Monday August 12 Crossfit
2 rounds (:30 glute bridge hold, 20 m frankenstien, 20 m high knees, 10 pvc pass through me)
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5 min emom just the bar (have them set up weight for second part)
3 hang snatch high pull
2 hang power snatch
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3:00 rest
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10 min emom
1: :40 hang squat snatch or hang power snatch with overhead squat (6-7 on rpe scale. 1 is easy 10 being hard)
2: :20 plank
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4 rounds for time
20 step ups 24/20 (#50/35)
15 toes to bar
10 calorie bike
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Not for time:
20 trx pike
Bootcamp
2 rounds (:30 glute bridge hold, 20 m frankenstien, 20 m high knees, 10 pvc pass through me)
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5:00 bike, increase pace each minute
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3:00 rest
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10 min emom
1- :40 medball squat cleans
2- :20 plank w/feet on medball
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4 rounds for time (15:00 cap)
20 DB step ups 24/20 (#50/35)
15 toes to bar or hanging knee raises
10 calorie bike or row
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Not for time:
20 V-ups
Tuesday August 13
CrossFit
1 min max effort on every machine row/bike/ski
:20 plank after every effort (3 :20 planks)
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12 min emom
2 push press
1 split jerk (focus on footwork and landing)
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12 min amrap
10 thrusters #95/65
5 pull ups
200 m run
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6 min emom
1: 1 min plank
2: 10 alt knee to elbow from plank
Bootcamp
1 min max effort on every machine row/bike/ski
:20 plank after every effort (3 :20 planks)
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12 min emom
2 DB push press
1 DB split jerk (focus on footwork and landing)
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12 min amrap
10 DB thrusters
5 pull ups or ring rows
200 m run
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6 min emom
1: 1 min plank
2: 10 alt knee to elbow from plank
Wednesday August 14
CrossFit
2 rounds (:20 bottom of squat hold, :30 one leg balance/side, 5 jumps for height)
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5 min emom just bar (set up weight for next part)
2 deadlift
2 power clean
2 strict press
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Short rest to add weight
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12 min emom start moderate and keep adding weight to find a heavy 2
2 squat cleans
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14 min amrap
30 double unders
20 kb swings
10 push ups
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2 rounds not for time
10 alt knee to elbow hanging from bar
10 straight leg raises
Bootcamp
2 rounds (:20 bottom of squat hold, :30 one leg balance/side, 5 jumps for height)
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Every :60 for 5:00
:30 sit ups, weighted optional
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Short rest
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For 12:00
1st: 40m moderate farmers carry
2nd: :30 handstand hold or inverted plank
3rd: :30 bike or ski@moderate effort
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14 min amrap
30 double unders or 60 single unders
20 kb swings
10 push ups
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2 rounds not for time:
10 alt knee to elbow hanging from bar
10 straight leg raises or leg raises from floor
Thursday August 15
CrossFit
2 rounds (20 m bear crawl, 10 bird dogs/side, 5 side lunges/side, 5 hand release push ups )
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10 min amrap
200 m run
14 front rack lunges
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14 min time cap
Karen 150 wall balls for time
Women #14-9’
Men #20-10’
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200 m farmer carry
200 m 1 arm oh dB carry
Bootcamp
2 rounds (20 m bear crawl, 10 bird dogs/side, 5 side lunges/side, 5 hand release push ups )
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10 min at steady pace:
200m run
10 alternating DB front rack lunges
:15/side plank
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14 min time cap
Karen 150 wall balls for time
Women #14-9’
Men #20-10’
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Not for time:
200 m farmer carry
200 m 1 arm DB overhead carry, switch arms as needed
Friday August 16
3 rounds ( 5 calories, 10 air squats, 20 banded good mornings)
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12 mins to build to a max deadlift
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16 min amrap
One partner working at a time
100 double unders or 200 singles
50 air squats
25 toes to bar
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100 sit ups between the 2 partners
Bootcamp
3 rounds ( 5 calories, 10 air squats, 20 banded good mornings)
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For 12:00
1st: 10 moderate DB deadlifts
2nd: :30 jump rope
3rd: :30 flutter kicks
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16 min amrap
One partner working at a time
100 double unders or 200 singles
50 air squats
25 toes to bar or hanging knee raises
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Not for time:
100 sit ups between the 2 partners