December 30 Bootcamp and CF

Monday December 30-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + 20m quad stretch + 20m bear crawl + 5 banded pass throughs]

+

12:00 steady pace:

3 back squats, 30x1 tempo

12 banded pull aparts

:15-:30 chin over the bar hold

+

AMRAP in 6:00

15 wall balls

15 burpees

3:00 rest

AMRAP in 6:00

15 calories

15 box jumps

+

2-3 rounds not for time:

10/side banded internal rotations

:45 plank w/feet elevated 

Monday December 30-Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + 20m quad stretch + 20m bear crawl + 5 banded pass throughs]

+

12:00 steady pace:

9 goblet squats

12 banded pull aparts

:15-:30 ring row hold (thumbs to chest)

+

AMRAP in 6:00

15 wall balls

15 burpees

3:00 rest

AMRAP in 6:00

15 calories

15 box jumps or step ups 

+

2-3 rounds not for time:

10/side banded internal rotations

:45 plank w/feet elevated if possible

Tuesday December 31-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [6/side 1-arm dumbbell push press + 20m penguin walk + 20m butt kicks + :30 mountain climbers]

+

Every :60 for 15:00

1st: 5 touch and go push jerks, light/moderate 

2nd: 10-15 light banded forward raises

3rd: 5-7 strict toes to bar

+

For 8:00

3 ground to overhead, up to 95/135

40 double unders/80 single unders

6 ground to overhead

40 double unders

9 ground to overhead

40 double unders

GTO continues to go up by 3 reps:

+

For max cals

:60 bike sprint

+

2-3 rounds not for time:

:60 easy spin on bike

:30 hollow hold 

Tuesday December 31-Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [6/side 1-arm dumbbell push press + 20m penguin walk + 20m butt kicks + :30 mountain climbers]

+

Every :60 for 15:00

1st: :40 1-arm alternating dumbbell clean and jerk

2nd: 10-15 light banded forward raises

3rd: :40 dumbbell lunges (from plate if possible) 

+

For 8:00

3 dumbbell push press 

40 double unders/80 single unders

6 push press 

40 double unders/80 singles 

9 push press 

40 double unders/80 singles 

GTO continues to go up by 3 reps:

+

For max cals

:60 bike sprint

+

2-3 rounds not for time:

15 Russian twists 

:30 hollow hold 

Wednesday January 1-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 6 air squats w/alternating reach overhead + :30 wrist stretch + :30 sit ups]

+

12:00 steady pace:

1 squat clean + 3 front squats

20m/side 1-arm tough farmers carry

:30 handstand hold or 10-15m handstand walk

+

4 sets for total reps:

:60 devil’s press thruster (1 devils press + 1 DB thruster =1 rep)

:60 sit ups

:60 calories

:60 rest

+

2-3 rounds not for time:

:15/side plank

10 GHD hip extensions or 10/side quadruped hip extensions 

Wednesday January 1-Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 6 air squats w/alternating reach overhead + :30 wrist stretch + :30 sit ups]

+

12:00 steady pace:

1 dumbbell squat clean + 3 dumbbell front rack squats

20m/side 1-arm tough farmers carry

:30 handstand hold or shoulder taps from plank 

+

4 sets for total reps:

:60 devil’s press thruster (1 devils press + 1 DB thruster =1 rep)

:60 sit ups

:60 calories

:60 rest

+

2-3 rounds not for time:

:15/side plank

10 GHD hip extensions or 10/side quadruped hip extensions 

Thursday January 2-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [15 light banded good mornings + :30 hang from bar + :30/side pec stretch]

+

Every :90 for 5 sets:

1st: 5/side 1-leg romanian deadlifts, 31x1 tempo

2nd: :45 strict pull ups, use band if necessary. Quality over quantity

+

15:00@80%, steady pace:

600m row or ski

2 wall walks

15 dual DB deadlifts

2 wall walks

+

2-3 rounds not for time:

10-15 light banded pull aparts

:30-:45 plank march 

Thursday January 2-Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [15 light banded good mornings + :30 hang from bar + :30/side pec stretch]

