August 12 Bootcamp and CF
Monday August 12 Crossfit
2 rounds (:30 glute bridge hold, 20 m frankenstien, 20 m high knees, 10 pvc pass through me)
+
5 min emom just the bar (have them set up weight for second part)
3 hang snatch high pull
2 hang power snatch
+
3:00 rest
+
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
+
4 rounds for time
20 step ups 24/20 (#50/35)
15 toes to bar
10 calorie bike
+
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)
+
5:00 bike, increase pace each minute
+
3:00 rest
+
10 min emom
1- :40 medball squat cleans
2- :20 plank w/feet on medball
+
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
+
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)
+
12 min emom
2 push press
1 split jerk (focus on footwork and landing)
+
12 min amrap
10 thrusters #95/65
5 pull ups
200 m run
+
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)
+
12 min emom
2 DB push press
1 DB split jerk (focus on footwork and landing)
+
12 min amrap
10 DB thrusters
5 pull ups or ring rows
200 m run
+
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)
+
5 min emom just bar (set up weight for next part)
2 deadlift
2 power clean
2 strict press
+
Short rest to add weight
+
12 min emom start moderate and keep adding weight to find a heavy 2
2 squat cleans
+
14 min amrap
30 double unders
20 kb swings
10 push ups
+
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)
+
Every :60 for 5:00
:30 sit ups, weighted optional
+
Short rest
+
For 12:00
1st: 40m moderate farmers carry
2nd: :30 handstand hold or inverted plank
3rd: :30 bike or ski@moderate effort
+
14 min amrap
30 double unders or 60 single unders
20 kb swings
10 push ups
+
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 )
+
10 min amrap
200 m run
14 front rack lunges
+
14 min time cap
Karen 150 wall balls for time
Women #14-9’
Men #20-10’
+
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 )
+
10 min at steady pace:
200m run
10 alternating DB front rack lunges
:15/side plank
+
14 min time cap
Karen 150 wall balls for time
Women #14-9’
Men #20-10’
+
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)
+
12 mins to build to a max deadlift
+
16 min amrap
One partner working at a time
100 double unders or 200 singles
50 air squats
25 toes to bar
+
100 sit ups between the 2 partners
Bootcamp
3 rounds ( 5 calories, 10 air squats, 20 banded good mornings)
+
For 12:00
1st: 10 moderate DB deadlifts
2nd: :30 jump rope
3rd: :30 flutter kicks
+
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
+
Not for time:
100 sit ups between the 2 partners
August 5 Bootcamp and CF
Monday Aug 5 Crossfit
row/run/bike@easy pace
2 rounds (5 broad jumps, 10 wall squats, 15 kb swings)
+
every 90 seconds for 12 minutes
3 hang power snatch high pulls
1 hang power snatch
+
For Time (16 min time cap)
30 Push press (#75,#55)
400 m run
30 power snatch (75,55)
400 m run
+
Not for time:
Accumulate 25 straight leg raises hanging from the bar
Bootcamp
row/run/bike@easy pace
2 rounds (5 broad jumps, 10 wall squats, 15 kb swings)
+
every 90 seconds for 12 minutes
1st: :45 row/bike/ski@moderate pace
2nd: :45 steady box jumps
+
For Time (16 min time cap)
30 DB push press
400 m run
30 alternating 1-arm DB snatches
400 m run
+
Not for time:
Accumulate 25 hanging knee raises or leg raises
Tuesday Aug 6 Crossfit
Row 250 50 %
Row 250 75%
Row 250 90-100%
+
10 min emom
3 push jerk with :03 pause at bottom (moderate weight)
+
Emom for 15 minutes
1: 3 hang power clean (115/85)
2: 5 pull ups
3: 7 burpees
+
Not for time:
3 rounds
3 dragon flags
:20 hollow hold
Bootcamp
Row 250 50 %
Row 250 75%
Row 250 90-100%
+
Every :60 for 10:00
1st: 15 russian kettlebell swings
2nd: :30 plank
+
Emom for 15 minutes
1: 6 DB hang power cleans, moderate, pull UNDER dumbbells
2: 5 ring rows
3: 7 burpees
+
Not for time:
3 rounds
3 dragon flags
:20 hollow hold
Wednesday Aug 7 Crossfit
2 rounds ( 200 m jog, 10 push ups, 10 sit ups, 10 air squats)
+
every :90 min for 12 minutes
3 hang power clean high pulls
1 hang power clean
+
for time (16 min time cap)
200 m run or 250 m row
21 db clean (50/35)
400 m run or 500 m row
15 db front squat (50/35)
600 m run or 750 row
9 db press (50/35)
+
not for time
1 min Russian twist as many reps as possible
1 min sit ups as many reps as possible
Bootcamp
2 rounds ( 200 m jog, 10 push ups, 10 sit ups, 10 air squats)
+
every :90 min for 12 minutes
1st: 8-10 bent over DB rows, 20x1 tempo
2nd: :30 lemon squeezers
+
For time (16 min time cap)
200 m run or 250 m row
21 db clean (50/35)
400 m run or 500 m row
15 db front squat (50/35)
600 m run or 750 row
9 db press (50/35)
+
not for time
1 min Russian twist as many reps as possible
1 min sit ups as many reps as possible
Thursday Aug 8 Crossfit
Row/run/bike@easy pace
2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit, :30 bear crawl hold (knees 3-6 inches off the ground)
+
12 min emom
1: 250 m row or 12 bike calories
2: 12 heavy kb swings
3: :30 plank
+
4 rounds
20 wall balls
1 bear complex (power clean-front squat- push press- back squat- push press)
10 push ups
+
2 rounds not for time
:30 Knee tuck hang
10 knee to elbow
Bootcamp
Row/run/bike@easy pace
2 rounds (20 m high knees, 20 m butt kicks, :30 wall sit, :30 bear crawl hold (knees 3-6 inches off the ground)
+
12 min emom
1: 250 m row or 12 bike calories
2: 6/side 1-arm DB hang clean and jerks
3: :30 flutter kicks
+
4 rounds for time (15:00 cap)
20 wall balls
1 DB bear complex (power clean-front squat- push press- front squat- push press)
10 hand-release push ups
+
2 rounds not for time
:30 Knee tuck hang
10 knee to elbow or hanging knee raises
Friday Aug 9 Crossfit
Row/run/bike@easy pace
2 rounds (20 m leg kicks, 20 m Sampson, 5 inchworms)
+
12 Min EMOM
1: 5 back squats (moderate weight, focus on depth-getting as low as possible)
2: 6 HRPU
+
For time
30-20-10
DB Snatch
Box Jump
Calories
+
3 rounds
15 reverse crunches
10 toe touches
5 v ups
Bootcamp
Row/run/bike@easy pace
2 rounds (20 m leg kicks, 20 m Sampson, 5 inchworms)
+
12 Min EMOM
1: 6 tough goblet squats, 22x1 tempo
2: :30 leg raises
+
For time (15:00 cap)
30-20-10
DB Snatch
Box Jump
Calories
+
2-3 rounds
15 reverse crunches
10 toe touches
5 v ups
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