July 29 Bootcamp and CF

Monday July 29  Crossfit

row/run/bike@easy pace

10:00 row technique work- coach led. Focus on how to pull correctly, discuss damper, how to read the screen, etc. 

+

Every 2:00 for 12:00

3 front squats, 22x1 tempo

:30 plank, weighted optional

+

Every 4:00 for 16:00

400m run or 500m row

15 tough goblet squats

15 sit ups

*if necessary, cut distance to allow for :50-:60 rest

+

Not for time:

Accumulate 50 banded pull downs

Accumulate :60 side plank

Monday July 29 Bootcamp

row/run/bike@easy pace

10:00 row technique work- coach led. Focus on how to pull correctly, discuss damper, how to read the screen, etc. 

+

Every 2:00 for 12:00

:30 wall sit

:30 plank, weighted optional

+

Every 4:00 for 16:00

400m run or 500m row

15 tough goblet squats

15 sit ups

*if necessary, cut distance to allow for :50-:60 rest

+

Not for time:

Accumulate 50 banded pull downs

Accumulate :60 side plank

Tuesday July 30 Crossfit

row/run/bike@easy pace

2 rounds [:30 hand-release push up w/:01 pause at top + :15/side plank + :30 hang from bar + :30 mountain climbers]

+

Every :90 for 15:00 (5 sets)

1st: 8-10 dumbbell bench press, 20x1 tempo

2nd: 6-8/side 1-arm bent over KB row, 20x1 tempo

+

AMRAP in 10:00

12 bike calories

12 pull ups

12 bike calories

12 heavy russian KB swings

+

2-3 rounds not for time:

20m/side 1-arm DB overhead carry

8/side light banded external rotations 

Tuesday July 30 Bootcamp

row/run/bike@easy pace

2 rounds [:30 hand-release push up w/:01 pause at top + :15/side plank + :30 hang from bar + :30 mountain climbers]

+

Every :90 for 15:00 (5 sets)

1st: 8-10 dumbbell Bench press or floor press if too many people

2nd: :30 banded tricep pull downs

+

AMRAP in 10:00

12 bike calories

12 pull ups

12 bike calories

12 heavy russian KB swings

+

2-3 rounds not for time:

20m/side 1-arm DB overhead carry

8/side light banded external rotations 

Wednesday July 31 Crossfit

row/run/bike/ski@easy pace

2 rounds of [20m lunges + 20m bear crawl + :30 jumping squats + :30 hollow hold]

+

Every :90 for 12:00

1st: 10 alternating reverse lunges w/bar on back

2nd: :45 double under practice

+

For time (15:00 cap)

18-15-12-9-6-3

Calories

1-arm DB thrusters, 35/50, switch arms at any point

Toes to bar

+

2-3 sets not for time:

:30 flutter kick

5/side 1-arm ring rows w/:01 pause at top 

Wednesday July 31 Bootcamp

row/run/bike/ski@easy pace

2 rounds of [20m lunges + 20m bear crawl + :30 jumping squats + :30 hollow hold]

+

Every :90 for 12:00

1st: 12 Front foot elevated split squat 

2nd: :45 plate hops (use #45 or #25 for split squat and plate hops)

+

For time (15:00 cap)

18-15-12-9-6-3

Calories

1-arm DB thrusters switch arms at any point

knee to elbow

+

2-3 sets not for time:

:30 flutter kick

5/side 1-arm ring rows w/:01 pause at top 

Thursday August 1 Crossfit

row/run/bike/ski@easy pace

2 rounds of [10 toe touches from plank position + :30 seated straddle stretch + 20m straight leg stretch + 20m jog]

+

Every :60 for 15:00

1st: 6-8 touch and go deadlifts, moderate w/perfect form

2nd: :30 steady burpees over the bar 

3rd: :30 inverted plank w/feet on bench or box

+

For time (15:00 cap)

400m run buy in

Then

22-16-10

Power cleans, 75/115

Box jumps

+

Not for time:

Accumulate 40 v-ups

Thursday August 1 Bootcamp

row/run/bike/ski@easy pace

2 rounds of [10 toe touches from plank position + :30 seated straddle stretch + 20m straight leg stretch + 20m jog]

+

Every :60 for 15:00

1st: 12 kb swings 

2nd: :30 walk back burpees (focus on correct form no push up) 

3rd: :30 plank

+

For time (15:00 cap)

400m run buy in

Then

22-16-10

Power cleans, 75/115

Box jumps

+

Not for time:

