December 9 Bootcamp and CF
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)
December 2 Bootcamp and CF
Monday 12/2 Crossfit
Warm up: :60 row, bike, ski + 2 rounds - 5 snatch pulls, 5 snatch high pulls, 5 snatch balances, 10 pass throughs
+
For 14:00:
Snatch work
*work to 1RM or focus on form
+
For time:
30 calorie bike
15 hang cleans (65/95)
15 thrusters (65/95)
30 calorie ski
15 front squats (65/95)
15 push press (65/95)
30 calorie row
+
Not for time:
Accumulate 50 barbell glute bridges
Monday 12/2 bootcamp
Warm up: :60 row, bike, ski + 2 rounds - 5 snatch pulls, 5 snatch high pulls, 5 snatch balances, 10 pass throughs (teaching moment for beginners)
+
For 14:00:
2-4-6-8-10-12-14…etc
db snatch
ring row
air squat
+
For time:
30 calorie bike
15 db hang cleans (If using 15 pounds or less reps are 30)
15 db thrusters (If using 15 pounds or less reps are 30)
30 calorie ski
15 db front squats (If using 15 pounds or less reps are 30)
15 db push press (If using 15 pounds or less reps are 30)
30 calorie row
+
Not for time:
Accumulate 50 barbell or weighted glute bridges
Tuesday 12/3 Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 5 push ups, 20 m high knees, 20 m butt kicks, :30 plank
+
10:00 EMOM:
1st: :40 double unders
2nd: 6-8 HSPU
+
For time:
3-9-15-9-3
Toes to bar
Box jumps
KB swings
+
2-3 rounds not for time:
12 banded lat pull downs
15 hollow rocks
Tuesday 12/3 Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 5 push ups, 20 m high knees, 20 m butt kicks, :30 plank
+
10:00 EMOM:
1st: :40 jump rope
2nd: 8 hand release push ups
+
For time:
3-9-15-9-3
Knee raises
Box jumps
KB swings
+
2-3 rounds not for time:
12 banded lat pull downs
15 hollow rocks
Wednesday 12/3 Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 15 banded forward raises, :30 chest opener stretch, 20 shoulder taps, 20 m walking lunges
+
For 15:00, steady pace (add weight to bench):
5 bench press
7 ring rows
9 strict press
+
21-15-9, for time:
Wall balls
Push ups
*400 m row after each round
+
Not for time:
Accumulate 60 Russian twists
2:00 plank with elbows on wall ball
Wednesday 12/3 Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 15 banded forward raises, :30 chest opener stretch, 20 shoulder taps, 20 m walking lunges
+
For 15:00, steady pace (add weight to bench):
5 bench press or db bench press
7 ring rows
9 strict press or db strict press
+
21-15-9, for time:
Wall balls
Push ups
*400 m row after each round
+
Not for time:
Accumulate 60 Russian twists
2:00 plank with elbows on wall ball
Thursday 12/4 Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 2 wall walks, :30 bar hang, 5 Snatch + 5 OHS with empty bar
+
Every :90 for 5 rounds:
1st: 6 chest to bar pull ups or 3 bar muscle ups
2nd: 10 split stance rows/side
+
For time;
25 snatches @ 75% 1RM
Cash out: 800m run
+
30 barbell bicep curls (35/55)
30 DB tricep kickbacks/side
Thursday 12/4 Bootcamp
Warm up: :60 row bike ski or run + 2 rounds - 2 wall walks or plank walk ins, :30 bar hang, 5 Snatch + 5 OHS with empty bar
+
Every :90 for 5 rounds:
1st: 6 Ring rows (body parallel to floor if possible or as low as possible)
2nd: 10 split stance rows/side
+
For time;
50 DB snatches
Cash out: 800m run
+
30 barbell or db bicep curls (35/55)
30 DB tricep kickbacks/side
Friday 12/5 Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 5 suitcase deadlifts/side, 5 burpees, 10 air squats, :30 hollow hold
+
For 14:00, working to heavy set:
5 back squats
10 plank ups
+
For time, with a partner:
150 Deadlifts (225/155)
150 burpees over bar
+
2-3 rounds not for time:
40 m overhead KB carry
:30 weighted Sorensen hold
Friday 12/5 Crossfit
Warm up: :60 row bike ski or run + 2 rounds - 5 suitcase deadlifts/side, 5 burpees, 10 air squats, :30 hollow hold
+
For 14:00, working to heavy set:
5 goblet squats ( can use dumbells for more weight options)