+

Every :90 for 5 sets:

1st: 5/side 1-leg romanian deadlifts, 31x1 tempo

2nd: 12 renegade rows 

+

15:00@80%, steady pace:

600m row or ski

2 wall walks

15 kB sumo deadlifts 

2 wall walks

+

2-3 rounds not for time:

10-15 light banded pull aparts

:30-:45 plank march 

Friday January 3-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [10 light band pass throughs + 10 overhead squats w/band + 20m walking lunges + 20m jog]

+

13:00 at steady pace:

1 power snatch + 2 overhead squats, stay light unless OHS position is solid

:30 plank with hands on barbell

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

+

For time (17:00 cap)

30 calories

30 overhead squats, 65/95

30 calories

30 front squats, 95/135

30 calories

30 burpees over the bar

+

Not for time:

Accumulate 60 alternating DB curls

Accumulate 60 lemon squeezers

Friday January 3-Bootcamp 

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [10 light band pass throughs + 10 overhead squats w/band + 20m walking lunges + 20m jog]

+

13:00 at steady pace:

20 alternating dumbbell snatches 

5 1-arm dumbbell or kb overhead squat/side 

5 push ups 

:30 flutter kicks 

+

For time (17:00 cap)

30 calories

30 dumbbell 1-arm overhead lunges (15/arm) 

30 calories

30 dumbbell front squats

30 calories

30 burpees over dumbbells 

+

Not for time:

Accumulate 60 alternating DB curls

Accumulate 60 lemon squeezers

December 23 Bootcamp and CF

Monday December 23 - CrossFit 

Warm up: :60 row bike ski or run + 2 rounds: 10 banded tricep extensions/side, 12 pull aparts, 10 OHS with pvc, 20 m bear crawl 

+

For 12:00, very steady pace: 

Work to 1 RM bench press or work to tough single 

*5 push ups between lifts 

+

For time: 

75 sit ups 

50 snatches (85/55) 

50 overhead squats (85/55) 

75 cals 

+

Not for time: 

50 barbell glute bridges (85/55) 

Monday December 23 - Bootcamp

Warm up: :60 row bike ski or run + 2 rounds: 10 banded tricep extensions/side, 12 pull aparts, 10 OHS with pvc, 20 m bear crawl 

+

For 12:00

10 dB floor press

5 push ups

10 dB thrusters 

+

For time: 

75 sit ups 

50 dB snatches 

50 dB front rack lunges

75 cals 

+

Not for time: 

50 barbell glute bridge/glute bridge with weight on hips 

Tuesday December 24 - CrossFit 

Warm up: :60 row bike ski or run + 2 rounds - 10 HRPU, :30 plank, 5 burpees, 12 good mornings 

+

For 10:00, steady pace: 

5 strict press, moderate weight 

10 Russian twists with wall ball 

15 sit ups with wall ball 

+

24:00 EMOM: 

1st: 9 burpees to plate (45) 

2nd: 12 wall balls 

3rd: 12 box jumps 

4th: 15 kB swings (50/35)

+

Not for time: 

75 banded tricep pulls 

Tuesday December 24 - Bootcamp 

Warm up: :60 row bike ski or run + 2 rounds - 10 HRPU, :30 plank, 5 burpees, 12 good mornings 

+

For 10:00, steady pace: 

10 strict press, moderate weight 

10 Russian twists with wall ball 

15 sit ups with wall ball 

+

24:00 EMOM: 

1st: 9 burpees to plate 

2nd: 12 wall balls 

3rd: 12 box jumps 

4th: 15 kB swings 

+

Not for time: 

75 banded tricep pulls down

Wednesday December 25 - CLOSED - Merry Christmas! 

