass ball from feet to hands and from hands back to feet)

(feet to hands back to feet is one)

Thursday Nov 1 – Crossfit

Warm up: 20 m high knees, 20 band pull aparts, 10 shoulder blade retractions

hanging from bar

+

12 minute EMOM:

1: 5 thrusters #95 #65

2: 5 burpees

+

27-21-15-9

bench press

calorie row

+

60 windshield wipers with barbell

Friday Nov 2 – Crossfit and Bootcamp

Warm up: 20 double unders or 40 singles, 10 squats, 5 inchworms with push up

+

15 minute EMOM:

1: :30 kb swings

2: :30 bike/row/ ski

3: :30 box jumps or step ups

+

20 minute EMOM:

1: :30 burpees

2: :30 kb deadlifts

3: :30 pull ups or ring rows

4: :30 air squats

5: rest

FLEX/S&C 10/22

Monday Oct 22 – Bootcamp

Warm up: 10 T spine stretch, 10 PVC pass through, 20 m lunges x2

+

For 10 minutes:

200 m run

5 push press

200 m run

10 push press

200 m run

15 push press count up by 5 each round)

+

For time:

50 air squats (get low get low get low)

50 weighted step ups (25 per side)

50 weighted sit ups

+

3 rounds not for time:

20 spider plank

30 mountain climbers

40 banded glute bridges

Tuesday Oct 23 – Bootcamp

Warm up: 200 m row, 10 squats, 5 burpees x3

+

12 minute EMOM:

1: 10 sumo deadlift high pull with KB (heavier than last week)

2: :30 hand release push ups

+

21-15-9

Calorie bike or ski

Pull ups or ring rows

Dumbbell squat cleans

+

2-3 rounds:

:60 plate hops

:40 plank

:30 hollow hold

Wednesday Oct. 24 – Bootcamp

Warm up: 20 m lunges with PVC overhead, 20 m high knees, 200 m run or row x2

+

10 minute AMRAP:

80 jump rope

20 push ups

10 overhead squats with band, PVC pipe, or dumbbells (only use DBs if you have

mastered a full squat with PVC pipe or band)

+

10 min EMOM:

1: 14 alternating dumbbell snatches

2: :30 bike/row/ski

+

10 min AMRAP:

20 sit ups

15 box jumps or step ups

10 dumbbell clean and press

5 burpees

Thursday Oct 25 – Bootcamp

Warm up: :60 bike/row/ski high effort, 10 jumping squats, 15 TRX row x2

+

12 minute EMOM:

1: 10 side planks with hip abduction (5/side)

2: 15 plank ups

3: 20 Russian twists

+

16 minute EMOM for reps:

1: :30 bike, row, or ski calories

2: :30 burpees

3: :30 reverse lunges (weight optional)

4: Rest

+

Not for time:

Accumulate a total of 100 leg raises

Monday Oct 22 – Crossfit

Warm up: 10 T spine stretch, 10 PVC pass through, 20 m lunges x2

+

10 minutes to build to heavy set of:

1 strict press + 2 push press

+

Karen:

150 wall balls for time

-Rest 3 minutes-

3 minute max calorie row

+

3-4 rounds not for time:

20 TRX knee to elbow

10 TRX pike

Tuesday Oct 23 – Crossfit

Warm up: 200 m row, 10 squats, 5 burpees x3

+

12 minute EMOM:

1: 10 sumo deadlift high pull w/ barbell

2: :30 max effort ski

+

21-15-9

Calorie bike

Pull ups

Power clean #95/#65

+

Accumulate 1 minute plank with hands on ball

and 1 minute plank with feet on ball

Wednesday Oct. 24 – Crossfit

Warm up: 20 m lunges with PVC overhead, 20 m high knees, 200 m run or row x2

+

10 minute AMRAP:

40 double unders

20 push ups

10 overhead squats #45/#35

+

10 min EMOM:

1: 7 power snatches

2: :30 bike/row/ski

+

10 min AMRAP:

20 sit ups

15 box jumps

10 clean and jerk #95/#65

5 burpees

Thursday Oct 25 – Crossfit

Warm up: :60 bike/row/ski high effort, 10 jumping squats, 15 TRX row x2

+

12 minute EMOM:

1 squat clean + 1 touch and go clean + 1 push or split jerk

+

16 minute EMOM for reps:

