March 9 Bootcamp and CF

Monday March 9 - CrossFit 

Warm up: :60 row, bike, ski, or run + 2 rounds - :30 side lunges, 15 banded forward raises, 15 pull aparts, 20 m banded steps/side 

+

Every :90 for 4 rounds: 

1st: :30 Cossack squats with KB 

2nd: :30 KB swings 

+

:90 on/:60 off for 3 rounds, score is total number of burpees:

20 alternating DB snatches + AMRAP burpees 

:60 rest 

20 wall balls + AMRAP burpees 

:60 rest 

+

2 rounds not for time: 

15 v-ups 

20 side bends/side 

Monday March 9 - Bootcamp 

Warm up: :60 row, bike, ski, or run + 2 rounds - :30 side lunges, 15 banded forward raises, 15 pull aparts, 20 m banded steps/side 

+

Every :90 for 4 rounds: 

1st: :30 side lunges (no weight) 

2nd: :30 KB swings 

+

:90 on/:60 off for 3 rounds, score is total number of burpees:

20 alternating DB snatches + AMRAP burpees 

:60 rest 

20 wall balls + AMRAP burpees 

:60 rest 

+

2 rounds not for time: 

15 v-ups 

20 side bends/side 

Tuesday March 10 - CrossFit 

Warm up: :60 row, bike, ski, or run + 2 rounds - :30 wrist stretch, :30 couch stretch/side, 5 squats, 5 jumping squats, 5 push ups 

+

Every 2:00 for 12:00: 

1 power clean + 1 cluster (work to tough set) 

+

10:00 AMRAP: 

1 toes to bar 

1 box jump 

1 DB hang clean (35/50)

2 toes to bar 

2 box jumps 

2 DB hang cleans 

*Continue +1 rep pattern until time 

+

2-3 rounds not for time: 

30 mountain climbers 

20 hollow rocks 

10 plank ups 

Tuesday March 10 - Bootcamp 

Warm up: :60 row, bike, ski, or run + 2 rounds - :30 wrist stretch, :30 couch stretch/side, 5 squats, 5 jumping squats, 5 push ups 

+

Every 2:00 for 12:00: 

12 renegade rows + 9 DB push press + 6 plank rotations/side 

+

10:00 AMRAP: 

1 knees to elbow 

1 box jump or step up 

1 DB hang clean 

2 knees to elbow 

2 box jumps or step ups 

2 DB hang cleans 

*Continue +1 rep pattern until time 

+

2-3 rounds not for time: 

30 mountain climbers 

20 hollow rocks 

10 plank ups 

Wednesday March 11 - CrossFit 

Warm up: :60 row, bike, ski or run + 2 rounds - 20 shoulder taps, 15 banded tricep extensions/side, 10 ring rows, :30 pec stretch 

+

Every :90 for 3 rounds: 

1st: 7-10 HSPU or pike push ups from box 

2nd: 5 -7 ring dips or dips off GHD (use band if necessary) 

3rd: :45 double unders 

+

For time - 21-15-9:

Sit ups

Snatch (65/95)

Pull ups 

+

Not for time: 

Accumulate 50 Barbell bicep curls (35/45) 

Wednesday March 11 - Bootcamp 

Warm up: :60 row, bike, ski or run + 2 rounds - 20 shoulder taps, 15 banded tricep extensions/side, 10 ring rows, :30 pec stretch 

+

Every :90 for 3 rounds: 

1st: :30 hand release push ups 

2nd: :30 dips off box 

3rd: :45 jump rope 

+

For time - 21-15-9:

Sit ups

Double DB snatch 

Ring rows 

+

Not for time: 

Accumulate 50 dual DB bicep curls 

Thursday March 12 - CrossFit 

Warm up: :60 row, bike, ski, or run + 2 rounds - 20 m walking lunges, 20 m bear crawl, 15 ground to overhead with plate, 20 Russian twists with plate 

+

Every :90 for 4 rounds: 

1st: 4 Back squats @ 75-80% 1RM

2nd: 40 m dual DB or KB overhead carry 

+

20:00 EMOM: 

1st: 100 m run

2nd: 10 push press (no heavier than 95/135)

3rd: 20 single alternating leg v-ups 

4th: 10 front rack lunges (no heavier than 95/135)

+

2-3 rounds not for time: 

12 barbell glute bridges

:30 side plank/side with dumbbell 

Thursday March 12 - Bootcamp 

Warm up: :60 row, bike, ski, or run + 2 rounds - 20 m walking lunges, 20 m bear crawl, 15 ground to overhead with plate, 20 Russian twists with plate 