Thursday December 26 - CrossFit 

Warm up: :60 row bike ski or run + 2 rounds - 5 suitcase deadlifts/side, :20 bar hang, 20 m walking lunges, 10 lemon squeezers 

+

For 14:00, very steady: 

5 deadlifts (build to heavy set) 

:30 barbell plank or barbell ab roll outs

+

10 rounds: 

10 cal ski or bike 

10 toes to bar 

+

2-3 sets not for time: 

20 banded hamstring curls 

:30 glute bridge hold with plate 

Thursday December 26 - Bootcamp

Warm up: :60 row bike ski or run + 2 rounds - 5 suitcase deadlifts/side, :20 bar hang, 20 m walking lunges, 10 lemon squeezers 

+

For 14:00, very steady:

5 kb deadlift ( start light and build to heavy) 

:30 plank or ab roll out on roller 

+

10 rounds: 

10 cal ski or bike 

10 toes to bar or knee to elbow 

+

2-3 sets not for time: 

20 banded hamstring curls 

:30 glute bridge hold with plate 

Friday December 27 - CrossFit 

Warm up: :60 row bike ski or run + 2 rounds - 15 banded forward raises, :30 handstand hold or plank,  :30 pec stretch, :30 pigeon stretch

+

Every :90 for 4 rounds: 

1st: 5 bench press at 70-75% 1RM 

2nd: :45 double unders 

+

For time, teams if 2, one partner working at a time: 

40 rounds (20 m timecap): 

1 handstand push up

2 squat cleans (135/95)

3 pull ups 

+

Not for time: 

75 banded lat pull downs 

Friday December 27 - Bootcamp 

Warm up: :60 row bike ski or run + 2 rounds - 15 banded forward raises, :30 handstand hold or plank,  :30 pec stretch, :30 pigeon stretch

+

Every :90 for 4 rounds: 

1st: 10 burpees 

2nd: :45 jump rope 

+

For time, teams if 2, one partner working at a time: 

40 rounds (20 m timecap): 

2 hand release push up 

4 dB thruster 

6 ring row 

+

Not for time: 

75 banded lat pull downs 

December 16 Bootcamp and CF

Monday December 16 - Crossfit 

Warm up: :60 row bike ski or run + 2 rounds - 5 snatch balances, 5 inch worms with push up, 20 m Samson, 20 m quad stretch

+

For 14:00: 

Work to find front squat 1RM 

*:30 barbell plank between lifts 

+

21-15-9 

Bike or ski calories 

Hang power snatch (95/65)

Pull ups 

+

Not for time: 

Accumulate 50-60 lat pull downs 

Monday December 16 - Bootcamp 

Warm up: :60 row bike ski or run + 2 rounds - 5 snatch balances, 5 inch worms with push up, 20 m Samson, 20 m quad stretch

+

For 14:00: 

Emom 

1: :30 battle ropes 

2: 5 burpees 

+

21-15-9 

Bike or ski calories 

DB snatch 35/20 

Pull ups 

+

Not for time: 

Accumulate 50-60 lat pull downs 

Tuesday December 17 - Crossfit 

Warm up: :60 row bike ski or run + 2 rounds - 15 good mornings, 6 suitcase deadlifts, 20 m Spider-Man 

+

12:00 m EMOM: 

1st: 15 kB swings 

2nd: 12 weighted reverse lunges from 45# plate (6/side)

3rd: 40 m heavy Farmers Carry 

+

3:00 on/1:00 off for 4 rounds: 

20 sit ups 

15 deadlifts (225/155) 

AMRAP burpees over bar 

*score is total number of burpees 

+

2 rounds not for time: 

12 renegade rows

15 tricep kickbacks/side

Tuesday December 17 - Bootcamp 

Warm up: :60 row bike ski or run + 2 rounds - 15 good mornings, 6 suitcase deadlifts, 20 m Spider-Man 

+

12:00 m EMOM: 

1st: 15 kB swings 

2nd: 12 reverse lunges 

3rd: 40 m heavy Farmers Carry 

+

3:00 on/1:00 off for 4 rounds: 

20 sit ups 

15 single kb deadlift 

AMRAP burpees over kb 

*score is total number of burpees 

+

2 rounds not for time: 