Accumulate 40 v-ups

Friday August 2 Crossfit

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 hang from bar or rings + 20m high knees + 20m leg kicks]

+

Every 2:00 for 10:00

1 &¼ back squats, 3-4 reps 

+

For time with a partner, one person working at a time:

100 pull ups

P1 runs 400m, P2 rows 500m

140 dumbbell front squats, tough

P1 rows 500m, P2 runs 400m

+

2-3 sets not for time:

:60 easy bike or row

:30 kettlebell front rack hold or sandbag bear hug hold

Friday August 2 Bootcamp

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 hang from bar or rings + 20m high knees + 20m leg kicks]

+

EMOM for 10:00

1: 10 jumping squats to 6” target or higher 

2: :30 wall sit

+

For time with a partner, one person working at a time:

100 pull ups/ring rows

P1 runs 400m, P2 rows 500m

140 dumbbell front squats, tough

P1 rows 500m, P2 runs 400m

+

2-3 sets not for time:

:60 easy bike or row

:30 kettlebell front rack hold or sandbag bear hug hold

July 22 Bootcamp and CF

Monday July 22 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + :30 wrist stretch + 20m quad stretch + 20m jog]

+

Every :90 for 5 sets:

1st: 5 push press, moderate

2nd: :45 strict pull ups with slow negative, use band if necessary

+

3 rounds for time (15:00 cap)

400m run

15 DB hang power cleans, 35/50

15 DB shoulder to overhead, 35/50

+

2-3 rounds not for time:

15 scap push ups

8/side 1-arm banded lat pull downs 

Monday July 22 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + :30 wrist stretch + 20m quad stretch + 20m jog]

+ 

For 15:00, at a steady pace: 

21 calorie row 

15 calorie bike or ski 

12 ring rows 

9 dumbbell push press 

+

3 rounds for time (15:00 cap)

400m run

15 DB hang power cleans

15 DB shoulder to overhead

+

2-3 rounds not for time:

10-12 bent over rows 

10-12 hammer curls 

Tuesday July 23 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 alternating lunges + 12 light kettlebell swings + :30 hang from bar or rings]

+

Every 2:00 for 6 sets:

2 back squats + 2 alternating reverse lunges, build to moderate/tough

+

For time (15:00 cap)

42 calories

42 air squats

30 calories

30 alternating goblet reverse lunges

18 calories

18 toes to bar

+

2-3 sets not for time:

:15/side plank 

8 light DB frontal raises 

Tuesday July 23 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 alternating lunges + 12 light kettlebell swings + :30 hang from bar or rings]

+

Every 2:00 for 6 sets:

:30 goblet squats, directly into 20 m walking lunges (no weight) 

+

For time (15:00 cap)

42 calories

42 air squats

30 calories

30 alternating goblet reverse lunges

18 calories

18 toes to bar or knees to elbow 

+

2-3 sets not for time:

:15/side plank 

8 light DB frontal raises 

Wednesday July 24 - Crossfit 

row/run/bike/ski@easy pace

2 rounds [15 banded good mornings + 5 inchworms + :30 leg raises + :30 jumping jacks]

+

Every :60 for 12:00

1st: 5 1-arm 1-leg DB romanian deadlifts L side, 31x1 tempo

2nd:5 1-arm 1-leg DB romanian deadlifts, R side, 31x1 tempo

3rd: :30 hollow hold

+

AMRAP in 14:00

500m row/ski or .6 mile bike

21 kettlebell swings

15 sit ups

9 burpee box jump overs

+

2-3 sets not for time:

:30 flutter kicks

14 banded curls 

Wednesday July 24 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds [15 banded good mornings + 5 inchworms + :30 leg raises + :30 jumping jacks]

+

Every :60 for 12:00

1st: 5 single leg deadlift left 

2nd:5 single leg deadlift right 

3rd: :30 hollow hold

+

AMRAP in 14:00

500m row/ski or .6 mile bike

21 kettlebell swings

15 sit ups

9 burpee box jump overs or step overs 

+

2-3 sets not for time:

:30 flutter kicks

14 tricep extensions 

Thursday July 25 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [5/side 1-arm DB thrusters + 8/side plank rotations + :30 jumping jacks + :30 bottom of a squat hold]

+

Every :60 for 16:00

1st: 3 touch and go squat cleans, light/moderate

2nd: :30 double unders 

3rd: :30 weighted plank

4th: :30 row/bike/ski@easy pace

+

For time (15:00 cap)

