January 13 Bootcamp and CF

January 12, 2020

Monday January 13-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [5 air squats w/alternating 1-arm reach overhead + :30 hang from bar + 20m walking lunges]

Every 3:00 for 5 sets:

5 back squats @20x1 tempo, light/moderate

3-5 strict pull ups w/:03 negative

3 sets for total calories:

For 3:00

8 thrusters, 65/95

8 burpees

8 thrusters

Max calories in the remaining time

2:00 rest

2-3 rounds not for time:

8-10/side 1-arm DB external rotations, 30x0 tempo

:30-:45 arrested superman

Monday January 13-Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [5 air squats w/alternating 1-arm reach overhead + :30 hang from bar + 20m walking lunges]

Every 3:00 for 5 sets:

40 m gun walk with plate or dumbbells

20 plate overhead reverse lunges

10 renegade rows

3 sets for total calories:

For 3:00

8 dumbbell thrusters

8 burpees

8 thrusters

Max calories in the remaining time

2:00 rest

2-3 rounds not for time:

8-10/side 1-arm DB external rotations, 30x0 tempo

:30-:45 arrested superman

Tuesday January 14-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 wrist stretch + :30 jumping jacks + 20m penguin walk + 20m quad stretch]

Every :60 for 14:00

1st: 1 clean-grip deadlift + 1 clean pull + 1 power clean, build so last set is moderate/tough

2nd: :30-:45 double unders

For time (16:00 cap)

30 deadlifts, 95/135

30 box jump overs

10 wall walks

30 hang power cleans, 65/95

30 pull ups

30 hand-release push ups

2-3 rounds not for time:

:30/side plank

:30 handstand hold

Tuesday January 14-Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 wrist stretch + :30 jumping jacks + 20m penguin walk + 20m quad stretch]

Every :60 for 14:00

1st: :30 1-arm alternating dumbbell clean and jerk

2nd: :45 jump rope

For time (16:00 cap)

30 double DB or KB deadlifts

30 box overs

20 bike calories

30 DB hang power cleans

30 ring rows

30 hand-release push ups

2-3 rounds not for time:

:30/side plank

:30 plank with elbows on med ball or exercise ball

Wednesday January 15-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating side lunges + 12 light banded pull aparts + 20m high knees + 20m jog]

For 12:00

Build to a tough front squat triple

Get in some rope climb practice during rest periods

AMRAP in 10:00

15 overhead squats, up to 65/95

50 double unders

15 russian kettlebell swings

50 double unders

4 sets:

:15 row sprint

1:45 rest

Wednesday January 15-Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 alternating side lunges + 12 light banded pull aparts + 20m high knees + 20m jog]

For 12:00, steady pace:

15 goblet squats

12 alternating bicep curls

9 cable tricep pulls

AMRAP in 10:00

15 plate ground to overhead

50 sit ups

15 russian kettlebell swings

50 jump rope

Not for time, accumulate a total of:

60 calorie ski

45 knees to elbow

Thursday January 16-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [15 light kettlebell swings + 15 banded good mornings + :30 plank march]

Every :60 for 10:00

1st: :30 L-sit or L-hang

2nd: 8 dual DB bent over rows, 20x1 tempo

20:00@70% steady pace

40m farmers carry, tough

25 row/bike/ski calories

:60 plank

1 rope climb or 3 seated pulls to standing

2 sets NFT:

:30 hollow rocks

12/side banded tricep extensions

Thursday January 16-Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [15 light kettlebell swings + 15 banded good mornings + :30 plank march]

For 10:00, steady pace:

:45 plank

8 KB or DB rows, left 20x1 tempo

8 KB or DB rows, right 20x1 tempo

*really focus on keeping a flat back, placing free hand on bench or box for support

20:00 EMOM:

1st: 20 air squats

2nd: 12-14 calories (lower calories if needed to assure :15 rest)

3rd: :30 top of ring row hold (thumbs to chest)

4th: 12-14 alternating dumbbell snatches

2 sets NFT:

:30 hollow rocks

12/side banded tricep extensions

Friday January 17-CrossFit and Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds [12 light goblet squats + :30 plank + 20m bear + 20m jog]

Every :90 for 5 sets:

1st: 20m dumbbell walking lunges, tough

2nd: 20 russian twists + 10-15 banded forward raises

For time (17:00 cap)

1200m row

60 wall balls

90 sit ups

3 rounds for time (17:00 cap)

400m row

20 wall balls

30 sit ups

Not for time:

Accumulate 50 alternating dumbbell curl and press

Accumulate 30 V-ups

January 6 Bootcamp and CF

January 5, 2020

Monday January 6-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [15 light KB swings + 20m penguin walk + 20m walking lunges + :30 sit ups]

For 12:00

Build to a heavy power clean single (if newer to movement, use time to work on technique)

Every :60 for 16:00

1st: :30 tough upper pull (rope climb, bar muscle ups, CTB pull ups, etc)

