November 4 Bootcamp and CF

November 2, 2019

Monday November 4-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 20m quad stretch + 20m broad jumps + 5/side 1-arm DB hang clean and jerks]

20.4

For time (20:00 cap)

30 box jumps

15 clean and jerks, 65/95 (scaled 35/65)

30 box jumps

15 clean and jerks, 85/135 (55/95)

30 box jumps

10 clean and jerks, 115/185 (75/115)

30 pistol squats or step ups with wall ball

10 clean and jerks, 145/225 (95/135)

30 pistol squats or step ups with wall ball

5 clean and jerks, 175/275 (115/155)

30 pistol squats or step ups with wall ball

5 clean and jerks, 205/315 (135/185)

For 12:00

1st: :30 lemon squeezers

2nd: 12-15 light banded pull downs

3rd: :30 row/bike/ski@easy pace

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 20m quad stretch + 20m broad jumps + 5/side 1-arm DB hang clean and jerks]

20.4

For time (20:00 cap)

30 box jumps

15 DB clean and jerks

30 box jumps

15 DB clean and jerks

30 box jumps

10 DB clean and jerks, heavier

30 pistol squats or step ups with wall ball

10 DB clean and jerks

30 pistol squats or step ups with wall ball

5 DB clean and jerks, heavier than second weight

30 pistol squats or step ups with wall ball

5 DB clean and jerks

For 12:00

1st: :30 lemon squeezers

2nd: 12-15 light banded pull downs

3rd: :30 row/bike/ski@easy pace

Tuesday November 5-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [20m alternating lunges + 20m penguin walk + :30 passive hang from bar]

For 15:00

1st: :30 strict pull ups

2nd: :30 strict ring dips, use band if necessary

3rd: :30 plank w/feet elevated

For 15:00

1st: 40m farmers carry

2nd: 6 DB Z-press on L arm

3rd: 6 DB Z-press on R right

2-3 sets NFT:

16 alternating DB bicep curls

16 russian twists

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [20m alternating lunges + 20m penguin walk + :30 passive hang from bar]

For 15:00

1st: :30 strict pull ups/barbell pull ups/ring rows

2nd: :30 hand-release push ups

3rd: :30 plank w/feet elevated

For 15:00

1st: 40m farmers carry

2nd: 6 DB Z-press on L arm

3rd: 6 DB Z-press on R right

2-3 sets NFT:

16 alternating DB bicep curls

16 russian twists

Wednesday November 6-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 5 air squats w/alternating 1-arm reach overhead + 20m high knees + 20m jog +

Every :90 for 5 sets:

1st: 3-4 front squats, 33x1 tempo (3 seconds down, 3 second pause in the bottom)

2nd: :45 double unders

AMRAP in 10:00

8 dumbbell burpees

12 dumbbell front squats

16 calories

2-3 rounds NFT:

10/side kettlebell oblique bends

15/side 1-arm light banded tricep extensions

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 5 air squats w/alternating 1-arm reach overhead + 20m high knees + 20m jog + 10 toe touches from standing position]

Every :90 for 5 sets:

1st: 6-8 goblet squats, 33x1 tempo

2nd: :45 double unders or single unders

AMRAP in 10:00

8 dumbbell burpees

12 dumbbell front squats

16 calories

2-3 rounds NFT:

10/side kettlebell oblique bends

15/side 1-arm light banded tricep extensions

Thursday November 7-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 6/side 1-arm dumbbell push press + :30/side front rack stretch +

Every 3:00 for 5 sets:

5 bench press, 30x1 tempo

20m/side uneven carry (1-arm KB front rack, 1-arm farmers carry)

For total reps:

5:00 calories

:60 rest

3:00 strict pull ups

:60 rest

:60 alternating dumbbell snatches

2-3 sets NFT:

:30 flutter kicks

:30 wall sit

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 6/side 1-arm dumbbell push press + :30/side front rack stretch + :30 ring row hold]

Every 3:00 for 5 sets:

5 DB bench press, 30x1 tempo

20m/side uneven carry (1-arm KB front rack, 1-arm farmers carry)

For total reps:

5:00 calories

:60 rest

3:00 strict pull ups/barbell pull ups/ring rows

:60 rest

:60 alternating dumbbell snatches

2-3 sets NFT:

:30 flutter kicks

:30 wall sit

Friday November 8-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating reverse lunges + :30 alternating side lunges + :30 plank + :30 mountain climbers]

Every :90 for 5 sets:

1st: 8 alternating reverse lunges w/bar on back

2nd: :15/side star plank

For time (15:00 cap)

800m row/ski or 1 mile bike

Then:

21-15-9

Thrusters, 65/95

Toes to bar

Then:

20 burpees

2-3 sets NFT:

12 PVC pull downs

:30 handstand hold

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating reverse lunges + :30 alternating side lunges + :30 plank + :30 mountain climbers]

Every :90 for 5 sets:

1st: 8 alternating reverse lunges w/DBs at shoulders

2nd: :15/side star plank

For time (15:00 cap)

800m row/ski or 1 mile bike

Then:

21-15-9

DB thrusters, 65/95

Hanging knee raises or weighted sit ups

Then:

20 burpees

2-3 sets NFT:

12 PVC pull downs

:30 handstand hold

October 28 Bootcamp and CF

October 27, 2019

Monday October 28- CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [20m penguin walk + 20m bear crawl + 10 alternating toe touches from plank position + :30/side pec stretch on rig]