400m run

30 wall balls

400m run

30 thrusters, 65/95

+

Not for time:

Accumulate :60 hanging knee raise

Accumulate :60 arrested superman hold

Thursday July 25 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds of [5/side 1-arm DB thrusters + 8/side plank rotations + :30 jumping jacks + :30 bottom of a squat hold]

+

Every :60 for 16:00

1st: :30 dumbbell squat cleans 

2nd: :30 jump rope 

3rd: :30 plank

4th: :30 row/bike/ski@easy pace

+

For time (15:00 cap)

400m run

30 wall balls

400m run

30 dumbbell thrusters

+

Not for time:

Accumulate :60 hanging knee raise

Accumulate :60 arrested superman hold

Friday July 26 - Crossfit 

row/run/bike/ski@easy pace

2 rounds [10 alternating DB snatches + :30 hang from bar/rings + 20m penguin walk + 20m jog]

+

Every :90 for 5 sets:

1st: 3 hang power snatches

2nd: 1-2 rope climbs or :30 strict pull ups or :30 chin over the bar hold 

+

Every 3:00 for 12:00

200m run or 250m row

14 alternating 1-arm DB snatches

10 box jump overs

*cut reps if needed to allow for at least :30-:45 rest before each set

+

Not for time:

200m uneven carry (1-arm DB overhead, 1-arm farmers carry, can be different weights, DB should be lighter than KB, switch arms as needed)

Friday July 26 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds [10 alternating DB snatches + :30 hang from bar/rings + 20m penguin walk + 20m jog]

+

Every :90 for 5 sets:

6 overhead squats with band, followed directly by :30 plate overhead hold 

+

Every 3:00 for 12:00

200m run or 250m row

14 alternating 1-arm DB snatches

10 box jump overs or step overs 

*cut reps if needed to allow for at least :30-:45 rest before each set

+

Not for time:

200m uneven carry (1-arm DB overhead, 1-arm farmers carry, can be different weights, DB should be lighter than KB, switch arms as needed)

July 15 Bootcamp and CF

Monday July 15 Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating side lunges + 20m penguin walk + 20m quad stretch + :30 plank]

+

Every 2:00 for 12:00

3-4 front squats, 22x1 tempo

+

For time (15:00 cap)

21 wall balls

21 power cleans, light, up to 85/125

200m run

15 wall balls

15 power cleans

300m run

9 wall balls

9 power cleans

400m run

+

2-3 sets not for time:

20m/side farmers carry

2-3 dragon flags 

Monday July 15 Bootcamp 

Warm up: 2 rounds - :30 side lunges, 20 m penguin walk, 20 m quad stretch, :30 plank 

+

Every 2:00 for 12:00: 

:30 front rack dB squats, :30 renegade rows 

:60 rest 

+

For time (15:00 timecap): 

21 wall balls 

21 dB cleans, heavy enough to need to use legs (focus on extension and dropping under dumbbells) 

200 m run or 250 m row

15 wall balls 

15 cleans 

300 m run or 350 m row 

9 wall balls 

9 cleans 

400 m run or 450 m row 

+

2-3 sets not for time: 

20 weighted toe touches 

30 weighted glute bridges 

Tuesday July 16 Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 jumping jacks + 10 plank rotations/side + 20m straight leg kick + 20m jog]

+

Every :90 for 5 sets:

1st: 2 push jerks + 1 split jerk, keep it moderate and focus on punching UNDER bar on all reps

2nd: :45 seated box jumps (start sitting on bench)

+

3 rounds for time (15:00 cap)

30 calories

20 dumbbell deadlifts, tough

10 burpees

+

2-3 sets not for time:

:30 hollow rocks, weighted if possible

10/side 1-arm DB scap retractions 

Tuesday July 16 Bootcamp 

Warm up: 2 rounds - :30 jumping jacks, 10 plank rotations/side, 20 m straight leg kick, 20 m jog 

+

Every :90 for 5 sets: 

1st: :45 dB push press (focus on keeping ribs down)

2nd: 8 pistol squats/side to bench or holding on to trx 

+

3 rounds for time (15:00 timecap): 

30 calories 

20 dB deadlifts 

10 burpees 

+

2-3 sets not for time: 

:30 hollow hold (or tuck hold to assure lower back is pressed to floor) 

10 hamstring press outs on wall ball (hips high the whole time) 

