April 8 Bootcamp and CF
Monday April 8 Crossfit
2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit)
+
every :60 for 10:00
1: 7 back squats (choose weight where you have at least: 30 rest)
2: 3 strict chest to bar pull ups
+
For time (15:00 cap)
7 rounds
5 goblet squat
15 OH press with KBs
20 step ups with KBs
+
3 rounds
10 trx pike
20 trx knee to elbows
Monday April 8 Bootcamp
Warm up: 2 rounds- 20 m high knees, 20 m butt kicks, :30 wall sit
+
Every :60 for 10:00:
1: :30 jumping squats
2: 5-7 inverted barbell pull ups from rig
+
7 rounds for time (15:00 time cap):
5 goblet squats
15 OH press with kb’s
20 step ups with kb’s
+
Not for time:
Accumulate a total of 100 toe touches
Tuesday April 9 Crossfit
2 rounds of [10 scap pull ups, 5 walk outs, 5 push ups]
+
14 minute to find a heavy set
1 power clean + 2 front squat + 1 jerk
+
12 minute amrap
200 m run
20 KBS
10 push ups
+
2-3 rounds
10 ghd
20 sit up
:30 plank
Tuesday April 9 Bootcamp
Warm up: 2 rounds - 10 scap pull ups, 5 walk outs, 5 push ups
+
For 14:00, working at at a moderate pace:
21 cal bike
18 Russian twists with wall ball
15 sit ups with wall ball
12 wall balls
+
12:00 AMRAP:
200 m run
12 kbs
10 push ups
+
2-3 rounds not for time:
10 fire hydrants/side
15 quadruped hip extensions/side
:30 Superman hold
Wednesday April 10 Crossfit
2 rounds (10 ghd, 10 pvc pass throughs, 10 broad jumps)
+
15 min EMOM
1: 3 squat snatch (start light keep adding as comforatable)
2: :40 double under
3: :40 row/bike/ski
+
For Time
1000 m row
21-15-9
db snatch
burpees
+
accumulate 1 minute side plank per side
50 russian twist
Wednesday April 10 Bootcamp
Warm up: 2 rounds - 10 GHD, 10 pvc pass throughs, 10 broad jumps
+
15:00 EMOM:
1: :30 push press
2: :40 jump rope
3: 100 m run
+
For time:
1,000 m row, then
21-15-9
DB Snatch
Burpees
+
3 rounds not for time:
10 dumbbell external rotations (watch wrists, don’t let them fall back, keep hand in line with forearm)
20 banded tricep extensions / side
Thursday April 11 Crossfit
2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded good mornings]
+
12 min amrap
10 box jumps
10 oh press (just the bar)
20 m bearcrawl
1 min ski
+
2 rounds
400 m run
200 m farmer carry
15 clean and jerk (95/65)
+
accumumlate 1 min hollow hold
20 hollow rocks
Thursday April 11 Bootcamp
Warm up: 2 rounds - :30 jacks, 10 HRPU, 10 banded good mornings
+
12:00 AMRAP:
10 box jumps or step ups
10 oh press
20 m bearcrawl
:60 row, bike, or ski
+
2 rounds:
400 m run
200 m FC
15 plate ground to overhead
+
Accumulate :60 hollow hold and 20 hollow rocks
Friday April 12 Crossfit
2 rounds ( 1 min bike, 1 min ski, 1 min row )
+
12 minutes to find heavy thruster
+
8 minute
GYM CHALLENGE
how far can you row?
8 minutes to see how far you can row. Winner of the week will receive prize from mystic chungus
+
3 rounds
L sit as long as possible for yourself
Friday April 12 Bootcamp
Warm up: 2 rounds - :60 row, :60 bike, :60 ski
+
12:00 EMOM:
1: 8 dumbbell thrusters
2: :30 plank ups
+
8 minute gym challenge
How far can you row?