1: :30 bike calories

2: :30 burpees

3: :30 KB swings

4: Rest

+

2-3 rounds not for time

5 dragon flags

15 GHD sit ups

Friday Oct 26 – Crossfit and Bootcamp

Warm up: 20 m bear crawl, 20 m crab walk or :40 hold in crab walk stance, 15

squats to a medicine ball

+

Deadlift technique demo

+

10-20-10

Deadlift (use Kb or light weight if new to this movement)

Box jumps or step ups

Push up

+

3 rounds

10 v ups

:30 hollow hold

Flex and S&C 10/15

Monday Oct. 15 – Bootcamp

Warm up: 20 m Frankenstein, 20 m butt kicks, 20 m high knees, run 200m x2

+

Every 1:30 for 12 mins:

First: :60 weighted sit ups, :30 rest

Second: :60 overhead lunges with plate overhead , :30 rest

+

15 minute AMRAP:

5 pull ups or ring rows

10 push ups

15 air squats

1 calorie for every round completed (round 1= 1 calorie bike, ski, row, round 10= 10 calories bike, ski, row)

+

3 rounds, not for time:

15 hip abduction, laying on side (per side)

12 single leg glute bridges/side

9 plank ups

Tuesday Oct. 16 – Bootcamp

Warm up: 10 pvc pass through, 10 kang squat, :30 banded tricep stretch

+

12 minute EMOM:

5 dumbbell cleans, 5 dumbbell squat cleans

+

10-1

Thrusters

Burpees

Calories on bike, ski, row

+

3 rounds, not for time:

:30 plank, :30 mountain climbers (no rest)

:30 rest

Wednesday Oct 17 – Crossfit

Warm up: row/run 200 m, 50 jumping jacks, 20 band pull aparts

+

10 minute EMOM:

1: :40 max effort bike

2: :40 dumbbell snatches

+

16 minute AMRAP:

20 OH plate lunges

10 plate to overhead

5 push ups

200 m run

+

Not for time:

10 sit ups

:20 hollow hold

x5 (no rest between hollow hold and sit up)

Thursday Oct 18 – Bootcamp

Warm up: 5 pull up or ring row, 10 push up, 15 squats x4

For 16:00:

:60 row, max effort

:60 alternating bicep curls

:60 ski, max effort

:60 rest

+

15 minute EMOM (count reps):

1: :40 burpees

2: :40 ring rows  

3: :40 sumo deadlift high pull with kb  

+

Not for time:

Accumulate 2 minutes of leg lift with flutter kick

Monday Oct. 15 – Crossfit

Warm up: 20 m Frankenstein, 20 m butt kicks, 20 m high knees, run 200m x2

+

Every 1:30 for 12 mins:

4 back squats &

4 box jumps

+

15 minute AMRAP:

5 pull ups

10 push ups

15 air squats

1 calorie for every round completed (round 1= 1 calorie bike, ski, row, round 10= 10 calories bike, ski, row)

+

Not for time:

accumulate 2 minute plank on swiss ball

Tuesday Oct. 16 - Crossfit

Warm up: 10 pvc pass through, 10 kang squat, :30 banded tricep stretch

+

12 minute EMOM:

1 power clean & 2 thrusters

+

10-1

Thrusters

Burpees

Calories on bike, ski, row

+

Not for time

:30 L hang

:30 plank

x3

Wednesday Oct 17 – Crossfit

Warm up: row/run 200 m, 50 jumping jacks, 20 band pull aparts

+

10 minute EMOM:

1: 5 front squats

2: 5 OH press

+

16 minute AMRAP:

20 OH plate lunges

10 plate to overhead

5 push ups

200 m run

+

Not for time:

10 sit ups

:20 hollow hold

x5 (no rest between hollow hold and sit up)

Thursday Oct 18 – Crossfit

Warm up: 5 pull up or ring row, 10 push up, 15 squats x4

15 minute EMOM:

1: 5 deadlift

3: 7 burpees

+

15 minute EMOM (count reps):

1: :40 kb swings

2: :40 pull ups

3: :40 sumo deadlift high pull with kb

+

Not for time:

Accumulate 2 minutes of leg lift with flutter kick

Friday Oct 19 – Crossfit and Bootcamp

Warm up: Pvc pass thru 10, banded tricep stretch :30, pvc around the world 10

X 2

+

Hang power clean demo with pvc

+

Workout:

7 cleans

200 m run

7 press

200 m run

7 burpees

x4

+

Not for time:

20 hollow rocks, 15 toe touches, 10 reverse crunches x3-4

FLEX and S&C 10/8

Monday Oct. 8 – Bootcamp

Warm up: T spine stretch 10, Banded Overhead squat 15, 200 m run x2

+

8 minute EMOM:

1 st : 14 alternating dumbbell snatches

2 nd : 12 OH walking lunges with dumbbells

+

2 rounds (20 minute time cap):

30 Overhead squats with pvc pipe or band

30 pull ups or ring rows

30 cal row

+

3 rounds, not for time:

10 knees to elbow

12 plank ups

14 shoulder taps

Tuesday Oct 9 – Bootcamp

Warm up: 20 m bear crawl, 20 m crabwalk, :30 wall sit x2

+

For 12 mins:

:60 dumbell cleans

:60 squats with dumbbells

:60 push press with dumbbells

:60 rest

+

16 min AMRAP:

200 m run or row

10 box jumps or step ups

10 pull ups or ring rows

10 wall balls

10 Romanian deadlifts with dumbbells

+

3 rounds, not for time:

:60 plank

:60 weighted sit ups

Wednesday Oct. 10 – Bootcamp

Warm up: Hand release push up 10 (5 seconds to ground), 10 jump squats, 10

calorie row/bike/ski (as fast as possible) x2

+

12 minute EMOM:

1: 12 OH press sitting on the floor

2: :30 jump rope

3: :30 max effort row, bike, or ski

+

15 minute EMOM:

1: 9 dumbbell clean and jerk

2: 12 weighted step ups (6 per leg)

3: 15 goblet squats

+

Not for time:

Accumulate a total of 100 mountain climbers

Thursday Oct. 11 – Crossfit

Warm up: 5 pull ups, 10 push up, 15 air squats x3

+

12 minute EMOM:

1: 3 deadlifts (add weight each round till heavy)

2: 5 strict overhead press (add weight each round till heavy)

+

6 rounds for time (20 min timecap)

30 plate to overhead

20 air squats

10 push ups

+

3 rounds not for time

:30 plank

:15 side plank each side

:30 glute bridge hold

Friday Oct. 12 – Bootcamp

Warm up: 10 elevator planks, 20 m lunges, Banded tricep stretch (just like the

banded tricep press but let the band pull arm back and keep arm near head don’t let

flare out) x2

+

For 10 minutes:

10 burpees

15 calorie row

20 weighted sit ups

+

4 rounds for time:

8 dumbbell cleans

8 dumbbell squats

400 m run

+

Not for time:

30 reverse crunches

40 toe touches

50 glute bridges

Monday Oct. 8 – Crossfit

Warm up: T spine stretch 10, Banded Overhead squat 15, 200 m run x2

+

8 minute EMOM (complete complex every minute):

1 power snatch

1 Overhead Squat

2 burpees

+

2 rounds (20 minute time cap)

30 Overhead squats

30 pull ups

30 cal row

+

3 rounds

:30 hollow hold with med ball between feet

15 toe touches

Tuesday Oct 9 – Crossfit

Warm up: 20 m bear crawl, 20 m crabwalk, :30 wall sit x2

+

Every 1:30 for 12 mins:

1 power clean

2 front squats

1 split jerk or push jerk

6 push ups

+

16 min AMRAP:

200 m run

10 box jumps

10 pull ups

10 wall balls

10 kb swings

+

Accumulate 2 minutes of a plank feet on swiss ball

Wednesday Oct. 10 – Crossfit

Warm up: Hand release push up 10 (5 seconds to ground), 10 jump squats, 10

calorie row/bike/ski (as fast as possible) x2

+

12 minute EMOM:

1: 12 OH press sitting on the floor

2: :30 double unders

3: :30 shuttle run

+

15 minute EMOM:

1: 5 clean and jerk

2: 10 box jumps

3: 15 kb swings

+

3 rounds not for time

40m plate pinch carry

:30 L sit

Thursday Oct. 11 – Bootcamp

Warm up: 5 pull ups, 10 push up, 15 air squats x3

+

12 minute EMOM:

1: 10 kettlebell deadlifts

2: 10 push press with kettlebells

3: 20 plank pull throughs

+

6 rounds for time (20 min timecap):