Wednesday July 17 Crossfit 

row/run/bike/ski@easy pace

2 rounds of [20m walking lunges + 20m penguin walk + :30 plank march + :30 sit ups]

+

Every :60 for 15:00

1st: 20m DB walking lunges w/DBs at shoulders, should be fast and unbroken

2nd: :30 DB overhead hold

3rd: :30 leg raises

+

AMRAP in 9:00

200m run

8 thrusters, 65/95

8 toes to bar

+

2-3 sets not for time:

8/side DB external rotation

8 ab walkouts on knees 

Wednesday July 17 Bootcamp 

Warm up: 2 rounds - 20 m walking lunges, 20 m penguin walk, :30 plank March, :30 sit ups

+

Every :60 for 15:00: 

1st: 20 m walking lunges, weight optional 

2nd: :30 plate overhead hold 

3rd: :30 leg raises 

+

AMRAP in 9:00:

200 m run or 250 meters 

8 dB thrusters 

8 knees to elbow 

+

2-3 sets not for time: 

8/side dB external rotation

20 dead bugs 

Thursday July 18 Crossfit 

row/run/bike/ski@easy pace

2 rounds of [10 alternating toe touches from plank position + 20m bear crawl + 20m broad jumps + 10 hip circles with band overhead]

+

Every 2:00 for 6 sets:

4 snatch-grip deadlifts, 31x1 tempo

:30 plank with hands on barbell 

+

4 sets for total reps:

:60 dumbbell step overs, 35/50

:60 sit ups with feet anchored under dumbbells 

:60 calories

:60 rest

+

Not for time:

Accumulate 50 hollow rocks, weighted optional 

Thursday July 18 Bootcamp 

Warm up: 2 rounds - 10 alt toe touches from plank, 20 m bear crawl, 20 m broad jumps, 10 hip circles with band overhead 

+

For 12:00, steady pace:

20 sumo kB deadlift 

30 alt dB snatches 

40 jump rope 

+

4 sets for total reps: 

:60 dB step overs 

:60 sit ups with feet anchored 

:60 calories 

:60 rest 

+

Not for time: 

Accumulate 50 hollow rocks, weight optional 

Friday July 19 Crossfit 

row/run/bike/ski@easy pace

2 rounds [ :30 air squats + 5 burpees + 20m straight leg stretch + 20m jog]

+

Every :60 for 10:00

1 squat clean, build so last set is moderate/tough

+

For time (15:00 cap)

200m run with wall ball or sandbag

30 deadlifts, 95/135

200m run with wall ball or sandbag

30 front squats

200m run with wall ball or sandbag

30 burpees over the bar

+

2-3 sets not for time:

16 banded bicep curls

:15/side star plank

Friday July 19 Bootcamp 

Warm up: 2 rounds - :30 air squats, 5 burpees, 20 m straight leg stretch, 20 m jog 

+

Every :60 for 10:00: 

5 dB squat cleans with wall ball 

+

For time (15:00 timecap): 

200 m run with wall ball or sandbag 

30 dB deadlifts 

200 m run with wall ball or sandbag 

30 squats with dumbbells at shoulders 

200 m run with wall ball or sandbag 

30 burpees over dumbbells 

+

2-3 sets not for time: 

16 alt banded bicep curls 

18 banded tricep pulls 

20 weighted side bends 

July 8 Bootcamp and CF

Monday July 8 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [20m penguin walk + 20m quad stretch + :30 jumping jacks + :30 hand-release push ups]

+

Every :90 for 15:00 (5 sets)

1st: 5 clean-grip romanian deadlifts, 21x1 tempo

2nd: :30 handstand hold/wall walk hold/10-20m handstand walk

+

AMRAP in 10:00

18 alternating 1-arm russian kettlebell swings

16 row calories

14 hand-release push ups or handstand push ups

+

2-3 sets not for time:

10 plank rotations/side

:30 sorensen hold or superman hold 

Monday July 8 - Bootcamp 

Warm up: 2 rounds - 20 m penguin walks, 20 m quad stretch, :30 jumping jacks, :30 hand release push ups 

+

Every :90 for 15:00 (5 sets): 

1st: :45 cleans with wall ball 

2nd: :45 Russian twists with wall ball 

+

AMRAP in 10:00: 

18 1-arm alt Russian kB swings

16 calories 

14 hand release push ups 

+

2-3 sets not for time: 

10 plank rotations/side

:30 Sorensen hold or Superman hold 

Tuesday July 9 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 plank + 20m broad jumps + 20m jog]