10 plank ups
+
For time, with a partner:
150 kb Deadlifts
150 burpees over bar or kb
+
2-3 rounds not for time:
40 m overhead KB carry
:45 reverse plank shoulders on bench
November 25 Bootcamp and CF
Monday November 25-CrossFit
Warm up ( :30 plank, 20 Russian twist, 10 air squats x3)
+
15 min time cap
60 oh press @ 50 % of max or with just the bar
everytime you break you have 5 push ups and 5 calories on your choice of machine
rest as needed
+
16 min emom done for max reps
1: :60 jump rope or double unders
2: :60 db power cleans
3: :60 wall balls
4: rest
+
2-3 rounds
:15 L hang or knee tuck hang
:30 rest
Bootcamp
Warm up ( :30 plank, 20 Russian twist, 10 air squats x3)
+
15:00 cap
60 DB press
everytime you break you have 5 sit ups and 5 calories on your choice of machine
rest as needed
+
16 min emom done for max reps
1: :60 jump rope or double unders
2: :60 db power cleans
3: :60 wall balls
4: rest
+
2-3 rounds
:15 L hang or knee tuck hang
:30 rest
Tuesday November 26-CrossFit
Warm Up ( 250 m row as fast as possible, :30 bottom of squat hold, 10 pvc pass overs, 10 pvc overhead squauts x2)
+
14 min ( start at 50% of front squat and build to find a heavy set for the day )
1 Deadlift
1 hang squat clean (or 1 power clean 3 front squats )
2 front squats
+
14 min amrap
500 m row/ski or .8 miles on bike
10 power cleans @60% of max or 6/10
+
accumulate 2 minutes
reverse plank
Bootcamp
Warm Up ( 250 m row as fast as possible, :30 bottom of squat hold, 10 pvc pass overs, 10 pvc overhead squauts x2)
+
14:00@steady pace
6 dumbbell deadlifts
6 dumbbell hang power cleans
12 bike calories
Accumulate :45 plank
+
14 min amrap
500 m row/ski or .8 miles on bike
15 russian kettlebell swings, moderate/tough
15 sit ups
+
NFT:
Accumulate :60 hollow hold
Accumulate 40 russian twists
Wednesday November 27-CrossFit
Warm up ( 1 min row/bike/ski/run, 20 m Frankenstein, 20 m high knees, 10 air squats x3)
+
14 min amrap ( start at 50% or 5/6 on rpe scale) ( focus on squat form and landing soft on the box)
5 back squats
5 box jumps
rest as needed
+
4 rounds for time (15 minute time cap)
1 mile bike
30 box step ups
10 pull ups or 20 ring row
+
accumulate :90 plank with plate on back
Bootcamp
Warm up ( 1 min row/bike/ski/run, 20 m Frankenstein, 20 m high knees, 10 air squats x3)
+
14:00@steady pace
10 goblet squats
20 plate hops
2 wall walks
250m row
+
4 rounds for time (15 minute time cap)
1 mile bike
30 box step ups
10 pull ups or 20 ring row
+
NFT
accumulate :90 arrested superman
Thursday November 28
Class at 8:00 AM
Workout TBD
Friday November 29
Class at 10:00 AM only
BIG BACK FRIDAY!
Exercise 1: Done as a straight set Every 90 Sec for 6 Rounds
8 Barbell RDLs + 6 Barbell Mid Rows - Increase the weight every round to a top set
Exercise Group 2: Done as a straight set Every 90 Sec of 5 Rounds
Ab Roll Out with your barbell: 30 Sec Max Reps
Exercises 3 and 4: Done as a super set
10 Lat Pull Downs or Strict Pull Ups: Transition Rest
12 Split Stance Bent Over Kb/Db Row 90 Sec Rest
x 3 Rounds
Exercise 5 and 6: Done as a super set (you have 5 min to complete it)
100 Trap Shrugs done with KBs/DBs every time you stop 15 band pull aparts
Exercise 7: Done with a partner (work rest 1:1)
150 Barbell Bicep Curls #55#35
EXTRA CREDIT:
3 Partners: 12/9 Cal Bike Sprints - 6 Rounds
November 18 Bootcamp and CF
Monday November 18-CrossFit
Warm up: ( :20 hollow hold, 5 calories, :30 plank, 20 banded good mornings) x2
+
14 min amrap (go at own pace, strength based)
3 Deadlifts (start at 7/10 on rpe scale) (keep building as you feel comfortable)
:20 plank
6 push ups
+
For Time (15 min timecap)
50 push ups
50 air squats
50 ring rows
50 wall balls
+
(1 min row bike ski, 40 m farmer carry)
Bootcamp
Warm up: ( :20 hollow hold, 5 calories, :30 plank, 20 banded good mornings) x2
+
14 min amrap (go at own pace, strength based)