2nd: :30 power snatch singles, moderate/tough

3rd: :30 bar-facing burpees, get faster each round

4th: :30 bike, start @moderate pace and build so last round is all out

2-3 rounds not for time:

10-15 light dumbbell forward raises

8 GHD sit ups

Monday January 6 - Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [15 light KB swings + 20m penguin walk + 20m walking lunges + :30 sit ups]

For 12:00, steady pace:

10 renegade rows

10 dumbbell power cleans

20 hollow rocks

Every :60 for 16:00

1st: :30 ring rows

2nd: :30 alternating dumbbell snatches

3rd: :30 burpees, building each round

4th: :30 bike, building each round

2-3 rounds not for time:

12 banded pull aparts

15 banded forward raises

Tuesday January 7-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 hang from bar + :30 sit ups + :30 jumping jacks]

Every 2:30 for 5 sets:

4 front squats, 20x1 tempo

15 light banded pull aparts

3 rounds for time (15:00 cap)

20 calories

20 dumbbell front squats, tough

20 toes to bar

2-3 rounds not for time:

12 alternating single leg V-ups

40m tough farmers carry

Tuesday January 7 - Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 hang from bar + :30 sit ups + :30 jumping jacks]

Every 2:30 for 5 sets:

:60 sit ups

:60 reverse lunges, no weight

3 rounds for time (15:00 cap)

20 calories

20 dumbbell front squats, tough

20 toes to bar or knees to elbow

2-3 rounds not for time:

12 alternating single leg V-ups

40m tough farmers carry

Wednesday January 8-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 10 hand-release push ups + 12 alternating toe touches from plank position + 20m penguin walk + 20m jog]

Every :90 for 5 sets:

1st: 5 snatch-grip deadlifts, 31x1 tempo

2nd: 6-8 dumbbell Z-press, 31x1 tempo

3 sets for total rounds:

3:00 AMRAP

8 ground to overhead, 65/95

3 wall walks

30 double unders

:60 rest

Pick up where you left off in previous set, score is total overall rounds

2-3 rounds not for time:

:15-:30/side adductor plank

12-15 dumbbell overhead tricep extensions

Wednesday January 8 - Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ 10 hand-release push ups + 12 alternating toe touches from plank position + 20m penguin walk + 20m jog]

Every :90 for 5 sets:

1st: 10 sumo KB deadlifts, 31x1 tempo

2nd: 8 dumbbell Z-press, 31x1 tempo

3 sets for total rounds:

3:00 AMRAP

8 DB push press

3 wall walks or 5 HRPU

60 singles

:60 rest

Pick up where you left off in previous set, score is total overall rounds

2-3 rounds not for time:

:15-:30/side adductor plank

12-15 dumbbell overhead tricep extensions

Thursday January 9-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [20m walking lunges + 20m bear crawl + :30 plank + :30 jumping squats]

Every :60 for 15:00

1st: 5-7 L leg front rack reverse lunges

2nd: 5-7 R leg front rack reverse lunges

3rd: :30 weighted hollow hold

AMRAP in 10:00

10 wall balls

15 calories

10 goblet squats, heavy

15 russian kettlebell swings

Not for time:

Accumulate :90 L-sit or L-hang

Accumulate 2:00 kettlebell front rack hold

Thursday January 9 - Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [20m walking lunges + 20m bear crawl + :30 plank + :30 jumping squats]

Every :60 for 15:00

1st: 7 L leg dumbbell front rack reverse lunges

2nd: 7 R leg dumbbell front rack reverse lunges

3rd: :30 hollow hold (weighted if possible)

AMRAP in 10:00

10 wall balls

15 calories

10 goblet squats, heavy

15 russian kettlebell swings

Not for time:

Accumulate 100 mountain climbers

Accumulate 2:00 kettlebell front rack hold

Friday January 10-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [12 light kettlebell swings + 5 inchworms + :30/side pec stretch]

12:00 steady:

1 split jerk

:15/side star plank

1 split jerk

:45 easy row/bike/ski

AMRAP in 16:00 with a partner, one person working at a time:

100 double unders or 200 single unders

10 synchro burpees

40 shoulder to overhead, up to 75/115

10 synchro burpees

2-3 rounds NFT:

:45 leg raises

10-12 banded PVC pull downs

Friday January 10-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [12 light kettlebell swings + 5 inchworms + :30/side pec stretch]

12:00 steady:

15 weighted glute bridges

12 alternating 1-arm hang clean and press

9 GHD hip extensions

AMRAP in 16:00 with a partner, one person working at a time:

100 double unders or 200 single unders

10 synchro burpees

40 shoulder to overhead, up to 75/115

10 synchro burpees

2-3 rounds NFT:

:45 leg raises

10-12 banded PVC pull downs

December 30 Bootcamp and CF

December 29, 2019

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

December 24, 2019

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

December 15, 2019

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

Lift & Move

January 13 Bootcamp and CF

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