+

Every 2:30 for 6 sets

Back squat, 3-3-2-2-1-1, building so final set is heavy

+

For time (15:00 cap)

400m run

50 alternating reverse lunges with DBs at the side, 35/50

40 sit ups with feet anchored underneath dumbbells

30 box jump overs

20 burpees

+

Not for time:

200m farmers carry, tough

Tuesday July 9 - Bootcamp 

Warm up: 2 rounds - :30 air squats, :30 plank, 20 m broad jumps, 20 m jog 

+

Every :60 for 15:00: 

1st: 8 dumbbell squats 

2nd: 10 dumbbell push press 

3rd: :30 hollow hold with dumbbell

+

For time: 

400 m run

50 alt reverse lunges with DBs at side 

40 sit ups with feet under dumbbells 

30 box jump overs or step overs 

20 burpees 

+

Not for time: 

200 m Farmers Carry 

Wednesday July 10

row/run/bike/ski@easy pace

2 rounds of [ 5 inchworms + :30 mountain climbers + 20m bear crawl + 20m jog]

+

Every :90 for 12:00 (4 sets)

1st: 1 clean pull + 1 power clean + 1 hang power clean 

2nd: :45 double under practice

+

For time:

50 calories

50 hang power cleans, up to 95/135

+

2-3 sets not for time:

15 GHD sit ups or regular sit ups

20m/side 1-arm DB overhead carry, tough 

Wednesday July 10 - Bootcamp 

Warm up: 2 rounds - 5 inch worms, :30 mountain climbers, 20 m bear crawl, 20 m jog 

+

For 12:00, steady pace: 

20 glute bridges (weighted if possible) 

12 bent over dumbbell rows 

20 shoulder taps 

12 dumbbell thrusters 

20 plank marches 

+

For time: 

50 calories 

50 hang kB cleans 

+

2-3 sets not for time: 

15 weighted sit ups 

20 m/side 1-arm dB OH carry 

Thursday July 11 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [10m duck walk + 10m crab walk + 20m high knees + :30 hang from bar/rings]

+

Every :60 for 12:00

1st: 5 goblet squats, 33x1 tempo 

2nd: :15/side plank

3rd: 15 russian kettlebell swings

+

13:00 @80% effort, goal is sustainable pace throughout:

400m run or 500m row

15 air squats

12 alternating DB snatches

9 V-ups

+

2-3 sets not for time:

5/side 1-arm ring rows w/:01 pause at top

12 alternating DB curls 

Thursday July 11 - Bootcamp 

Warm up: 2 rounds - 10 m duck walk, 10 m crab walk, 20 m high knees, :30 hang from bar or rings

+

Every :60 for 12:00: 

1st: 5 goblet squats 33x1 tempo 

2nd: :15/side side plank 

3rd: 15 Russian kB swings 

+

13:00 at 80 percent: 

400 m run or 500 m row

15 air squats 

12 alt DB snatches 

9 v ups or tuck ups 

+

2-3 sets not for time: 

20 banded tricep extensions 

20 alt bicep curls 

Friday July 12

row/run/bike/ski@easy pace

2 rounds of [15 light kettlebell swings + :30 wrist stretch on ground + :30 plank + 5 strict pull ups or ring rows]

+

Every :60 for 10:00

1 power snatch, stay light and focus on technique

+

For time with a partner, (18:00 cap) one person working at a time:

800m run or 1000m row

100 pull ups

100 ground to overhead, light, up to 95/135 

800m run or 1000m row

+

Not for time:

5:00-10:00 mobility, coach led 

Friday July 12 - Bootcamp 

Warm up: 2 rounds - 15 light kB swings, :30 wrist stretch on ground, :30 plank, 5 strict pull ups or ring rows 

+

For 10:00, steady pace: 

15 leg raises with wall ball overhead 

12 wall balls 

9 overhead squats with band or pvc 

+

For time with partner (18:00 timecap) one person working at a time: 

800 m run or 1,000 m row 

100 pull ups or ring rows 

100 clean and press with DBs or empty barbell

800 m run or 1,000 m row 

+

Not for time: 

10-15 minutes mobility (coach led) 

July 1 Bootcamp and CF

SCHEDULE NOTICE: There will be ONE class on Thursday, July 4 at 10:00 AM

Monday July 1 - Crossfit 

row/run/bike/ski@easy pace

2 rounds [ 20m quad stretch + 20m penguin walk + :30 air squats + 4 inchworms]

