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