20.3

For time (9:00 cap)

21-15-9

Deadlifts, 155/225 (scaled-95/135)

Handstand push ups

21-15-19

Deadlifts, 205/315 (scaled- 135/185)

50ft handstand walk

For 16:00

1st: :30 row/bike/ski@moderate effort

2nd: :30 strict pull ups

3rd: :30 box jump overs

4th: :30 flutter kicks

Not for time:

200m HEAVY farmers carry, every time you put down the KBs perform 10 air squats

Monday October 28 - Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [20m penguin walk + 20m bear crawl + 10 alternating toe touches from plank position + :30/side pec stretch on rig]

20.3

For time (9:00 cap)

21-15-9

Dual dumbbell deadlifts

Hand-release push ups

21-15-19

Dual dumbbell deadlifts at heavier weight

50ft bear crawl

For 16:00

1st: :30 row/bike/ski@moderate effort

2nd: :30 ring rows

3rd: :30 box jump overs or step overs

4th: :30 flutter kicks

Not for time:

200m HEAVY farmers carry, every time you put down the KBs perform 10 air squats

Tuesday October 29- CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating side lunges + :30 seated straddle stretch + 20m quad stretch + 20m jog]

Every :90 for 5 sets:

1st: 4-5 back squats, start light and build so last set is tough

2nd: 8/side 1-arm dumbbell rows, 20x1

AMRAP in 12:00

300m run

12 alternating reverse goblet lunges

10 toes to bar

8 burpees

2-3 rounds NFT:

10-15 light banded lat pull downs

:30 lemon squeezers

Tuesday October 29- Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating side lunges + :30 seated straddle stretch + 20m quad stretch + 20m jog]

Every :90 for 5 sets:

1st: :30 goblet squats + :30 sit ups

2nd: :30 ring rows + 12 banded pull aparts

AMRAP in 12:00

300m run

12 alternating reverse goblet lunges

10 toes to bar or knees to elbow

8 burpees

2-3 rounds NFT:

10-15 light banded lat pull downs

:30 lemon squeezers

Wednesday October 30- CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 jumping jacks + :30 sit ups + 20m frankenstein + 20m jog]

Every 3:00 for 5 sets:

5 power clean singles, crisp focusing on good form

:30 plank w/hands on barbell

12-15 light banded pull aparts

3 rounds for time (15:00 cap)

50 double unders

12 ground to overhead, 65/95

24 calories

2-3 rounds NFT:

40m plate pinch carry

10 light dumbbell forward raises

Wednesday October 30- Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 jumping jacks + :30 sit ups + 20m frankenstein + 20m jog]

Every 3:00 for 5 sets:

15 DB cleans

12 renegade rows

9 push ups

3 rounds for time (15:00 cap)

50 double unders or 100 singles

12 DB ground to overhead

24 calories

2-3 rounds NFT:

40m plate pinch carry

10 light dumbbell forward raises

Thursday October 31- CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 10 light banded overhead squats + :30 wrist stretch + 10 alternating DB snatches)

Every :90 for 5 sets:

1st: 1 power snatch + 3 overhead squats, keep it light unless already proficient at OHS

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

For total reps:
2:00 to complete 200m run/250m row + max wall balls in the remaining time

2:00 rest

2:00 to complete 200m run/250m row + max bike or ski cals in remaining time (if rowing, switch to bike/ski)

2:00 rest

2:00 to complete 200m run/250m row + max devil’s press in remaining time

2-3 rounds NFT:

:20/side star plank

10-15 hip extensions on GHD

Thursday October 31- Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 10 light banded overhead squats + :30 wrist stretch + 10 alternating DB snatches)

Every :90 for 5 sets:

1st: 8 1-arm DB OH squat, right + 8 1-arm DB OH squat left

2nd: :45 Alt DB snatches

For total reps:
2:00 to complete 200m run/250m row + max wall balls in the remaining time

2:00 rest

2:00 to complete 200m run/250m row + max bike or ski cals in remaining time (if rowing, switch to bike/ski)

2:00 rest

2:00 to complete 200m run/250m row + max devil’s press in remaining time

2-3 rounds NFT:

:20/side plank

15 quadruped hip extensions/side

Friday November 1 - Crossfit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + 10 alternating toe touches from plank position +

Every :90 for 4 sets:

1st: 6 bench press, 30x1 tempo

2nd: 8 dumbbell romanian deadlifts, 30x1 tempo

For time (15:00 cap)

200m run/250m row

30 dumbbell step ups, one dumbbell held any way

200m run/250m row

20 burpees over dumbbell

200m run/250m row

10 wall walks

NFT:

Accumulate 30 V-ups

Accumulate :60 arrested superman

Friday November 1 - Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 hand-release push ups + 10 alternating toe touches from plank position +

Every :90 for 4 sets:

1st: 12 DB bench press with glute bridge hold

2nd: 8 dumbbell romanian deadlifts, 30x1 tempo

For time (15:00 cap)

200m run/250m row

30 dumbbell step ups, one dumbbell held any way

200m run/250m row

20 burpees over dumbbell

200m run/250m row

10 wall walks or 20 shoulder taps w/ feet elevated

NFT:

Accumulate 30 V-ups

Accumulate :60 arrested superman

October 21 Bootcamp and CF

October 20, 2019

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

October 13, 2019

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

October 6, 2019

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

Lift & Move

November 4 Bootcamp and CF

October 28 Bootcamp and CF

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October 7 Bootcamp and CF