+

Every 2:00 for 12:00

3 front squats, 22x1 tempo, building so last set is moderate/tough 

+

For total reps:

5:00 of [400m run + 20 thrusters, 65/95 + max burpees over the bar in remaining time]

3:00 rest

5:00 of [400m run + 20 burpees over the bar + max thrusters in remaining time]

+

2-3 sets not for time:

:30 flutter kick

10/side banded tricep extension

Monday July 1 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds [ 20m quad stretch + 20m penguin walk + :30 air squats + 4 inchworms]

+

Every 2:00 for 12:00

200 m row, 10 air squats 

+

For total reps:

5:00 of [400m run + 20 dumbbell thrusters + max burpees in remaining time]

3:00 rest

5:00 of [400m run + 20 burpees + max dumbbell thrusters in remaining time]

+

2-3 sets not for time:

:30 flutter kick

10/side banded tricep extension

Tuesday July 2 - Crossfit 

row/run/bike/ski@easy pace

2 rounds [40m farmers carry + :30 passive hang + :60 jump rope]

+

Every :90 for 5 sets:

1st: 2 push jerks + 1 split jerk

2nd: 40m uneven KB carry (one arm KB farmers carry, one arm KB front rack, switch arms at 20m)

+

AMRAP in 12:00

16 row/bike/ski calories

6/side 1-arm DB hang clean and jerks, 35/50

12 pull ups

50 double unders or 100 single unders

+

2-3 sets not for time:

10 plank rotations/side

10 light DB scap retractions/side

Tuesday July 2 -  Bootcamp 

row/run/bike/ski@easy pace

2 rounds [40m farmers carry + :30 passive hang + :60 jump rope]

+

Every :90 for 5 sets:

1st: 8 dumbbell push press, 12 shoulder taps from plank 

2nd: :45 weighted sit ups 

+

AMRAP in 12:00

16 row/bike/ski calories

6/side 1-arm DB hang clean and jerks

12 ring rows 

100 single unders

+

2-3 sets not for time:

10 plank rotations/side

:45 glute bridges 

Wednesday July 3 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating lunges + :30 plank march + 20m high knees + 20m bear crawl]

+

Every :60 for 15:00

1st: 6-8 R side split squats with bar on back, 30x1 tempo

2nd: 6-8 L side split squats with bar on back, 30x1 tempo

3rd: :30 plank

+

AMRAP in 9:00

15 russian kettlebell swings, tough

200m run

3 wall walks

+

3 sets:

:30 hollow rocks

:30 rest

:30 banded lat pull downs

:30 rest

Wednesday July 3 - Bootcamp 

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating lunges + :30 plank march + 20m high knees + 20m bear crawl]

+

Every :60 for 15:00

1st: 6-8 R side split squats with kb a chest 

2nd: 6-8 L side split squats with kb at chest 

3rd: :30 mountain climbers 

+

AMRAP in 9:00

15 russian kettlebell swings

200m run

3 wall walks or 5 inch worms 

+

3 sets:

:30 hollow rocks

:30 rest

:30 banded lat pull downs

:30 rest

Thursday July 4

“Daniel”

For time:

50 pull ups

400m run

21 thrusters, 65/95

800m run

21 thrusters, 65/95

400m run

50 pull ups

Friday July 5 - Crossfit 

row/run/bike/ski@easy pace

2 rounds of [12 alternating toe touches from plank position + 

+

Every :60 for 10:00

1st: 6 touch and go deadlifts, moderate/tough

2nd: :30 handstand hold or pike plank 

+

AMRAP in 16:00 with a partner, one person working at a time:

150 single unders

40 hang power cleans, up to 65/95

30 hand-release push ups

20 calories

*partners must tag whenever they trade off 

+

For total calories/reps:

P1- :60 row calories

Partners switch

P1- :60 burpee box jump overs

Partners switch 

Friday July 5 - Bootcamp  

row/run/bike/ski@easy pace

2 rounds of [12 alternating toe touches from plank position + 

+

For 10:00, steady pace: 

6 single leg db deadlift/side

8 pistol squats /side to box 

10 knees to elbow 

+

AMRAP in 16:00 with a partner, one person working at a time:

150 single unders

40 hang power cleans (with dumbbells or empty bar)

30 hand-release push ups

20 calories

*partners must tag whenever they trade off 

+

For total calories/reps:

P1- :60 row calories

Partners switch

P1- :60 burpee box jump overs

Partners switch