October 21 Bootcamp and CF

Monday October 21- CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 jumping jacks + 20m penguin walk + 20m jog]

+

20.2

AMRAP in 20:00

4 dumbbell thrusters, 35/50 (scaled 20/35)

6 toes to bar (scaled hanging knee raises)

24 double unders (scaled 24 single unders)

+

3 rounds not for time:

250m easy row or ski

:45 plank

20m/side 1-arm farmers carry 

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 jumping jacks + 20m penguin walk + 20m jog]

+

20.2

AMRAP in 20:00

4 dumbbell thrusters

6 hanging knee raises are weighted sit ups

24 single unders 

+

3 rounds not for time:

250m easy row or ski

:45 plank

20m/side 1-arm farmers carry

Tuesday October 22-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 wrist stretch + 14 alternating 1-arm kettlebell swings + 5 inchworms w/push up]

+

Every :60 for 16:00

1st: 3 touch and go power cleans, build so last set is moderate/tough 

2nd: 2-3 wall walks 

3rd: :30 L-sit or knee tuck

4th: 8/10 row calories

+

AMRAP in 8:00 

20 kettlebell swings

10 burpees over kettlebell

+

2-3 rounds NFT:

10/side 1-arm banded lat pull downs

20 russian twists 

Tuesday October 22 - Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 wrist stretch + 14 alternating 1-arm kettlebell swings + 5 inchworms w/push up]

+

Every :60 for 16:00

1st: :30 dB power cleans 

2nd: 10 hand release push ups 

3rd: :30 Flutter kicks 

4th: 8/10 row calories

+

AMRAP in 8:00 

20 kettlebell swings

10 burpees over kettlebell

+

2-3 rounds NFT:

10/side 1-arm banded lat pull downs

20 russian twists 

Wednesday October 23-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 5 goblet squats@3030 tempo + :30 hand-release push ups + 20m broad jumps + 20m jog]

+

Every :90 for 5 sets:

1st: 5-6 front squats, 20x1 tempo

2nd: 6-8 alternating DB Z press w/:01 pause at the top

+

For time (15:00 cap)

400m run or 500m row

30 wall balls

300m run or 350m row

20 pull ups

200m run or 250m row

30 box jump overs

+

2-3 sets NFT:

10/side plank rotations

10/side 1-arm tricep kickbacks 

Wednesday October 23 - Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 5 goblet squats@3030 tempo + :30 hand-release push ups + 20m broad jumps + 20m jog]

+

Every :90 for 5 sets:

1st: :45 air squats, perfect form 

2nd: 10 bicep curl Z press complex 

+

For time (15:00 cap)

400m run or 500m row

30 wall balls

300m run or 350m row

20 pull ups or ring rows 

200m run or 250m row

30 box jump overs or step overs 

+

2-3 sets NFT:

10/side plank rotations

10/side 1-arm tricep kickbacks 

Thursday October 24-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 12 light banded pass throughs + :30 flutter kicks + :30 jumping jacks]

+

Every 3:00 for 5 sets:

2 push jerks + 1 split jerk

12-15 light banded forward raise

:30 hollow hold

+

3 rounds for time (15:00 cap)

24 dumbbell deadlifts, tough

20 calories

16 dumbbell shoulder to overhead

+

NFT:

Accumulate 8 dragon flags

Accumulate 60 banded pull aparts 

Thursday October 2 - Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 12 light banded pass throughs + :30 flutter kicks + :30 jumping jacks]

+

Every 3:00 for 5 sets:

:30 dB thrusters + 12-15 light banded forward raises + :30 hollow hold

+

3 rounds for time (15:00 cap)

24 dumbbell deadlifts

20 calories

16 dumbbell shoulder to overhead

+

NFT:

Accumulate 30 reverse crunches 

Accumulate 60 banded pull aparts 

Friday October 25-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [20m walking lunges + 20m bear crawl + 10 light dumbbell power cleans]

+

Every :90 for 4 sets:

1st: 12 alternating front rack reverse lunges 

2nd: :45 double unders

+

3 rounds for time (15:00 cap)

15 hang squat cleans, 65/95

30 sit ups

300m run or 350m row

+

2-3 rounds NFT:

10/side banded internal rotations

10/side banded external rotations 

:30 bird dogs 

Friday October 25 - Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [20m walking lunges + 20m bear crawl + 10 light dumbbell power cleans]