+
3 rounds:
10 bent over rows/side
10 hamstring curls with exercise ball
:40 shoulder taps, try to rock as little as possible
April 1 Bootcamp and CF
Monday April 1 - Crossfit
10:00 warm up
row/bike/ski @easy pace
3 rounds of [ :60 row/bike/ski, 5 pull ups or ring rows, 10 push ups, 15 air squats]
+
every :60 for 10:00
1: :30 double under practice
2: :30 bottom of front squat hold ( stay under #95)
+
For time (15:00 cap)
10 burpees over the bar
20 power clean and jerk (95/65)
30 row calories
20 power clean and jerk
10 burpees over the bar
+
10 turkish get ups at a challenging weight ( 5 per arm)
Monday April 1 Bootcamp
10:00 warm up - 3 rounds :60 row, bike, ski @ easy pace, 5 pull ups or ring rows, 5 push ups, 15 air squats
+
Every :60 for 10:00:
1: :30 jump rope
2: :30 bottom of goblet squat hold
+
For time (15:00 time cap):
10 burpees
20 dumbbell clean and press
30 row calories
20 dumbbell clean and press
10 burpees
+
10 Turkish get ups (5/arm)
Tuesday April 2 Crossfit
10:00 warm up
row/bike/ski@easy pace
2 rounds of [10 scap pull ups, 5 walk outs, 5 push ups]
+
10 minute EMOM
2 power snatch + 3 OH squat
+
14 min AMRAP
200 m run or 250 m row/ski
10 box jumps
10 push ups
20 kb swings
+
2 rounds not for time
10 strict toes to bar
:30 L hang
Tuesday April 2 Bootcamp
Warm up: Row, bike, ski @ easy pace, then 2 rounds - 10 scap pull ups, 5 walk outs, 5 push ups
+
10:00 EMOM:
1: 12 dumbbell snatches
2: 5 1-arm DB OH squat R arm + 5 L arm
+
14:00 minute AMRAP:
200 m run or 250 m row or ski
10 box jumps or weighted step ups
10 push ups
20 kB swings
+
2 rounds not for time:
12 McGill crunches, :03 pause at top
12 weighted side bends/side
Wednesday April 3 Crossfit
10:00 warm up
row/bike/ski@easy pace
2 rounds of [20 banded good mornings + 20m walking lunges + 20 m high knees + 20 m butt kicks]
+
12 Min EMOM
1: 6 front squat
2: :30 superman hold
+
4 rounds
400 m run or 500 m row/ski
8 front squats
8 burpees
+
2-3 rounds not for time:
5 v ups
10 toe touches
15 reverse crunches or lemon squeezers
20 sit up
Wednesday April 3 Bootcamp
Warm up: Row, bike or ski @ easy pace, 2 rounds 20 banded good mornings, 20 m walking lunges, 20 m high knees, 20 m butt kicks
+
12 minute EMOM:
1: 6 dumbbell squat cleans
2: :30 Superman hold
+
4 rounds for time:
400 m run or 500 m row or ski
10 dumbbell walking lunges (5 per side)
8 burpees
+
2-3 rounds
5 v ups
10 toe touches
15 reverse crunches or lemon squeezers
20 sit ups
Thursday April 4 Cossfit
10:00 warm up
row/bike/ski@easy pace
2 rounds of [ :30 jumping jacks + 10 hand-release push ups + 10 banded good mornings]
+
12 minutes to build to a heavy deadlift
+
5 rounds or 15 minute time cap
12 thrusters
6 strict pull ups
12 calories
+
accumulate 2 minute plank on bosu or swiss ball
Thursday April 4 Bootcamp
10:00 warm up - Row, bike, or ski @ easy pace, 2 rounds :30 jacks, 10 hand release push ups, 10 banded good mornings
+
12:00, moving continuously at easy pace:
15 kB deadlifts
12 knees to chest
9 glute bridge dumbbell press
+
5 rounds or 15:00 time cap:
12 dumbbell thrusters
6-8 rings rows, as far under rig as possible
12 calories
+
2-3 rounds
:30 flutter kicks
:30 mountain climbers
Friday April 5 Crossfit and Bootcamp
10:00 warm up
Row/bike/ski @easy pace
2 rounds of [ 10 goblet squats w:03 pause at bottom + 20 m bear crawl + 10m broad jumps]
+
10 minutes of skill work
+
20 minute amrap with a partner
50 pull ups
50 kb swings
50 box jumps