+

Every :90 for 4 rounds: 

6 goblet squats + :30 plate overhead hold

+

20:00 EMOM: 

1st: 100 m run or 150 m row 

2nd: 10 DB push press 

3rd: 20 single alternating leg v-ups 

4th: 10 DB front rack lunges

+

2-3 rounds not for time: 

12 barbell glute bridges

:30 side plank/side with dumbbell 

Friday March 13 - CrossFit 

Warm up: :60 row, run, bike, or ski + 2 rounds - 12 good mornings, :30 handstand hold or plank, 6 squats with reach, 15 sit ups 

+

For 14:00, steady pace: 

5 Deadlift @ 65-70% 1 RM

5 strict pull ups with :03 pause with chin over bar 

:30 plank with hands on barbell 

+

AMREPS in 16:00, score is calories: 

30 squat cleans (no heavier than 135/95)

20 calories 

20 squat cleans 

20 calories 

10 squat cleans

Max calories in remaining time 

+

Not for time: 

Accumulate 60-70 hamstring curls 

Friday March 13 - Bootcamp 

Warm up: :60 row, run, bike, or ski + 2 rounds - 12 good mornings, :30 handstand hold or plank, 6 squats with reach, 15 sit ups 

+

For 14:00, steady pace: 

10 dumbbell or double KB deadlift 

8 ring rows, :03 pause at top 

:30 hollow hold 

+

AMREPS in 16:00, score is calories: 

30 DB squat cleans

20 calories 

20 DB squat cleans 

20 calories 

10 DB squat cleans

Max calories in remaining time 

+

Not for time: 

Accumulate 60-70 hamstring curls 

March 2 Bootcamp and CF

Monday, March 2nd - CrossFit 

Warm up: :60 row bike ski or run + 2 rounds - 7 OHS with pvc, 10 m duck walk, 10 m crab walk, :30 shoulder taps 

+

Every :90 for 8 rounds: 

1 power snatch + 1 OHS 

OR 

1 squat snatch - build to tough single or work on form

+

For time: 

30 wall balls 

15 power snatch (65/95) 

30 wall balls

15 power cleans 

30 wall balls 

+

2-3 rounds not for time: 

:30 plank with forearms on wall ball 

20 Sit ups with wall ball 

Monday, March 2nd - Bootcamp

Warm up: :60 row bike ski or run + 2 rounds - 7 OHS with pvc, 10 m duck walk, 10 m crab walk, :30 shoulder taps 

+

Every :90 for 8 rounds: 

10 alt dB snatch 

10 alt lunges 

:15 hollow hold 

+

For time: 

30 wall balls 

30 alt dB snatch 

30 wall balls

30 dB power cleans 

30 wall balls 

+

2-3 rounds not for time: 

:30 plank with forearms on wall ball 

20 Sit ups with wall ball 

Tuesday, March 3rd - CrossFit 

Warm up: :60 row run bike or ski + 2 rounds - 10 plank ups, 20 m bear crawl, :30 pec stretch, 15 good mornings 

+

Every 2:30 for 5 rounds: 

5 strict pull ups or 3 muscle ups + 8-10 HSPU, inverted push ups, or 12-15 HRPU 

+

4 rounds for time: 

15 calorie row, bike, or ski 

12 deadlift (no heavier than 225/155) 

9 bar-facing burpees 

+

2-3 rounds not for time:

20 banded pull aparts 

20 banded tricep pulls 

Tuesday, March 3rd - Bootcamp 

Warm up: :60 row run bike or ski + 2 rounds - 10 plank ups, 20 m bear crawl, :30 pec stretch, 15 good mornings 

+

Every 2:30 for 5 rounds: 

40 m farmer carry

5 strict pull ups or 10 ring rows 

10 hrpu

:15 L hang 

+

4 rounds for time: 

15 calorie row, bike, or ski 

12 kb deadlift heavy 

9 bar-facing burpees 

+

2-3 rounds not for time:

20 banded pull aparts 

20 banded tricep pulls 

Wednesday, March 4th - CrossFit 

Warm up: :60 row bike ski or run + 2 rounds - :30 wrist stretch, 5 squats with reach, 20 m high knees, 20 m quad stretch 

+

For 12:00, steady pace: 

5 front squats at 65% 1RM

:30 hollow hold, weighted if possible 

+

For time: 

