February 3 Bootcamp and CF
Monday February 3 CrossFit
Warm up( :30 air squat for max depth, :30 side lunges, 20 m high knees, 250 m row ) x2
+
Every :60 for 10 mins
2 back squats as heavy as possible
+
4 rounds for time 18 min cap
24 dB snatch
20 walking lunges
16 calories
+
Try to do set unbroken
L sit :15
Leg raises 5
X3
Bootcamp
Warm up( :30 air squat for max depth, :30 side lunges, 20 m high knees, 250 m row ) x2
+
Every :60 for 10 mins
1st: 3 tough goblet squats, 5050 tempo (5 seconds on the way down, 5 seconds on the way up, watch the clock when you do these so you don’t rush)
2nd: :30 handstand hold or :30 pike hold w/feet on box
+
4 rounds for time 18 min cap
24 dB snatch
20 walking lunges
16 calories
+
3 rounds NFT:
:15 knee tuck
5 knee raises
Tuesday February 4 CrossFit
Warm up ( :30 wrist stretch, 10 t spine stretch on wall, hang from the bar :30, 10 warrior squat )
+
Every :90 for 4 sets
1: 3 power cleans + 2 front squat + 1 jerk
2: :45 double unders
+
12 minute amrap
1 bear complex
3 pull ups
5 box jumps or 10 step ups to taller box
+
20 windshield wipers
:20 hollow hold
X2-3
Bootcamp
Warm up ( :30 wrist stretch, 10 t spine stretch on wall, hang from the bar :30, 10 warrior squat )
+
Every :90 for 4 sets
1: 6-8 dumbbell romanian deadlifts, 31x1 tempo
2: :45 double unders or single unders
+
12 minute amrap
6 dumbbell hang power cleans
6 dumbbell shoulder to overhead
3 pull ups or ring rows
5 box jumps or 10 step ups to taller box
+
2-3 rounds NFT:
20 windshield wipers
:20 hollow hold
Wednesday February 5 CrossFit
Warm up ( 10 pvc pass through, 10 ring rows, 10 one leg squats off of a box)
+
2 minutes to complete (6 rounds)
6 strict db press
40 m oh db walk
:20 plank
+
15 min emom
1: 7 burpees
2: 14 calories or :45 working time
3: 21 kb swings
+
:30 star plank per side
:30 adductor plank
Bootcamp
Warm up ( 10 pvc pass through, 10 ring rows, 10 one leg squats off of a box)
+
Every 2:00 for 6 sets:
6 strict db press
40 m oh db walk
:20 plank
+
15 min emom
1: 7 burpees
2: 14 calories or :45 working time
3: 21 kb swings
+
2-3 rounds NFT:
12-15 banded lat pull downs
:30 adductor plank
Thursday February 6 CrossFit
Warm up ( 150 m ski, 20 band pull apart, 10 oh squat with pvc or barbell)
+
14 minutes moving at your own pace (focus on form and perfect reps)
5 push ups
10 strict toes to bar or knee raises
15 air squats focus on depth
20 m bear crawl
+
4 rounds for time 15 min cap
20 dB thrusters
20 box step overs with dB
+
40 m sandbag carry or heavy wall ball
:30 sorenson
Bootcamp
Warm up ( 150 m ski, 20 band pull apart, 10 oh squat with pvc or barbell)
+
14 minutes moving at your own pace (focus on form and perfect reps)
5 push ups, do these on your knees if necessary to ensure chest touches the ground
10 strict toes to bar or knee raises
15 air squats focus on depth, squat to bench if you struggle with this
20 m bear crawl
+
4 rounds for time 15 min cap
20 dB thrusters
20 box step overs with dB
+
2-3 rounds NFT:
40m carry of choice (farmers, sandbag, etc)
:30 sorenson hold
Friday February 7 CrossFit
Warm up ( 5 inchworms, 10 banded good mornings, 20 m skip for height, 20 m high knees)
+
14 minutes to build to a max bench press
(Once you find your max drop 20% off the bar and do 3x2)
+
For time. One partner working at a time
20-18-16-14-12-10-8-6-4-2
Bike calories
Power cleans, 65/95
Pull ups
+
4 rounds
10 ghd sit ups
:20 hollow hold
Bootcamp
Warm up ( 5 inchworms, 10 banded good mornings, 20 m skip for height, 20 m high knees)
+
14:00@easy pace
500m row or ski
15 sit ups
50 single unders
+
For time. One partner working at a time
20-18-16-14-12-10-8-6-4-2
Bike calories
Dumbbell cleans
Pull ups or ring rows
+
2-3 rounds NFT:
12 alternating 1-arm DB frontal raises
10 windshield wipers
January 27 Bootcamp and CF
Monday January 27-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 kang squats + 12 banded pass throughs + 20m quad stretch]
+
Every 2:30 for 5 sets:
2 back squats, 22x1
3-5 strict pull ups, :15-:30 chin over the bar hold on final rep
+
4 sets for total wall balls:
2:00 to complete 300/250m row + max wall balls in remaining time
2:00 rest
+
2-3 rounds not for time:
10-15 banded curls
2-3 dragon flags
Monday January 27-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [5 kang squats + 12 banded pass throughs + 20m quad stretch]