+
2-3 sets not for time:
:30 sorenson hold
:30 hollow hold
March 25 Bootcamp and CF
Monday 3/25 - Bootcamp
Warm up: 2 rounds- : 60 row, bike, or ski, 5 ring rows, 5 push ups, 10 air squats
+
For 10:00:
1st: :30 bike, moderate pace
2nd: :30 weighted hollow hold
+
For time with a 20 minute time cap:
33-27-21-15-9
Dumbbell Thrusters
Ring rows or barbell pull ups
+
Not for time:
Accumulate 75 shoulder taps
Monday 3/25 - CrossFit
Warm up: 2 rounds- : 60 row, bike, or ski, 5 ring rows, 5 push ups, 10 air squats
+
For 10:00:
1st: :30 bike/row/ski moderate pace
2nd: :30 weighted hollow hold
+
For time with a 20 minute time cap:
33-27-21-15-9
Thrusters, 65/95
CTB pull ups or pull ups, use band if necessary
+
Not for time:
Accumulate 75 shoulder taps in either plank position or wall walk position
Tuesday 3/26 - Bootcamp
Warm up: 2 rounds - 10 banded good mornings, 10 forward raises, 10 pull aparts, 20 m walking lunges
+
Every 2:00 for 12:00:
12 kB swings, 10 deficit reverse lunges (stand on plate with kB) - complete both movements in 2:00
+
For time:
30 wall balls
30 knees to elbow
20 wall balls
20 knees to elbow
10 wall balls
10 knees to elbow
+
2-3 rounds not for time:
:30 reverse plank
:30 weighted wall sit
Tuesday 3/26 - CrossFit
Warm up: 2 rounds - 10 banded good mornings, 10 forward raises, 10 pull aparts, 20 m walking lunges
+
Every 2:00 for 12:00:
6 touch and go deadlifts + :30 plank with hands on barbell
+
For time:
30 box jumps
30 toes to bar
20 box jumps
20 toes to bar
10 box jumps
10 toes to bar
+
2-3 rounds not for time:
:30 sorensen hold or :15/side 1-leg sorensen hold
14 alternating DB curls
Wednesday - Bootcamp
Warm up: 2 rounds - :30 jacks, 20 m high knees, 20 m butt kicks, 10 walk outs
+
Every :90 for 12:00:
1st: 7 dumbbell cleans, 5 push press
2nd: :30 burpees
+
15 minute EMOM:
1st: 100 m sprint
2nd: 8-10 kettlebell swings
3rd: 8-10 push ups
+
Not for time:
200 m Farmers Carry
Wednesday - CrossFit
Warm up: 2 rounds - :30 jacks, 20 m high knees, 20 m butt kicks, 10 walk outs
+
Every :90 for 12:00:
1st: 5-7 touch and go power cleans
2nd: :30 burpees over the bar at steady pace
+
15 minute EMOM:
1st: 100 m sprint
2nd: 15 kettlebell swings
3rd: 15 hand-release push ups or handstand push ups if proficient
+
Not for time:
200 m Farmers Carry
Thursday - Bootcamp
Warm up: 2 rounds - 20 step ups, :30 plank, 20 m bear crawl, 10 reverse Samson
+
For 10:00, moving at moderate pace continuously:
20 dumbbell snatches
15 calorie row, bike, or ski
10 kB deadlifts
+
“Cindy” - 20 minute AMRAP:
5 pull ups or ring rows
10 push ups
15 air squats
+
2-3 rounds Not for time:
15 glute bridges, weighted if possible
:20 Superman hold
Thursday - CrossFit
Warm up: 2 rounds - 20 step ups, :30 plank, 20 m bear crawl, 10 reverse Samson
+
For 10:00
1st: 10 DB see-saw bench press
2nd: 40m uneven carry (1-arm KB front rack, 1-arm KB farmers carry)
+
“Cindy” - 20 minute AMRAP:
5 pull ups or ring rows
10 push ups
15 air squats
+
2-3 rounds Not for time:
15 glute bridges, weighted if possible
:20 Superman hold
Friday - Bootcamp
Warm up: 2 rounds- 20 m broad jumps, 10 t spine stretches, 10 m crab walk, 10 m duck walk
+
For 10:00:
Work on skill of choice
+
For 20:00 with a partner, one person working at a time:
20 sit ups, 20 box jumps or step ups, 20 burpees
30 sit ups, 30 box jumps or step ups, 30 burpees
40 sit ups, 40 box jumps or step ups, 40 burpees
50 sit ups
Calorie row in remaining time
+