+

Every :90 for 4 sets:

1st: 12 alternating DB front rack reverse lunges 

2nd: :45 jump rope 

+

3 rounds for time (15:00 cap)

15 DB hang squat cleans 

30 sit ups

300m run or 350m row

+

2-3 rounds NFT:

10/side banded internal rotations

10/side banded external rotations 

:30 bird dogs 

October 14 Bootcamp and CF

Monday October 14 - Crossfit 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [20m broad jump + 20m penguin walk + 10 alternating DB snatches]

+

20.1

10 rounds for time (15:00 cap)

8 ground to overhead, 65/95 (scaled 45/65)

10 bar-facing burpees

+

Every :60 for 15:00

1st: :30 moderate row or bike

2nd: :30 handstand hold or plank

3rd: :30 single-leg pikes

+

NFT:

Accumulate 50 banded lat pull downs

Accumulate 50 russian twists

Monday October 14 - Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [20m broad jump + 20m penguin walk + 10 alternating DB snatches]

+

20.1

10 rounds for time (15:00 cap)

8 dumbbell clean and jerks, moderate

10 dumbbell-facing burpees

+

Every :60 for 15:00

1st: :30 moderate row or bike

2nd: :30 handstand hold or plank

3rd: :30 single-leg pikes

+

NFT:

Accumulate 50 banded lat pull downs

Accumulate 50 russian twists

Tuesday October 15 - Crossfit 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [:30 air squats + 8 strict toes to bar or hanging knee raises + 10 banded pass throughs]

+

Every 3:00 for 5 sets:

4 front squats

10-15 light banded pull aparts

+

3 rounds for time (15:00 cap)

21 row calories

15 toes to bar 

9/side 1-arm dumbbell thrusters, 35/50

+

2-3 rounds NFT:

5-7 barbell roll outs

12 dumbbell curls 

Tuesday October 15 - Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [:30 air squats + 8 strict toes to bar or hanging knee raises + 10 banded pass throughs]

+

Every 3:00 for 5 sets:

20 m walking lunges (weight optional) + 10 ring rows + 10 light banded pull aparts 

+

3 rounds for time (15:00 cap)

21 row calories

15 toes to bar or knees to elbow 

9/side 1-arm dumbbell thrusters

+

2-3 rounds NFT:

10 single leg v-ups / side

12 bicep curls 

Wednesday October 16 - Crossfit 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [15 light banded good mornings + :30 jumping jacks + :30 wrist stretch]

+

Every :90 for 4 sets:

1st: 5 snatch-grip deadlifts, 30x1 tempo

2nd: :45 double under practice

+

4 sets for total reps:

:60 box jump overs 

:60 power cleans, moderate/tough

:60 calories

:60 rest 

+

2-3 sets NFT:

20m/side 1-arm DB overhead carry

:30 wall sit 

Wednesday October 16 - Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [15 light banded good mornings + :30 jumping jacks + :30 wrist stretch]

+

Every :90 for 4 sets:

1st: :30 double kettlebell deadlifts + :30 plank on kettlebells 

2nd: :45 jump rope 

+

4 sets for total reps:

:60 box overs 

:60 dumbbell power cleans, moderate/tough

:60 calories

:60 rest 

+

2-3 sets NFT:

20m/side 1-arm DB overhead carry

:30 wall sit 

Thursday October 17 - Crossfit 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [:30 alternating reverse lunges + 8/side 1-arm DB push press + :30/side pec stretch]

+

Every :90 for 5 sets:

1st: 3 back squats, start light and build so last set is tough

2nd: :45 strict ring dips or dumbbell Z press 

+

AMRAP in 8:00

20 wall balls

20 kettlebell swings

+

NFT:

400m farmers carry, every time you put down the kettlebells/dumbbells you have to perform 10 air squats

Thursday October 17 - Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [:30 alternating reverse lunges + 8/side 1-arm DB push press + :30/side pec stretch]

+

Every :90 for 5 sets:

1st: :30 dumbbell squats at shoulders + :30 renegade rows  

2nd: :30 push-ups + :30 dips off box or bench or :30 skull crushers 

+

AMRAP in 8:00

20 wall balls

20 kettlebell swings

+

NFT:

400m farmers carry, every time you put down the kettlebells/dumbbells you have to perform 10 air squats

