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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


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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


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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

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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)

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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 


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