250m row or 250m ski
6 dual dumbbell deadlifts, moderate/tough
Accumulate :45 plank
+
For Time (15 min timecap)
50 hand-release push ups
50 air squats
50 ring rows
50 wall balls
+
NFT:
:60 row/bike/ski
40m farmers carry
Tuesday November 19-CrossFit
Warm up: (1 min row bike ski, 5 push ups, 10 light 1 arm db press) x3
+
10 min amrap (work at your own pace strength)
4 strict press at 70% of max or 7/10 on rpe scale
6 calories
+
4 rounds for time (15 min timecap)
10 burpees
15 box jumps
20 db snatches
+
NFT:
:20 hollow hold
20 russian twist
Bootcamp
Warm up: (1 min row bike ski, 5 push ups, 10 light 1 arm db press) x3
+
10 min amrap (work at your own pace strength)
4 dumbbell strict press, tough
:30 flutter kicks
12 calories
+
4 rounds for time (15 min timecap)
10 burpees
15 box jumps
20 db snatches
+
NFT:
:20 hollow hold
20 russian twist
Wednesday November 20-CrossFit
Warm up: (1 min row bike ski, 20 m Frankenstein, 20 m quad stretch, 20 m high knees) x 3
+
15 min amrap (work at your own pace)
4 back squats (start at 6 or 7/10 rpe) (find heavy set)
4 pull ups
40 jump ropes
+
13 min amrap
10 thrusters up to 65/95
10 calorie bike
10 pull ups
+
accumulate 1 min flutter kick
accumulate 1 min plate pinch hold
Bootcamp
Warm up: (1 min row bike ski, 20 m Frankenstein, 20 m quad stretch, 20 m high knees) x 3
+
Every :60 for 15:00
1st: 8 tough goblet squats
2nd: :30 top of ring row hold
3rd: :30 jump rope practice
+
13 min amrap
10 dumbbell thrusters
10 calorie bike
10 ring rows
+
NFT:
accumulate 1 min flutter kick
accumulate 1 min plate pinch hold
Thursday November 21-CrossFit
Warm up: ( :30 air squats, :30 lunges, :30 jumping jacks) x3
+
15 min emom
1: :40 seconds box step ups
2: :40 jump rope
3: :40 plank
+
12 min amrap
12 db bench presss
40 m farmer carry
20 band pull aparts
+
accumulate 1:30 L sit or hanging knee raise
Bootcamp
Warm up: ( :30 air squats, :30 lunges, :30 jumping jacks) x3
+
15 min emom
1: :40 seconds box step ups
2: :40 plate hops
3: :40 plank
+
12 min amrap
12 db bench press
40 m farmer carry
20 band pull aparts
+
NFT:
accumulate 1:30 L sit or hanging knee raise
Friday November 22-CrossFit
Warm up: 10 min row/ bike/ ski at easy pace
Can switch machines
+
12 min amrap
40 m sled push
5 ring rows
10 air squats
20 single arm alt dB cleans
+
Row 2,000 meters
Every 2 minutes complete 3 burpees
+
10 banded bicep curls
10 banded tricep pull downs
10 banded lat pull downs
x2-3
Bootcamp
Warm up: 10 min row/ bike/ ski at easy pace
Can switch machines
+
Every :60 for 12:00
1st: 10 dumbbell power cleans
2nd: 2-3 wall walks or :30 handstand hold
3rd: 20m/side 1-arm KB overhead carry
+
For time (15:00 cap)
Row 2,000 meters
Every 2 minutes complete 3 burpees
+
2-3 rounds NFT:
10 banded bicep curls
10 banded tricep pull downs
10 banded lat pull downs
November 11 Bootcamp and CF
Monday November 11-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hang from the bar + 5/side 1-arm DB thrusters + 20m quad stretch + 10m duck walk + 10m crab walk]
+
5:00-10:00 movement prep
+
20.5
For time (20:00 cap)
40 ring muscle ups or pull ups
80 row calories
120 wall balls
Partitioned any way (ex: 10 rounds of 4 MUs + 8 wall balls + 12 calories, or 4 rounds of 10 MUs, 20 calories, 30 wall balls)
+
For 9:00
1st: :30 easy bike/ski/jog on treadmill
2nd: :30 plank
3rd: 12-15 light band pull aparts
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hang from the bar + 5/side 1-arm DB thrusters + 20m quad stretch + 10m duck walk + 10m crab walk]
+
5:00-10:00 movement prep
+
20.5
For time (20:00 cap)
40 pull ups/barbell pull ups/ring rows
80 row calories
120 wall balls
Partitioned any way (ex: 10 rounds of 4 PUs + 8 wall balls + 12 calories, or 4 rounds of 10 PUs, 20 calories, 30 wall balls)
+
For 9:00
1st: :30 easy bike/ski/jog on treadmill
2nd: :30 plank