+
Every 2:30 for 5 sets:
6 ring rows, :15-:30 hold on last one
9 v-ups
12 kettlebell swings
+
4 sets for total wall balls:
2:00 to complete 300/250m row + max wall balls in remaining time
2:00 rest
+
Not for time:
Accumulate 150 mountain climbers
Tuesday January 28-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 prisoner good mornings + :30 jumping jacks + 20m high knees + 20m jog]
+
Every :90 for 5 sets:
1st: 6 snatch-grip romanian deadlifts, 31x1 tempo, stay moderate with perfect form/tempo
2nd: :45 double under practice
+
AMRAP in 9:00
12 dumbbell box step overs, 35/50 per hand to 20”/24”
10 burpees
8 toes to bar
+
4 sets:
:20 row/bike/ski, all out
1:40 walk rest
Tuesday January 28-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 prisoner good mornings + :30 jumping jacks + 20m high knees + 20m jog]
+
Every :90 for 5 sets:
1st: 8 sumo kettlebell deadlifts, 31x1 tempo
2nd: :45 jump rope (singles or doubles)
+
AMRAP in 9:00
12 dumbbell box step overs
10 burpees
8 toes to bar or knees to elbow
+
4 sets:
:20 row/bike/ski, all out
1:40 walk rest
Wednesday January 29-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 banded overhead squats + 5 inch worms + 10m bear crawl + 10m crab walk]
+
Every :60 for 12:00
1st: 1 power snatch + 2 overhead squats, light/moderate
2nd: 12-15 light banded pull aparts
3rd: :30 top of ring dip support hold
+
For total time (including rest) (17:00 cap)
24-20-16
Row calories
Alternating dumbbell snatches, 35/50
3:00 rest
16-20-24
Hand-release push ups
Goblet squats w/DB
+
2-3 rounds not for time:
10/side 1-arm banded lat pull downs
10 alternating 1-leg V-ups
Wednesday January 29-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [10 banded overhead squats + 5 inch worms + 10m bear crawl + 10m crab walk]
+
Every :60 for 12:00
1st: 8-10 single leg RDL, right foot grounded (KB or DB in left hand)
2nd: 8-10 single leg RDL, left foot grounded (KB or DB in right hand)
3rd: 12-15 light banded pull apart
+
For total time (including rest) (17:00 cap)
24-20-16
Row calories
Alternating dumbbell snatches, 35/50
3:00 rest
16-20-24
Hand-release push ups
Goblet squats w/DB
+
2-3 rounds not for time:
10/side 1-arm banded lat pull downs
10 alternating 1-leg V-ups
Thursday January 30-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 plank + :30 wrist stretch + 20m quad stretch + 20m penguin walk]
+
For 12:00
Build to a heavy power clean single or use time to work on technique work, get in some handstand/handstand walk/handstand push up practice during rest
+
AMRAP in 13:00
50 double unders or 100 single unders
10 power cleans, up to 185/125
12 bar-facing burpees
14 sit ups
+
Not for time:
Accumulate 2:00 dual KB front rack hold
Thursday January 30-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 plank + :30 wrist stretch + 20m quad stretch + 20m penguin walk]
+
For 12:00, steady pace:
20 alternating 1-arm DB cleans and press
15 banded tricep pulls
10 renegade rows
+
AMRAP in 13:00
50 double unders or 100 single unders
10 DB power cleans
12 DB facing burpees
14 sit ups
+
Not for time:
Accumulate 2:00 dual KB front rack hold
Friday January 31-CrossFit and Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m walking lunges + 20m high knees + :15/side pec stretch + :30 hang from bar]
+
Every :90 for 4 sets:
1st: 12 alternating reverse DB lunges w/DBs at shoulders, tough
2nd: 6-8 tempo push ups, 2021 (2 seconds on the way down, 0 seconds at the bottom, 2 seconds on the way up, 1 second pause at the top. Chest MUST touch the ground, do these on your knees if you need to)
+
AMRAP in 18:00 with a partner, one person working at a time:
60 calories on machine of your choice
40 thrusters, 65/95 or dumbbell thrusters
20 pull ups or ring rows
+
Not for time:
Accumulate 2:00/side plank, star plank if you want to get fancy
January 20 Bootcamp and CF
Monday January 20-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + :15/side pec stretch + 20m/side 1-arm DB overhead carry]
+
Every 3:00 for 5 sets:
5 bench press, 30x1 tempo
40m moderate/tough farmers carry
+
3 rounds for time (16:00 cap)
16 alternating DB snatches
22 box jumps
28 calories
+
2-3 rounds NFT:
10 alternating KB halos
:45 lemon squeezers
Monday January 20-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + :15/side pec stretch + 20m/side 1-arm DB overhead carry]
