Monday, March 4 - Bootcamp
Warm up: Row, bike, or ski :60 easy pace, then 2 rounds: 20 shoulder taps, 15 good mornings, 10 pass throughs, 5 push ups,
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Every minute for 12:00:
1: :30 3 point row, right
2: :30 3 point row, left
3: 10-12 Arnold Press
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On a 12:00 clock:
0:00 - 4:00
25 toes to bar or knees to elbows
50 double unders or 100 singles
Max squat cleans in remaining time 65/95
4:00-8:00
25 toes to bar or knees to elbow
50 double unders or 100 singles
Max squat cleans in remaining time 85/115
8:00-12:00
25 toes to bar or knees to elbow
50 double unders or 100 singles
Max squat cleans 95/135
Cut toes to bar reps if needed to ensure you get some cleans in. Adjust weight as needed to ensure you increase weight in each segment.
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3 rounds:
:20 plank directly into :20 plank ups
:30 rest
Monday, March 4 - CrossFit
Warm up: Row, bike, or ski :60 easy pace, then 2 rounds: 20 shoulder taps, 15 good mornings, 10 pass throughs, 5 push ups,
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Every minute for 12:00:
1: :30 3 point row, right
2: :30 3 point row, left
3: 10-12 light push press
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On a 12:00 clock:
0:00 - 4:00
25 toes to bar or knees to elbows
50 double unders or 100 singles
Max squat cleans in remaining time 65/95
4:00-8:00
25 toes to bar or knees to elbow
50 double unders or 100 singles
Max squat cleans in remaining time 85/115
8:00-12:00
25 toes to bar or knees to elbow
50 double unders or 100 singles
Max squat cleans 95/135
Cut toes to bar reps if needed to ensure you get some cleans in. Adjust weight as needed to ensure you increase weight in each segment.
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3 rounds:
:20 plank directly into :20 plank ups
:30 rest
Tuesday, March 5 - Bootcamp
Warm up: 2 rounds - 10 m Samson stretch, 10 m inch worms, 20 m bear crawl, :40 jacks
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For 10:00, moving continuously at moderate pace:
10 weighted split stance lunges, right
10 weighted split stance lunges, left
500 m row
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4 rounds for time:
15 goblet squats
12 weighted step ups
9 burpees
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2-3 rounds not for time:
10 glute bridge dumbbell press
15 bicep curls
20 Russian twists
Tuesday, March 5 - CrossFit
Warm up: 2 rounds - 10 m Samson stretch, 10 m inch worms, 20 m bear crawl, :40 jacks
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Every :60 for 10:00
1st: 6 alternating reverse lunges, bar on back
2nd: :30 farmers hold ( heavy KB in each hand, just stand there)
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4 rounds for time:
15 power cleans, 65/95
12 box jump overs
9 burpees
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2-3 rounds not for time:
16 alternating bicep curls
15 banded tricep pull downs
Wednesday, March 6 - Bootcamp
Warm up: Row, bike or ski for :60 easy pace; 2 rounds- 15 banded tricep extensions/arm, 15 banded forward raises, 15 pull aparts, 10 T spine stretch
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Every :90 for 15:00:
1st: :30 dumbbell snatches, 10 hand release push ups
2nd: :30 dB overhead triceps extensions
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For time:
30 alternating 1 arm clean and jerk
30 sit ups
30 calorie row, bike, or ski
20 alternating 1 arm clean and jerk
20 sit ups
20 calories
10 alternating 1 arm clean and jerk
10 sit ups
10 calories
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Not for time:
Accumulate 2:00 hollow hold (weighted if possible)
Wednesday, March 6 - CrossFit
Warm up: Row, bike or ski for :60 easy pace; 2 rounds- 15 banded tricep extensions/arm, 15 banded forward raises, 15 pull aparts, 10 T spine stretch
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Every :90 for 15:00:
1st: 1 snatch pull + 1 power snatch + 1 hang power snatch
2nd: :30 chin over the bar hold or :30 strict pull ups
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For time:
30 alternating 1 arm DB clean and jerk
30 sit ups
30 calorie row, bike, or ski
20 alternating 1 arm clean and jerk
20 sit ups
20 calories
10 alternating 1 arm clean and jerk
10 sit ups
10 calories
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Not for time:
Accumulate 2:00 hollow hold (weighted if possible)
Thursday, March 7 - Bootcamp
Warm up: 2 rounds - 10 RDLs, 5 1 arm ring rows/side, 10 air squats, 100 m shuttle run
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Every 2:00 for 12:00:
:30 kB deadlift, directly into :30 renegade row
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3 rounds for time:
21 dumbbell deadlifts
15 wall balls
9 pull ups or ring rows
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Not for time:
30 lemon squeezers
30 reverse crunches
Thursday, March 7 - CrossFit
Warm up: 2 rounds - 10 RDLs, 5 1 arm ring rows/side, 10 air squats, 100 m shuttle run
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Every 2:00 for 12:00:
10 touch and go deadlifts, plank w/hands on bar for remainder of the minute
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3 rounds for time:
21 heavy kettlebell swings
15 wall balls
9 pull ups, use band if needed
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Not for time:
30 lemon squeezers
30 reverse crunches
Friday, March 8 - Bootcamp
Warm up: :60 row, bike, or ski at easy pace. Then, 2 rounds- 10 m crab walk, 5 hand release push ups, 10 m duck walk, 10 pass throughs
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Every :60 for 9:00:
1st: 10 push press
2nd: :30 flutter kicks
3rd: 2-3 wall walks or 8 hand release push ups
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For time:
10 thrusters
10 burpees
9 thrusters
9 burpees
8.., 7…, 6…, 5…, 4…, 3…, 2…, 1
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2-3 rounds not for time:
10 hamstring curls on exercise ball
20 plank marches
Friday, March 8 - CrossFit
Warm up: :60 row, bike, or ski at easy pace. Then, 2 rounds- 10 m crab walk, 5 hand release push ups, 10 m duck walk, 10 pass throughs
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Every :60 for 9:00:
1st: 1 squat clean and split jerk
2nd: :30 flutter kicks
3rd: 2-3 wall walks or 6-8 handstand push ups
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For time:
10 thrusters
10 burpees
9 thrusters
9 burpees
8.., 7…, 6…, 5…, 4…, 3…, 2…, 1
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2-3 rounds not for time:
10-15 weighted hip extensions
20 plank marches