Friday October 18 - Crossfit 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [:30 hang from bar + :30 handstand hold or plank + 20m bear crawl + 20m jog]

+

Every :60 for 15:00

1st: 1 power clean and split jerk

2nd: :30 strict pull ups, use band if necessary OR 1 rope climb

3rd: :30 V-ups

+

For total reps of each movement:

2:00 to complete 200m run/250m row + max alternating DB snatches in remaining time

2:00 rest

2:00 to complete 200m run/250m row + wall walks in remaining time 

2:00 rest

2:00 to complete 200m run/250m row + max pull ups in remaining time 

+

2-3 rounds NFT:

:15/side star plank

10/side 1-arm DB scap retractions

Friday October 18 - Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [:30 hang from bar + :30 handstand hold or plank + 20m bear crawl + 20m jog]

+

Every :60 for 15:00

1st: :40 burpees  

2nd: :40 mountain climbers 

3rd: :40 supine toe touches 

+

For total reps of each movement:

2:00 to complete 200m run/250m row + max alternating DB snatches in remaining time

2:00 rest

2:00 to complete 200m run/250m row + wall walks in remaining time 

2:00 rest

2:00 to complete 200m run/250m row + max pull ups in remaining time 

+

Not for time: 

150 banded glute bridges 

October 7 Bootcamp and CF

Monday October 7

10:00 warm up

row/run/bike/ski@easy pace

2 rounds [ :30 air squats + 8/side plank rotations + :30 hang from bar or rings]

+

Every :60 for 15:00

1- 1 moderate squat clean

2- :30 tough upper pull of choice (muscle up, CTB pull up, strict pull ups, etc)

3- :30 plank w/feet elevated/:30 handstand walk practice/:30 handstand hold

+

For 8:00

3 squat cleans, up to 95/135

3 bar-facing burpees

3 squat cleans

6 bar-facing burpees

3 squat cleans

9 bar-facing burpees

Etc…

+

2-3 rounds NFT:

40m dual DB overhead carry, moderate

10 V-ups

Monday 10/7 - Bootcamp 

10:00 warm up - :60 row run bike or ski +

2 rounds - :30 air squats, 8 plank rotations/side, :30 bar hang 

+

Every :60 for 15:00: 

1st: 20 m walking lunges 

2nd: 10 ring rows 

3rd: :30 plank with feet elevated if possible 

+

For 8:00: 

3 DB squat cleans 

3 bar facing burpees 

3 DB squat cleans 

6 bar facing burpees 

3 DB squat cleans 

9 bar facing burpees 

Etc….

+

2-3 rounds not for time 

40 m dual DB OH carry 

10 v-ups 

Tuesday October 8

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [15 light banded good mornings + :30 seated straddle stretch + 20m broad jump + 20m bear crawl]

+

Every 3:00 for 5 sets:

6 touch and go deadlifts, moderate/tough with PERFECT form

:45 double under practice

+

3 rounds for time (15:00 cap)

400m run

24 kettlebell swings

12 box jump overs

+

2 sets NFT:

14 alternating DB bicep curls

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

Tuesday 10/8 - Bootcamp 

10:00 Warm up: :60 row run bike or ski + 2 rounds - 15 banded good mornings, :30 seated straddle stretch, 20 m broad jump, 20 m bear crawl 

+

Every 3:00 for 5 rounds:

:60 jump rope + 15 kB deadlifts + 15 banded glute bridges (green band above knees) 

+

3 rounds 15:00 timecap: 

400 m run 

24 kB swings 

12 box jump overs 

+

2 rounds not for time: 

14 alt bicep curls 

15 banded pull aparts, straight arms 

Wednesday October 9

10:00 warm up

row/run/bike/ski@easy pace

2 rounds [10 prisoner air squats + :30 sit ups + :30 jumping jacks]

+

Every 2:30 for 5 sets:

6 back squats, light/moderate, 20x1 tempo

+

AMRAP in 12:00

200m run

12 toes to bar

250m row/250m ski/.3 mile bike

12 DB thrusters, 35/50

+

2-3 sets NFT:

20m/side 1-arm farmers carry, tough

10 strict toes to rings or hanging knee raises

Wednesday 10/9 - Bootcamp 

10:00 warm up: :60 row run bike or ski + 2 rounds - 10 prisoner air squats, :30 sit ups, :30 jumping jacks 

+

Every 2:30 for 5 rounds: 