Not for time:
Accumulate a total of 50 Russian twists
Friday - CrossFit
Warm up: 2 rounds- 20 m broad jumps, 10 t spine stretches, 10 m crab walk, 10 m duck walk
+
For 10:00:
Work on skill of choice
+
For 20:00 with a partner, one person working at a time:
20 sit ups, 20 box jumps or step ups, 20 burpees
30 sit ups, 30 box jumps or step ups, 30 burpees
40 sit ups, 40 box jumps or step ups, 40 burpees
50 sit ups
Calorie row in remaining time
+
Not for time:
Accumulate a total of 50 Russian twists
March 18 Bootcamp and CF
Monday March 18 - Bootcamp
Warm up: 2 rounds - 5 muscle snatches with barbell or pvc pipe, 5 hand release push ups, 20 m bear crawl, :30 jacks
+
For 12:00:
1st: 10 1-arm Dumbbell OH squat, right
2nd: 10 1-arm Dumbbell OH squat, left
3rd: :30 jump rope
+
19.4 - For time with 12:00 time cap:
3 rounds:
20 DB snatches or 10 power snatches with barbell
12 burpees (bar facing if using barbell)
3:00 rest
3 rounds:
10 bar muscle ups, pull ups, or ring rows
12 burpees
+
3 rounds not for time:
20 m 1 arm Farmers Carry/side
10 side plank with hip abduction/side
Monday March 18 - CrossFit
Warm up: 2 rounds - 5 muscle snatches with barbell or pvc pipe, 5 hand release push ups, 20 m bear crawl, :30 jacks
+
Every :90 for 12:00
1st: 4-5 overhead squats, light focusing on perfect form
2nd: :30-:45 double under practice
+
19.4 - For time with 12:00 time cap:
3 rounds:
10 power snatches, 65/95
12 bar-facing burpees
3:00 rest
3 rounds:
10 bar muscle ups, pull ups, or ring rows
12 bar-facing burpees
+
3 rounds not for time:
20 m 1 arm Farmers Carry/side
10 side plank with hip abduction/side
Tuesday March 19 - Bootcamp
Warm up: 2 rounds - :60 row, 15 good mornings, 15 sit ups, 10 m Samson stretch
+
For 10:00:
1st: :30 Dumbbell Romanian deadlifts
2nd: :30 mountain climbers
+
4 rounds for time:
15 kettlebell swings
15 calorie bike or ski
15 dumbbell squat cleans
+
Not for time:
Accumulate a total of 60 plank marches
Tuesday March 19 - CrossFit
Warm up: 2 rounds - :60 row, 15 good mornings, 15 sit ups, 10 m Samson stretch
+
For 10:00:
1st: 5 clean-grip romanian deadlifts
2nd: :30 handstand hold or plank
+
4 rounds for time:
15 kettlebell swings
15 calorie bike or ski
15 dumbbell squat cleans
+
Not for time:
Accumulate a total of 60 plank marches
Wednesday March 20 - Bootcamp
Warm up: 2 rounds - 20 m walking lunges, :30 plank, 10 t-spine stretch, 10 m crab walk
+
Every :60 for 10:00:
8 DB clean and press
+
21-15-9 For time:
Push press
DB walking lunges
Weighted step overs
+
3 rounds not for time:
10 single leg glute bridges/side
12 lemon squeezers
Wednesday March 20 - CrossFit
Warm up: 2 rounds - 20 m walking lunges, :30 plank, 10 t-spine stretch, 10 m crab walk
+
Every :60 for 10:00:
2 touch and go power cleans + 1 split jerk
+
21-15-9 For time:
Shoulder to overhead, up to 95/135
Power cleans
Box jump overs
+
3 rounds not for time:
10 single leg glute bridges/side
:30 hanging knee raise
Thursday March 21 - Bootcamp
Warm up: 2 rounds - 20 m walking lunges, 10 banded pass throughs, 10 banded forward raises, 10 pull aparts
+
Every :90 for 12:00
9 ground to overhead with plate, 12 overhead reverse lunges with plate, 15 sit ups with plate (complete all 3 movements in :90)
*focus on pressing through with shoulders, elbows locked when lunging
+
“Jackie” - For time:
1,000 m row
50 thrusters
30 pull ups or ring rows
*if doing ring rows, position yourself as far under the rig as possible.