12 renegade rows

15 tricep kickbacks/side

Wednesday December 18 - Crossfit 

Warm up: :60 row bike ski or run + 2 rounds - 12 toe touches from plank, 5 thrusters with pvc or empty barbell, 20 m bear crawl, :30 pec stretch 

+

Every :90 for 4 rounds: 

1st: 5 strict press + 10 ring rows (feet elevated on box if possible) 

2nd: :45 toes to bar or kipping practice 

+

For time: 

30-20-10

Thrusters (95/65)

Box jumps 

Directly into: 

5-10-15 

HSPU or HRPU 

Wall balls 

+

Not for time: 

Accumulate 50 Russian twists 

Accumulate 2:00 plank (forearms on wall ball) 

Wednesday December 18 - Bootcamp 

Warm up: :60 row bike ski or run + 2 rounds - 12 toe touches from plank, 5 thrusters with pvc or empty barbell, 20 m bear crawl, :30 pec stretch 

+

Every :90 for 4 rounds: 

1st: 5 dB strict press (find heavy 5 for the day) + 10 ring rows (feet elevated on box if possible) 

2nd: :45 knees to elbow/toes to bar 

+

For time: 

30-20-10

DB thrusters 35/20 

Box jumps 

Directly into: 

5-10-15 

HRPU

Wall balls 

+

Not for time: 

Accumulate 50 Russian twists 

Accumulate 2:00 plank (forearms on wall ball) 

Thursday December 19 - Crossfit 

Warm up: :60 row bike ski or run + 2 rounds - :30 wrist stretch, 5 light DB clean and press, :30 jacks, 10 banded pass throughs, 10 OHS with band

+

Every :90 for 5 rounds: 

1st: 1 power clean, 1 hang power clean, 1 split jerk (build to heavy complex or work on form) 

2nd: :45 double unders 

+

For time: 

1,500 m row 

30 overhead squats (95/65) 

1,000 m row 

30 overhead squats (95/65) 

500 m row 

+

2-3 Rounds not for time: 

:20 L-hang or L-sit 

:30 star plank/side

Thursday December 19 - Bootcamp 

Warm up: :60 row bike ski or run + 2 rounds - :30 wrist stretch, 5 light DB clean and press, :30 jacks, 10 banded pass throughs, 10 OHS with band

+

Every :90 for 5 rounds

1: 5 hang clean + 5 thrusters + 5 oh press + 5 burpees

2: :45 jump rope 

+

For time: 

1,500 m row 

30 goblet squats 

1,000 m row 

30 goblet squats 

500 m row 

+

2-3 Rounds not for time: 

:20 L-hang or L-sit 

:30 star plank/side

Friday December 20 - Crossfit 

Warm up: :60 row bike ski or run + 2 rounds - 5 pistols/side to bench or from rings, 8 ring rows,  20 m high knees, 20 m quad stretch, 15 glute bridges 

+

For 12:00 steady pace: 

3 front squats at 75% 1RM 

6 ring dips 

40 m sled push or bear crawl with sandbag 

+

12:00 AMRAP: 

6 pistols (3/side) 

9 pull ups 

12 power cleans (95/135)

+

2-3 rounds not for time: 

10 barbell bicep curls (55/35)

15 banded pull aparts 

Friday December 20 - Bootcamp 

Warm up: :60 row bike ski or run + 2 rounds - 5 pistols/side to bench or from rings, 8 ring rows,  20 m high knees, 20 m quad stretch, 15 glute bridges 

+

For 12:00 steady pace: 

3 front squats 

12 tricep pull downs (can use machine or bands) 

40 m sled push or 40 m med ball carry heavy 

+

12:00 AMRAP: 

6 air squats 

9 ring row 

12 dB hang power clean 

+

2-3 rounds not for time: 

10 barbell bicep curls (55/35)

15 banded pull aparts 

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 

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For time, with a partner: 

150 kb Deadlifts 

150 burpees over bar or kb

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2-3 rounds not for time: 

40 m overhead KB carry 

:45 reverse plank shoulders on bench