:30 jumping squats + :30 mountain climbers + 8-10 push ups 

+

12:00 AMRAP: 

200 m run 

12 ttb or knees to elbow 

250 row/250 ski/.3 mile bike

12 DB thrusters 35/50

+

2-3 sets not for time: 

20 m/side 1-arm FC, tough 

10 strict toes to rings or hanging knee raises 

Thursday October 10

10:00 warm up

row/run/bike/ski@easy pace

2 rounds [10 light alternating DB snatches + 10 hand-release push ups + 5 inchworms]

+

Every :90 for 5 sets:

1st: 1 snatch pull + 1 power snatch + 1 hang power snatch

2nd: :30 strict ring dips or perfect push ups (chest to the floor, no snaking, do on knees if needed)

+

For time (15:00 cap)

50 row calories

50 double unders

50 1-arm DB hang clean and jerks, switch hands every 5 reps, tough

50 double unders

50 sit ups (feet anchored under DBs if possible)

+

2-3 rounds NFT:

15 light banded lat pull downs

:30 weighted sorensen hold

Thursday October 10 - Bootcamp 

10:00 warm up: :60 row run bike or ski + 2 rounds - 10 light alt DB snatches, 10 HRPU, 5 inch worms

+

Every :90 for 5 sets: 

1st: :30 double DB snatch 

2nd: :30 dips of box or bench or perfect push ups 

+

For time 15:00 timecap: 

50 row cal 

100 singles 

50 1-arm DB clean and jerks, switch arms every 5 reps 

100 jump rope 

50 sit ups

+

2-3 rounds not for time: 

15 banded lat pull downs 

:30 weighted Sorensen hold 

Friday October 11

10:00 warm up

row/run/bike/ski@easy pace

2 rounds [ :30 alternating side lunges + :30 flutter kicks + 15 light KB swings]

+

Every :60 for 10:00

1st: 20m DB walking lunges w/DBs at shoulders

2nd: :30 hollow rocks

+

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

60 wall balls

600m run

60 power cleans, 65/95

+

NFT:

Accumulate :90/side plank or 3:00 regular plank if unable to hold side plank for more than :15 at a time

Friday 10/11 - Bootcamp 

10:00 warm up: :60 row run bike or ski + 2 rounds - :30 alt side lunges, :30 flutter kicks, 15 light kbswings

+

Every :60 for 10:00: 

1st: 16 alt deficit reverse lunges 

2nd: :30 hollow hold 

+

16:00 AMRAP, 1 partner working at a time: 

60 wall balls 

600 m run 

60 power cleans 65/95

+

Not for time: 

Accumulate :90 side plank or 3:00 regular plank 

September 23 Bootcamp and CF

Monday 9/23 Crossfit 

Warm up: 2 rounds - 10 pass throughs, 8 ring rows, 5 pushups, 15 banded pull aparts, :20 bar hang 

+

Every :60 for 12:00: 

1st: 5 Strict press 

2nd: :30 hollow rocks 

+

3 rounds for time: 

21 pull ups 

15 HSPU 

9 thrusters (95/65) 

+

3 rounds not for time: 

20 quadruped hip extensions/side 

:30 flutter kicks 

Monday 9/23 Bootcamp

Warm up: 2 rounds - 10 pass throughs, 8 ring rows, 5 pushups, 15 banded pull aparts, :20 bar hang 

+

Every :60 for 12:00: 

1st: :30 heavy db press 

2nd: :30 hollow rocks 

+

3 rounds for time: 

21 pull ups or ring rows

15 hand release push up

9 db thrusters

+

3 rounds not for time: 

20 quadruped hip extensions/side 

:30 flutter kicks 

Tuesday 9/24 Crossfit 

Warm up: 2 rounds - 10 m quad stretch, 10 m inch worms, 20 high knees, 10 air squats, 12 alt side lunges 

+

Every :90 for 12:00: 

Clean complex - 1 power clean, 1 hang power clean, 2 hang squat cleans (work to tough complex) 

+

18:00 EMOM:

1st:  5 front squats (165/115) 

2nd: 10 burpee box jump overs 

3rd: 40 double unders or 80 singles 

+

Not for time: 

50 banded hamstring curls

50 weighted glute bridges 

Tuesday 9/24 Bootcamp

Warm up: 2 rounds - 10 m quad stretch, 10 m inch worms, 20 high knees, 10 air squats, 12 alt side lunges 