+
Tabata core (:20 work, :10 rest for 8 rounds):
Alternate between flutter kicks and hollow hold
Thursday March 21 - CrossFit
Warm up: 2 rounds - 20 m walking lunges, 10 banded pass throughs, 10 banded forward raises, 10 pull aparts
+
Every :90 for 12:00
1st: 8-10 DB floor press
2nd: 40m farmers carry or sandbag carry
+
“Jackie” - For time:
1,000m row
50 thrusters, 35/45
30 pull ups or ring rows
*if doing ring rows, position yourself as far under the rig as possible.
+
Tabata core (:20 work, :10 rest for 8 rounds):
Alternate between flutter kicks and hollow hold
Friday March 22 - Bootcamp
Warm up: :60 row, bike, or ski, then 2 rounds: 10 jumping squats, 20 shoulder taps, 10 banded tricep extensions/side
+
For 10:00, moving continuously at moderate pace:
20 Russian twists with wall ball
10 squat cleans with wall ball
100 m walk or jog with wall ball
+
“Run Forest Run” - For time:
800 m run
30 wall balls
400 m run
30 toes to bar or knees to chest
200 m run
30 hand release push ups
+
Not for time:
Accumulate 2:00 Sorensen hold
Friday March 22 - CrossFit
Warm up: :60 row, bike, or ski, then 2 rounds: 10 jumping squats, 20 shoulder taps, 10 banded tricep extensions/side
+
Every 2:00 for 10:00
5 back squats
10 bent over DB rows
+
“Run Forest Run” - For time:
800 m run
30 wall balls
400 m run
30 toes to bar or knees to chest
200 m run
30 hand release push ups
+
Not for time:
Accumulate 2:00 Sorensen hold or superman hold
March 11 Bootcamp and CF
Monday, March 11 - Bootcamp
Warm up: :60 row, bike, or ski, then 2 rounds: 10 m Samson stretch, 10 m bear crawl, 10 step ups, 5 push ups, 10 pass throughs
+
Every :60 for 10:00:
1: 5 DB squats, light to moderate
2: 4 DB squats, up in weight
3: 3 DB squats, up in weight
4: 2 DB squats, up in weight
5: 1 DB squat, up in weight
*Repeat to complete 2 rounds
**only go up in weight if possible with perfect form
+
For time with 10:00 cap
200 ft 1-arm DB overhead lunges, switch arms as needed. If you struggle with overhead mobility, lunge w/DB in front rack position
50 DB step ups
50 hand release push ups
200 ft bear crawl, high hips
+
Not for time:
50 alternating bicep curls
Complete 2:00 of front rack KB hold, focus on engaging core
Monday, March 11 - CrossFit
Warm up: :60 row, bike, or ski, then 2 rounds: 10 m Samson stretch, 10 m bear crawl, 10 step ups, 5 push ups, 10 pass throughs
+
Every :60 for 10:00:
1st: 4 light back squats
2nd: :30 double under practice
+
For time with 10:00 cap
200 ft 1-arm DB overhead lunges, switch arms as needed, 35/50. If you struggle with overhead mobility, lunge w/DB in front rack position
50 DB step ups
50 hand release push ups or strict handstand push ups
200 ft bear crawl, high hips
+
Not for time:
50 alternating bicep curls
Complete 2:00 of front rack KB hold, focus on engaging core
Tuesday, March 12 - Bootcamp
Warm up: :60 row, bike, or ski, then 2 rounds: :20 bottom of push up hold, :30 wall sit, 10 inch worms, 10 pull aparts
+
Every :60 for 12:00:
:30 thrusters
2-3 wall walks
+
21-15-9
Wall balls
DB clean and press
Calorie row, bike or ski
+
3 rounds not for time:
12 trx knees to elbow
40 m plate pinch carry
Tuesday, March 12 - CrossFit
Warm up: :60 row, bike, or ski, then 2 rounds: :20 bottom of push up hold, :30 wall sit, 10 inch worms, 10 pull aparts
+
Every :60 for 12:00:
1st: 5 hang power cleans, light/moderate
2nd: :30 handstand hold
+
For time:
21-15-9
Wall balls, 14 to 9’/20 to 10’
Power clean and jerk, up to 95/135
Calorie row, bike or ski
Encourage people to push the weight on this, they can do singles the whole way if they need to as long as they are quick singles.