21-18-15-12-9-6-3 

Hang power cleans (no heavier than 95/135) 

*25 double unders after each round 

+

Not for time: 

Accumulate 75 glute bridges with barbell 

Wednesday, March 4th - Bootcamp

Warm up: :60 row bike ski or run + 2 rounds - :30 wrist stretch, 5 squats with reach, 20 m high knees, 20 m quad stretch 

+

12 min emom 

1: 5 dB squats 3x11 pace 

2: :30 hollow hold 

+

For time: 

21-18-15-12-9-6-3 

DB hang Hang power cleans heavy 

*50 jump rope after each round 

+

Not for time: 

Accumulate 75 glute bridges with barbell 

Thursday, March 5th - Crossfit 

Warm up: :60 row bike ski or run + 2 rounds - :30 pigeon stretch, :30 mountain climbers, 5 inch worms with push up, 8 split stance squats/side 

+

Every :90 for 4 rounds: 

1st: 12 dumbbell walking lunges (50/35) 

2nd: 14/10 calorie bike sprint 

+

16:00 AMRAP: 

14 alternating dumbbell snatches (35/50) 

12 box jumps 

8 toes to bar 

+

Not for time: 

Accumulate 50-60 GHD hip extensions, reverse hypers, or quadruped hip extensions/side

Thursday, March 5th - Bootcamp

Warm up: :60 row bike ski or run + 2 rounds - :30 pigeon stretch, :30 mountain climbers, 5 inch worms with push up, 8 split stance squats/side 

+

Every :90 for 4 rounds: 

1st: 12 dumbbell walking lunges 

2nd: 14/10 calorie bike sprint 

+

16:00 AMRAP: 

14 alternating dumbbell snatches 

12 box jumps 

8 toes to bar or knee to elbow 

+

Not for time: 

Accumulate 50-60 GHD hip extensions, reverse hypers, or quadruped hip extensions/side

Friday, March 6th - Crossfit 

Warm up: :60 row bike ski or run + 2 rounds - 10 ring rows, 15 DB plank pull throughs, 15 banded forward raises 

+

For 14:00: 

Build to tough split jerk, push jerk, or bench press.  Add some skill work into rest (e.g., double unders, ring dips, kipping, etc…)

+

30-20-10 

KB swings 

Pull ups 

*200 m run after each round 

+

3 rounds not for time: 

:30 flutter kicks 

:30 wall sit 

:30 weighted plank 

Friday, March 6th - Bootcamp 

Warm up: :60 row bike ski or run + 2 rounds - 10 ring rows, 15 DB plank pull throughs, 15 banded forward raises 

+

For 14:00: 

Work on barbell technique if your trying to graduate to CrossFit. Or build yo heavy dB bench press or dB overhead press.  Add some skill work into rest (e.g., double unders, ring dips, kipping, etc…)

+

30-20-10 

KB swings 

Pull ups 

*200 m run after each round 

+

3 rounds not for time: 

:30 flutter kicks 

:30 wall sit 

:30 weighted plank

February 24 Bootcamp and CF

Monday February 24

Warm up ( :30 wrist stretch, 5 inchworms,15 band pull aparts , 200 m ski) x2 

+

14 min emom 

1: 2 front squat + 4 reverse lunges 

2: 2 pull ups + 4 push ups 

+

15 minute time cap 

Partition anyway 

100 lunges body weight 

50 calories

50 push press 95/65 

+

Plank on Swiss ball or medicine ball for :60 

Bootcamp

Warm up ( :30 wrist stretch, 5 inchworms,15 band pull aparts , 200 m ski) x2 

+

14 min emom 

1: 2 dumbbell front squats + 4 alternating reverse lunges

2: :30 hand-release push ups

+

15 minute time cap 

Partition anyway 

100 lunges body weight 

50 calories

50 dumbbell push press

+

Plank on Swiss ball or medicine ball for :60 

Tuesday February 25 

Warm up ( 25 du or 50 singles, 150 m ski or row, 20 m bear crawl) x2 

+

14 min 

Find heavy clean and jerk 

+

11 minute time cap 

Goal is to finish before cap but not under 5 unless you are rx 

Fran 

21-15-9 

thrusters 95/65 

pull ups 

+

10 m leg drag 

:30 handstand hold or plank 

Bootcamp

Warm up ( 25 du or 50 singles, 150 m ski or row, 20 m bear crawl) x2 

+

14:00@steady pace

300m row

:15/side star plank

3 wall walks

+

11 minute time cap 

Goal is to finish before cap but not under 5 unless you are rx 

Fran 

21-15-9 

DB thrusters 

Pull ups or ring rows

+

2-3 rounds NFT:

10 m leg drag 

:30 handstand hold or plank 

Wednesday February 26

Warm up (  20 m Sampson, :20 handstand, 10 pvc pass throughs) 

+

12 minute emom

1 hang snatch high pull + 1 hang snatch or power snatch with oh squat

+

For time 

2 rounds 

10 snatches

20 oh squats 

30 wall balls 

+

3 rounds 

30 Russian twist

15 sit ups 

Bootcamp

Warm up (  20 m Sampson, :20 handstand, 10 pvc pass throughs) 

+

12 minute emom

1st: :30 jump rope

2nd: 8 DB hang power cleans

3rd: 20m tough farmers carry

+

For time 

2 rounds 

10 alternating DB snatches

15 calories

30 sit ups

+

2-3 rounds NFT:

30 Russian twist

12-15 banded lat pull downs

Thursday February 27

Warm up ( 20 m frankenstien, 20 m skip for height, 20 m skip for distance, 5 burpees) 

+

Every :90 for 12 mins

1: 350/300 m row

2: 10 dB bench press as heavy as possible 

+

6 rounds for time

5 handstand push ips

10 burpees

20 air squats 

+

10 cal ski

:20 hollow 

10 v ups

10 toe touches

Bootcamp

Warm up ( 20 m frankenstien, 20 m skip for height, 20 m skip for distance, 5 burpees) 

+

Every :90 for 12 mins

1: 350/300 m row

2: 10 DB bench press

+

6 rounds for time

5 hand-release push ups

10 burpees

20 air squats 

+

10 cal ski

:20 hollow 

10 v ups

10 toe touches

Friday February 28

row/run/bike/ski@easy pace

2 rounds [ :30 jumping jacks + 20m bear crawl + 20m penguin walk + :30 plank]

+For 14:00

Build to a heavy power snatch OR split jerk OR power clean, get in some gymnastics skill work during 

+

Partner workout 

14 minute workout

250 m row while other partner planks

20 kb swings while other partner holds wall sit

30 alt box jumps (can use different boxes)

+

2 rounds 

20 banded curls

20 banded tricep press downs

February 17 Bootcamp and CF

Monday February 17-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 plank + 20m quad stretch + 20m frankenstein stretch]

+

Every :90 for 5 sets:

1st: 3-4 front squats, 30x1 tempo

2nd: 2-3 wall walks w/:03 pause at top 

+

AMRAP in 10:00

16 calories

8 dumbbell front squats, tough

16 sit ups w/feet anchored in dumbbells

8 alternating dumbbell reverse lunges w/DBs at shoulders 

+

2-3 rounds NFT:

12-15 light banded front raises

16 russian twists 

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 air squats + :30 plank + 20m quad stretch + 20m frankenstein stretch]

+

Every :90 for 5 sets:

1st: 3-4 goblet squats @30x1 tempo + 

2nd: 2-3 wall walks w/:03 pause at top 

+

AMRAP in 10:00

16 calories

8 dumbbell front squats, tough

16 sit ups w/feet anchored in dumbbells

8 alternating dumbbell reverse lunges w/DBs at shoulders 

+

2-3 rounds NFT:

12-15 light banded front raises

16 russian twists 

Tuesday February 18-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 jumping jacks + 12 light banded pass throughs + 20m penguin walk + 20m jog]

+

Every :60 for 12:00

1 power snatch, start light and build so final rep is moderate

+

4 sets for total burpee reps:

2:00 to complete

250m row for ladies/300m row for men

Max burpees in the remaining time

2:00 rest

+

3-4 rounds:

:30 flutter kick

:30 rest

:30 windshield wipers

:30 rest

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [ :30 jumping jacks + 12 light banded pass throughs + 20m penguin walk + 20m jog]

+

Every :60 for 12:00

1st: 10 alternating DB snatches

2nd: :30 plate hops

3rd: :15/side plank

+

4 sets for total burpee reps:

2:00 to complete

250m row for ladies/300m row for men

Max burpees in the remaining time

2:00 rest

+

3-4 rounds:

:30 flutter kick

:30 rest

:30 windshield wipers

:30 rest

Wednesday February 19-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [5 air squats w/alternating reach overhead + :30 hollow hold + 12 light banded pull aparts]