+

Every :90 for 12:00: 

12 med ball clean + wall ball with medicine ball

1 burpee

+

18:00 EMOM:

1st:  5 pistol squats per leg (use trx/pole/low box to help) 

2nd: 10 burpee box jump overs 

3rd: 40 double unders or 80 singles 

+

Not for time: 

50 banded hamstring curls

50 weighted glute bridges 

Wednesday 9/25 Crossfit 

Warm up: 2 rounds - 15 banded good mornings, 15 banded forward raises, 20 m bear crawl, 10 m crab walk 

+

Every 2:00 for 12:00: 

1st: 10 DB push press + 15 kB swings 

2nd: :60 weighted sit ups 

+

15:00 AMRAP: 

3-6-9-12-15…..

Power snatch (95/65)

Calories 

+

3 rounds not for time: 

15 banded lat pull downs 

20 alt bicep curls 

Wednesday 9/25 Bootcamp

Warm up: 2 rounds - 15 banded good mornings, 15 banded forward raises, 20 m bear crawl, 10 m crab walk 

+

Every 2:00 for 12:00: 

1st: 10 DB push press + 15 kB swings 

2nd: :60 weighted sit ups 

+

15:00 AMRAP: 

3-6-9-12-15…..

DB snatch

Calories 

+

3 rounds not for time: 

15 banded lat pull downs 

20 alt bicep curls 

Thursday 9/26 Crossfit 

Warm up: 2 rounds - 10 banded OHS, :30 jacks, 20 m broad jumps, 5 warrior squats, :30 hollow hold 

+

Every :60 for 12:00: 

1st: 5 Overhead squats, build to moderate weight 

2nd: :30 plank ups 

+

4 rounds time: 

21 wall balls 

15 toes to bar 

9 DB cleans (50/35) 

+

Not for time: 

200 m Farmers Carry 

Thursday 9/26 Bootcamp

Warm up: 2 rounds - 10 banded OHS, :30 jacks, 20 m broad jumps, 5 warrior squats, :30 hollow hold 

+

Every :60 for 12:00: 

1st: 12 db oh lunges

2nd: :30 plank ups 

+

4 rounds time: 

21 wall balls 

15 toes to bar or knee to elbow

9 DB cleans (50/35) 

+

Not for time: 

200 m Farmers Carry 

Friday 9/27 Crossfit 

Warm up: 2 rounds - 5 inch worms with push up, :30 pigeon stretch/side, 10 DB RDLs, 20 m walking lunges; :30 plank 

+

Every 2:00 for 12:00: 

1st: 10 deadlift @ 75% 1RM + 10 v-ups 

2nd: :45 row, bike, or ski, 85% effort 

+

12:00 AMRAP:  

2 Devil press (35/50

2 alt DB box step ups (35/50) 

4 Devil press 

4 step ups 

6 Devil press 

6 step ups ……..

Continue counting up by 2’s

+

2-3 rounds not for time: 

10 DB external rotations/side 

10 bent over rows

Friday 9/27 Bootcamp

Warm up: 2 rounds - 5 inch worms with push up, :30 pigeon stretch/side, 10 DB RDLs, 20 m walking lunges; :30 plank 

+

Every 2:00 for 12:00: 

1st: 10 kb deadlift + 10 goblet squat + 10 v-ups 

2nd: :45 row, bike, or ski, 85% effort 

+

12:00 AMRAP:  

2 Devil press 

2 alt DB box step ups

4 Devil press 

4 step ups 

6 Devil press 

6 step ups ……..

Continue counting up by 2’s

+

2-3 rounds not for time: 

10 DB external rotations/side 

10 bent over rows

September 16 Bootcamp and CF

Monday 

Warm up: 2 rounds - :30 jacks, 5 push ups, 10 ring rows, 10 air squats, 10 reverse Samson’s 

+

Every :60 for 12:00: 

1st: :30 double unders 

2nd:  6 overhead squats, light to moderate weight, focus on form 

+

10:00 AMRAP: 

3-6-9-12-15….

Power snatch (95/65) 

Pull ups 

+

3 rounds not for time: 

10 v-ups 

12 elevator planks 

Monday bootcamp

Warm up: 2 rounds - :30 jacks, 5 push ups, 10 ring rows, 10 air squats, 10 reverse Samson’s 

+

Every :60 for 12:00: 

1st: :30 jump rope 

2nd:  6 overhead squats with band

+

10:00 AMRAP: 

3-6-9-12-15….