+
3 rounds not for time:
:20-:30 hanging knee tuck
40 m plate pinch carry
Wednesday, March 13 - Bootcamp
Warm up: :60 row, bike, or ski, then 2 rounds: 5 burpees, 20 m Frankenstein’s, 20 m high knees, 20 m butt kicks
+
12 minute EMOM:
1: :30 right split stance lunge, plate overhead
2: :30 left split stance lunge, plate overhead
3: :30 plate ground to overhead
+
2:00 rest
+
12 minute EMOM:
1: 8-10 devils press
2: 8-10 calories
3: :30 hollow hold
+
2:00 rest
+
12 minute EMOM:
1: 10 renegade rows
2: :30 side plank rotation left
3: :30 side plank rotation right
Wednesday, March 13 - CrossFit
Warm up: :60 row, bike, or ski, then 2 rounds: 5 burpees, 20 m Frankenstein’s, 20 m high knees, 20 m butt kicks
+
12 minute EMOM:
1: :30 burpees
2: :30 V-ups
3: :30 strict pull ups, use band if necessary
+
2:00 rest
+
12 minute EMOM:
1: 8-10 devils press
2: 8-10 calories
3: :30 hollow hold
+
2:00 rest
+
12 minute EMOM:
1: 10 renegade rows
2: :30 side plank, L
3: :30 side plank, R
Thursday, March 14 - Bootcamp
Warm up: :60 row, bike, or ski, then: 2 rounds- 10 OHS with band or PVC,
:45 jacks, :30 high knees, :30 mountain climbers
+
Every :90 for 12:00:
1: :30 dumbbell snatch, 9 v-ups
2: :30 plank, 9 burpees
+
“Nancy” - 5 rounds for time (17:00 cap)
400 m run
15 overhead squats (65/95)
+
Not for time:
75 glute bridges
Thursday, March 14 - Bootcamp
Warm up: :60 row, bike, or ski, then: 2 rounds- 10 OHS with band or PVC,
:45 jacks, :30 high knees, :30 mountain climbers
+
Every :90 for 12:00:
1: 2 snatch-grip deadlifts + 2 power snatches
2: 20m/side 1-arm farmers carry
+
“Nancy” - 5 rounds for time (17:00 cap)
400 m run
15 overhead squats (65/95)
Overhead squat weight should be done either unbroken or in two sets, so people should go light on this especially if they are slow runners/struggle with mobility/are still new to this movement.
+
Not for time:
75 glute bridges
Friday, March 15 - Bootcamp
Warm up: :60 row, bike, or ski, then 2 rounds: 15 good mornings, 15 forward raises with band, 15 banded tricep extensions per side, 20 m walking lunges
+
For 10:00, working at moderate pace:
10 RDLs, moderate to heavy
15 calorie bike
20 weighted sit ups
+
3 rounds for total reps:
:60 jump rope
:60 knees to elbows
:60 KB deadlift
:60 rest
+
3 rounds not for time:
10 3 point dB rows
15 kB swings, moderate weight
Friday, March 15 - CrossFit
Warm up: :60 row, bike, or ski, then 2 rounds: 15 good mornings, 15 forward raises with band, 15 banded tricep extensions per side, 20 m walking lunges
+
Build to a tough squat clean in 10:00 or use time to work on squat clean technique work
+
3 rounds for total reps:
:60 double unders
:60 toes to bar
:60 kettlebell swings
:60 rest
Even if people can do double unders one at a time, they should do double over singles, they should be using this as practice. Also, encourage the CF athletes to do toes to bar, even if it’s one at a time.
+
3 rounds not for time:
10 3 point dB rows
15 hip extensions
*Posterior chain put to work to day. Critical for posture, stability, and strength, and plays a role in reducing pain in knees, hips, and back.