30 plate to overhead

20 air squats

10 push ups

+

3 rounds not for time

:30 plank

:15 side plank each side

:30 glute bridge hold

Friday Oct. 12 – Crossfit

Warm up: 10 elevator planks, 20 m lunges, Banded tricep stretch (just like the

banded tricep press but let the band pull arm back and keep arm near head don’t let

flare out) x2

+

10 minutes to build to heavy clean

+

4 rounds for time:

8 power cleans

8 front squat

400 m run

+

200 m plate pinch carry

FLEX and S&C 10/1

Monday Oct 1 – Bootcamp

Warm up: 200 m run, 20 m duck walk, 10 T Spine stretch x2

+

10 minute EMOM:

1: :45 bike or ski

2: 12-15 weighted sit ups

+

12 min AMRAP:

10 box jumps or weighted step ups

10 burpees

200 m run or row

+

3 rounds not for time

:30 hollow hold

15 v ups

10 toe touches

Tuesday Oct 2 – Bootcamp

Warm up: 5 inchworms with push up, :30 ring row hold, 10 squats with :03 second

pause at the bottom x2

+

For 10:00:

15 calorie row, bike, or ski

12 single leg deadlift

9 push ups

+

5 rounds for time

15 deadlifts with kettlebell dumbbells

10 dumbbell cleans

5 dumbbell push press

200 m run

+

2 rounds, not for time:

100 meter overhead plate carry

50 mountain climbers

Wednesday Oct 3 - Bootcamp

Warm up: 20 m Frankenstein, high knees, butt kicks, 5 push ups

+

For 8:00:

30 air squats

20 plank rotations (10/side)

10 bent over rows

+

4 rounds for time

20 dumbbell thrusters

250 m row

30 OH plate lunges

+

2 rounds not for time

40 shoulder taps

30 plank jacks

20 reverse crunches

Thursday Oct 4 – Bootcamp

Warm up: 20 m crab walk, :30 plank, 15 squat jumps

+

12 min EMOM:

1 st : :30 jumping squats

2 nd : 100 meter sprint

3 rd : :30 ground to overhead with plate

+

Emom :45 on :15 rest

1: Box jumps or step ups

2: Push ups

3: Double unders or jump rope

4: goblet squats

+

2 rounds not for time

20 knees to elbow

:30 plank

:30 hollow hold

Friday Oct 5 – Crossfit and Bootcamp

Warm up: :30 1 leg balance each leg, 20 band pull aparts, 10 banded overhead

squats

+

Partner AMRAP: 15 minutes (each person completes the movement then move to

the next)

40 m farmer carry

30 plate hops

20 pull ups

10 burpees

+

20 min AMRAP with partner (one person working at a time)

50 air squats

50 pull up

50 kb swings

+

Not for time:

accumulate 2 mins of plank on swiss ball

Monday Oct 1

Warm up: 200 m run, 20 m duck walk, 10 T Spine stretch x2

+

10 minute emom

1: 7 OH press

2: :30 superman hold

+

12 min amrap

10 box jumps

10 burpees

200 m run

+

3 rounds not for time

:30 hollow hold

15 v ups

10 toe touches

Tuesday Oct 2

Warm up: 5 inchworms with push up, :30 ring row hold, 10 squats with :03 second pause at the bottom  x2

+

10 Minutes to build to a heavy deadlift

+

5 rounds for time

15 deadlift 95/65

10 cleans

5 push press

200 m run

+

2 rounds not for time

15 ghd hip extensions

15 ghd sit ups

Wednesday oct 3

Warm up: 20 m Frankenstien, high knees, butt kicks, 5 push ups

+

Every 2 minutes

8 back squats

8 strict pull ups

+

4 rounds for time

20 thrusters 95/65

250 m row

30 oh plate lunges

+

3 rounds not for time

:30 glute bridge on swiss ball

10 plank ups

Thursday oct 4

Warm up: 20 m crab walk, :30 plank, 15 squat jumps

+

12 min emom (complete complex every minute)

1 Deadlift

1 power clean

1 front squat

1 jerk

+

Emom :45 on :15 rest

1: box jumps

2: push ups

3: double unders or jump rope

4: kb swings

+

2 rounds not for time

20 ttb

:30 plank

:30 hollow hold