Alt DB Snatch

Ring rows/pull ups

+

3 rounds not for time: 

10 v-ups 

12 elevator planks 

Tuesday 

Warm up: 2 rounds - 10 light dB cleans, :30 wrist stretch, 10 sit ups, 20 glute bridges, 15 good mornings

+

Every :90 for 12:00: 

1 power clean, 2 hang power cleans, :30 plank on barbell (build to tough complex) 

+

For time (16:00 timecap): 

800 m run 

40 thrusters (95/65) 

400 m run 

40 thrusters 

200 m run 

+

Not for time: 

Accumulate 30 hip extensions 

Accumulate 60 plank marches 

Tuesday bootcamp

Warm up: 2 rounds - 10 light dB cleans, :30 wrist stretch, 10 sit ups, 20 glute bridges, 15 good mornings

+

Every :90 for 12:00: 

10 calorie bike + 30 plate hops (Focus on completing as fast as possible, while also being able to rest 20-30 seconds

+

For time (16:00 timecap): 

800 m run 

40 DB thrusters 

400 m run 

40 DB thrusters 

200 m run 

+

Not for time: 

Accumulate 30 Glute bridges

Accumulate 60 plank marches 

Wednesday 

Warm up: 2 rounds - 5 suitcase deadlifts/side, 10 kB swings, :30 kipping, 20 m high knees, 5 inch worms 

+

Every 2:00 for 10:00: 

12 Front rack reverse lunges + 9 push press 

+

4 rounds for time: 

15 deadlift, no heavier than 225/155 

12 bar facing burpees 

9 toes to bar 

+

2 rounds not for time: 

100 m barbell overhead carry 

:40 flutter kicks 

Wednesday bootcamp

Warm up: 2 rounds - 5 suitcase deadlifts/side, 10 kB swings, :30 kipping, 20 m high knees, 5 inch worms 

+

Every 1:00 for 10:00: 

1- 6 per side split squat

2- 6 per side 1 arm seated db press

+

4 rounds for time: 

15 KB deadlift

12 KB facing burpees

9 toes to bar or knee raises

+

2 rounds not for time: 

100 m oh plate carry

:40 flutter kicks 

Thursday 

Warm up: 2 rounds - 10 m crab walk, 10 m Spider-Man stretch, 20 alternating step ups, :30 top of ring row hold 

+

For 10:00: 

Work to heavy back squat triple

+

For time; 

1,000 m row 

50 Box jump overs 

50 1-arm dB clean and jerk (50/35) 

1,000 m row 

+

3 rounds not for time: 

:30 hollow hold 

:30 Superman hold 

Thursday 

Warm up: 2 rounds - 10 m crab walk, 10 m Spider-Man stretch, 20 alternating step ups, :30 top of ring row hold 

+

For 10:00: 

1- 5 goblets squat ( try to go heavier every round)

2- :30 shoulder taps 

+

For time; 

1,000 m row 

50 Box jump overs 

50 1-arm dB clean and jerk (50/35) 

1,000 m row 

+

3 rounds not for time: 

:30 hollow hold 

:30 Superman hold 

Friday 

Warm up: 2 rounds - 20 m bear crawl, 20 m lunges, 20 shoulder taps, :30 chest opening stretch on rig, trx, or rings

+

Every :60 for 15:00: 

1st: :30 3-point dB row right 

2nd: :30 3-point dB row left 

3rd: 16 alt bicep curls 

+

For time: 10-15-20 (20 minute timecap): 

Power cleans (135/95)

Bike calories 

Cash out: 100 air squats 

+

Not for time: 

Accumulate a total of 50 banded pull aparts 

Friday bootcamp

Warm up: 2 rounds - 20 m bear crawl, 20 m lunges, 20 shoulder taps, :30 chest opening stretch on rig, trx, or rings

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Every :60 for 15:00: 

1st: :30 3-point dB row right 

2nd: :30 3-point dB row left 

3rd: 16 alt bicep curls 

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For time: 10-15-20 (20 minute timecap): 

Power clean + front squat 

Bike calories 

Cash out: 100 air squats 

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Not for time: 

Accumulate a total of 50 banded pull aparts