+
Every 3:00 for 5 sets:
10 dumbbell bench press with glute bridge hold from floor
20 glute bridges
:30 mountain climbers
40 m Farmers carry
+
3 rounds for time (16:00 cap)
16 alternating DB snatches
22 box jumps or step ups
28 calories
+
2-3 rounds NFT:
10 alternating KB halos
:45 lemon squeezers
Tuesday January 21-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + 15 banded pull aparts + 10 banded pass throughs]
+
Every :60 for 12:00
1st: 1 hang squat clean + 3 front squats
2nd: :15/side plank
3rd: 6-10 pull ups, use band if necessary
+
4 sets for total reps:
:60 wall balls
:60 double unders (if you can do double unders, then DO THEM, even if you can only get a few each time)
:60 toes to bar
:60 rest
+
2-3 sets NFT:
:15-:30/side adductor plank
15-20 banded lat pull downs
Tuesday January 21-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 air squats + :30 hang from bar + 15 banded pull aparts + 10 banded pass throughs]
+
Every :60 for 12:00
1st: 3 DB hang cleans + 3 DB hang squat cleans + 3 DB squats
2nd: :15/side plank
3rd: 8-10 ring rows
+
4 sets for total reps:
:60 wall balls
:60 jump rope
:60 knees to elbow
:60 rest
+
2-3 sets NFT:
15 banded lat pull downs
20 alternating v-ups
Wednesday January 22-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light kettlebell swings + :30 jumping jacks + 20m hamstring stretch]
+
For 12:00
Build to a tough power snatch single or use time to work on light technique work
+
For time (17:00 cap)
750m row
21-15-9
Deadlifts, up to 125/185
Burpees
750m row
21-15-9
Hand-release push ups
Weighted sit ups
+
2-3 rounds NFT:
8/side banded internal rotations
:30 flutter kicks
Wednesday January 22-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [15 light kettlebell swings + :30 jumping jacks + 20m hamstring stretch]
+
For 12:00, steady pace:
20 m 1-arm DB overhead walking lunges, switch arms as necessary
15 calorie bike
10 renegade rows
+
For time (17:00 cap)
750m row
21-15-9
Double KB or DB Deadlifts
Burpees
750m row
21-15-9
Hand-release push ups
Weighted sit ups
+
2-3 rounds NFT:
8/side banded internal rotations
:30 flutter kicks
Thursday January 23-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 bottom of squat hold + :10/side 1-arm hang from bar + 20m walking lunges]
+
Every 2:00 for 6 sets:
3 back squats, 22x1 tempo, build so last set is moderate/tough
+
AMRAP in 10:00
8 R side 1-arm DB thrusters, moderate/tough
10 pull ups
8 L side 1-arm DB thrusters, moderate/tough
10/15 calories
+
2-3 rounds not for time:
15 unweighted hip extensions w/:02 pause at top
Accumulate :60 dual KB front rack hold
Thursday January 23-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [ :30 bottom of squat hold + :10/side 1-arm top of ring row hold + 20m walking lunges]
+
Every 2:00 for 6 sets:
9 goblet squats, 22x1 tempo
12 KB swings
+
AMRAP in 10:00
8 R side 1-arm DB thrusters, moderate/tough
10 ring rows
8 L side 1-arm DB thrusters, moderate/tough
10/15 calories
+
2-3 rounds not for time:
15 unweighted hip extensions w/:02 pause at top
Accumulate :60 dual KB front rack hold
Friday January 24-CrossFit
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m bear crawl + 20m penguin walk + :30 hollow hold + :30 wrist stretch]
+
Every :60 for 14:00
1st: 1 power clean and split jerk, build to moderate/tough final single or use time for light technique work
2nd: :30 plank w/hands on bar
+
For time
30 ground to overhead, up to 95/135
45 bar-facing burpees
60 calories
OR
3 rounds for time
10 ground to overhead, up to 95/135
15 bar-facing burpees
20 calories
+
Not for time:
Accumulate 2:00 superman hold
Friday January 24-Bootcamp
10:00 warm up
row/run/bike/ski@easy pace
2 rounds of [20m bear crawl + 20m penguin walk + :30 hollow hold + :30 wrist stretch]
+
Every :60 for 14:00
1st: :30 alternating 1-arm DB clean and jerk
2nd: :30 plank march
+
For time
30 ground to overhead with plate, 25/45 (lighter if necessary)
45 DB facing burpees
60 calories
OR
3 rounds for time
10 ground to overhead with plate, 25/45
15 DB facing burpees
20 calories
+
Not for time:
Accumulate 2:00 superman hold
January 13 Bootcamp and CF
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
OR
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
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