3rd: 12-15 light band pull aparts
Tuesday November 12-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + :30/side front rack stretch + 10 light banded pass throughs + :30 jumping jacks]
+
Every :90 for 5 sets:
1st: 3 clean-grip deadlifts + 3 hang power cleans, build so last set is moderate/tough
2nd: :30 plank + 10 light banded forward raises
+
AMRAP in 10:00
12 bar-facing burpees
6 power cleans, up to 95/135
12 bar-facing burpees
24 sit ups
+
2-3 rounds NFT:
10 alternating light DB frontal raise
:30 flutter kicks
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 alternating toe touches from plank position + :30/side front rack stretch + 10 light banded pass throughs + :30 jumping jacks]
+
Every :90 for 5 sets:
1st: 3 dumbbell deadlifts + 3 dumbbell hang power cleans, tough
2nd: :30 plank + 10 light banded forward raises
+
AMRAP in 10:00
12 bar-facing burpees
6 DB power cleans, moderate
12 bar-facing burpees
24 sit ups
+
2-3 rounds NFT:
10 alternating light DB frontal raise
:30 flutter kicks
Wednesday November 13-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 bottom of a squat hold + :30 hang from bar or rings + 12 alternating 1-arm KB swings + :30 handstand hold]
+
Every 3:00 for 5 sets:
4 back squats, 22x1 tempo
6-8 strict toes to bar
+
Every :60 for 16:00
1st: 8/10 row calories
2nd: 40 double unders
3rd: 6 front squats from the floor, as heavy as 95/135
4th: 2-3 wall walks
+
Not for time:
Accumulate 2:00 superman hold
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 bottom of a squat hold + :30 hang from bar or rings + 12 alternating 1-arm KB swings + :30 handstand hold]
+
Every 3:00 for 5 sets:
6 goblet squats, 22x1 tempo
6-8 strict hanging knee raises or leg raises from floor
+
Every :60 for 16:00
1st: 8/10 row calories
2nd: 40 single unders
3rd: 6 DB front squats, tough!
4th: 2-3 wall walks
+
Not for time:
Accumulate 2:00 superman hold
Thursday November 14-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 light banded pass throughs + 10 light alternating DB snatches + :15/side plank]
+
Every :90 for 5 sets:
1st: 4 bench press, 30x1 tempo
2nd: 10-12 Zottman curls, slow and controlled
+
3 rounds for time (15:00 cap)
20 kettlebell swings
20 box jumps
20 hand-release push ups
40m heavy farmers carry (this should not be the same weight as your kettlebell swings)
+
2-3 rounds NFT:
6-8/side 1-arm DB external rotation
15 unweighted hip extensions
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 10 light banded pass throughs + 10 light alternating DB snatches + :15/side plank]
+
Every :90 for 5 sets:
1st: 4 DB bench press, 30x1 tempo
2nd: 10-12 Zottman curls, slow and controlled
+
3 rounds for time (15:00 cap)
20 kettlebell swings
20 box jumps or step ups
20 hand-release push ups
40m heavy farmers carry (this should not be the same weight as your kettlebell swings)
+
2-3 rounds NFT:
6-8/side 1-arm DB external rotation
15 unweighted hip extensions
Friday November 15-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 light banded overhead squats + 20m alternating lunges + 20m jog + :30 sit ups]
+
For 10:00
Overhead squat technique practice, stay VERY light unless you have a solid position
+
AMRAP in 15:00
500m row/ski or .7 miles on the bike
12 toes to bar
12 alternating pistol squats
12 alternating dumbbell snatches
+
2-3 rounds NFT:
10/side banded internal rotations
15 hollow rocks
Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ 10 light banded overhead squats + 20m alternating lunges + 20m jog + :30 sit ups]
+
For 10:00
Easy bike, off every 2:00 for 10 light banded overhead squats and 3 burpees
+
AMRAP in 15:00
500m row/ski or .7 miles on the bike
12 hanging knee raises or weighted sit ups
12 alternating reverse goblet lunges w/DB
12 alternating dumbbell snatches
+
2-3 rounds NFT:
10/side banded internal rotations
15 hollow rocks