Monday 12/9 Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 10 light kB swings, :30 jacks, 5 inch worms with push up, :30 wrist stretch
+
For 14:00:
Work to find power clean 1RM or work on form
*15 sit ups between lifts
+
12:00 AMRAP:
2,4,6,8…..
Push jerk (no heavier than 135/95)
Bar facing burpees
+
Not for time:
Accumulate 150 mountain climbers
Monday 12/9 Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 10 light kB swings, :30 jacks, 5 inch worms with push up, :30 wrist stretch
+
For 14:00:
7 dB power clean (start light keep building to a heavy 7 unbroken)
7 box jumps
14 sit ups
+
12:00 AMRAP:
2,4,6,8…..
Push dB push jerk heavy
Burpees over dB
+
Not for time:
Accumulate 150 mountain climbers
Tuesday 12/10 Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 20 m walking lunges, 20 m quad stretch, 12 good mornings, 10 pass throughs
+
15:00 EMOM:
1st: 6-8 barbell split stance squats right
2nd: 6-8 barbell split stance squats right
3rd: :30 flutter kicks
+
4 rounds for time:
3:00 on / 1:00 off
20/15 cals
10 wall balls
Power snatch in remaining time (95/65)
*score is total number of snatches
+
Not for time:
Accumulate 60 banded hamstring curls
Tuesday 12/10 Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 20 m walking lunges, 20 m quad stretch, 12 good mornings, 10 pass throughs
+
15:00 EMOM:
1st: 20 m lunges
2nd: 20 m bear crawl
3rd: :30 flutter kicks
+
4 rounds for time:
3:00 on / 1:00 off
20/15 cals
10 wall balls
Single arm dB snatch (2 reps count as one to make it competitive with CrossFit)
*score is total number of snatches
+
Not for time:
Accumulate 60 banded hamstr
Wednesday 12/11 Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 20 m Spider-Man, 10 m crab walk, 10 pull aparts, 10 forward raises
+
12:00 EMOM:
1st: 5 Power cleans @ 70% 1RM
2nd: 10 push ups
3rd: 6-8 ring dips
+
For time (20 minute timecap):
20 DB bench press
400 meters
15 DB bench
400 meters
10 DB bench
400 meters
5 DB bench
400 meters
+
Not for time:
Accumulate 2:00 side plank for side
Wednesday 12/11 Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 20 m Spider-Man, 10 m crab walk, 10 pull aparts, 10 forward raises
+
12:00 EMOM:
1st: 10 heavy dB power clean ( go mid shin not to ground)
2nd: 10 push ups
3rd: 6-8 dips (paralets, on bench, or on box )
+
For time (20 minute timecap):
20 DB bench press
400 meters
15 DB bench
400 meters
10 DB bench
400 meters
5 DB bench
400 meters
+
Not for time:
Accumulate 2:00 side plank for side
Thursday 12/11 CrossFit
Warm up :60 row bike ski or run + 2 rounds - 6 warrior squats, :30 pigeon stretch, 10 ring rows,
10 plank ups
+
For 14:00 minutes
5 front squats
15 hollow rocks
+
For time (15:00 timecap):
21-18-15-12-9-6-3
Sit ups
Box jumps
Ring row
Jump rope x2 on the amount of reps
+
2 rounds not for time:
:30 weighted glute bridge hold
15 quadruped hip extensions/side (band above knee)
Thursday 12/11 Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 6 warrior squats, :30 pigeon stretch, 10 ring rows, 10 plank ups
+
For 14:00:
7 dB thrusters. Start light find a heavy one
:15 hollow hold
5 sit ups
+
For time (15:00 timecap):
21-18-15-12-9-6-3
Sit ups
Box jumps
Ring row
Jump rope x2 on the amount of reps
+
2 rounds not for time:
:30 weighted glute bridge hold
15 quadruped hip extensions/side (band above knee)
Friday 12/12 Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 5 burpees, :30 shoulder taps, :30 chest opener stretch, 20 m Samson
+
Every :90 for 5 sets:
1st: 6 Devil press
2nd: 12 renegade rows
+
In teams of 2, 1 partner working at a time:
20 rounds (95/65):
5 squat cleans
5 front squats
5 shoulder to overhead
+
Not for time:
Accumulate 150 weighted side bends (75/side)
Friday 12/12 Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 5 burpees, :30 shoulder taps, :30 chest opener stretch, 20 m Samson
+
Every :90 for 5 sets:
1st: 6 Devil press
2nd: 12 renegade rows
+
In teams of 2, 1 partner working at a time:
20 rounds
10 dB hang power cleans
10 dB front squats
10 dB thrusters
+
Not for time:
Accumulate 150 weighted side bends (75/side)