November 4 Bootcamp and CF
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
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
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