+

Every 3:00 for 5 sets:

3 back squats, 20x1 tempo

20m/side 1-arm farmers carry, heavy

+

For time (15:00 cap)75 double unders or 150 singles

Then:

21-15-9

Hang squat cleans, 65/95

Row calories

Then:

75 double unders or 150 singles

+

NFT:

Accumulate 10-15 hollow to superman

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [5 air squats w/alternating reach overhead + :30 hollow hold + 12 light banded pull aparts]

+

Every 3:00 for 5 sets:

12 wall ball bear hug squats or sandbag squats, focus on depth

20m/side 1-arm farmers carry, heavy

+

For time (15:00 cap)75 double unders or 150 singles

Then:

21-15-9

DB hang squat cleans, 65/95

Row calories

Then:

75 double unders or 150 singles

+

NFT:

Accumulate 10-15 hollow to superman

Thursday February 20-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [10 alternating toe touches from plank + :30 hand-release push ups + 20m bear crawl]

+

Every :90 for 15:00

1st: 3 halting snatch-grip deadlifts w/:01 pause just below knees on the way up and on the way down

2nd: 8-10 alternating DB Z-press

+

5 rounds for time (15:00 cap)

10 pull ups

10 ground to overhead, 65/95, this should be light

10 box jumps

+

2-3 rounds NFT:

10 DB bird dogs

:45 lemon squeezers

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds of [10 alternating toe touches from plank + :30 hand-release push ups + 20m bear crawl]

+

Every :90 for 15:00

1st: 6-8 dumbbell romanian deadlifts, 30x1 tempo

2nd: 8-10 alternating DB Z-press

+

5 rounds for time (15:00 cap)

10 ring rows

5/side 1-arm DB hang clean and jerk

10 box jumps

+

2-3 rounds NFT:

10 DB bird dogs

:45 lemon squeezers

Friday February 21-CrossFit

10:00 warm up

row/run/bike/ski@easy pace

2 rounds [10 light goblet squats + 10 PVC pass throughs + 10m crab walk + 10m duck walk]

+

Every :60 for 15:00

1st: 1 squat clean, moderate

2nd: :30 kipping practice

3rd: :30 handstand hold

+

For time, can partition reps any way (16:00 cap)

60 wall balls

60 calories

60 alternating DB snatches

+

2-3 rounds NFT:

8/side banded internal rotations

:30 knee tuck hang

Bootcamp

10:00 warm up

row/run/bike/ski@easy pace

2 rounds [10 light goblet squats + 10 PVC pass throughs + 10m crab walk + 10m duck walk]

+

Every :60 for 15:00

1st: 5 DB squat cleans

2nd: :30 top of ring row hold or chin over bar hold

3rd: :30 handstand hold

+

For time, can partition reps any way (16:00 cap)

60 wall balls

60 calories

60 alternating DB snatches

+

2-3 rounds NFT:

8/side banded internal rotations

:30 knee tuck hang

February 10 Bootcamp and CF

Monday February 10 CrossFit 

Warm up ( :30 ski, 5 inchworm, 10 air squats, 10 scap retractions hanging from bar x2)

+

14 minute emom 

1: 4 push press start 45 women and 65 men add each round 

2: 8 ring rows 

+

12 minute amrap

3 deadlifts 225/185

6 pull ups

9 box jumps 

+

2-3 rounds NFT:

10 plate raises (hold plate in arms straight in front raise above head and back down to in front)

10 dB lateral raises

40m plate pinch carry 

Bootcamp

Warm up ( :30 ski, 5 inchworm, 10 air squats, 10 scap retractions hanging from bar x2)

+

14 minute emom 

1: 4-6 moderate DB push press 

2: 4/side 1-arm DB rows, 20x1 tempo

+

12 minute amrap

6 dual DB deadlifts

12 ring rows

65 single unders

+

2-3 rounds NFT:

10 plate raises (hold plate in arms straight in front raise above head and back down to in front)

10 dB lateral raises

40m plate pinch carry 

Tuesday February 11 CrossFit 

Warm up ( 5 kang squats, 10 lunges, :30 Superman x3) 

+

Every :60 for 14:00

1 back squat

Guys start at 95 ladies 65. Can add a max of 20 pounds after each squat until you find a tough single, then stick with that weight for the rest of the EMOM

+

16 minute emom for total reps, can grip/hold dB any way for step ups and lunges 

1: alt dB snatch 50/35

2: single dB step ups 50/35

3: single dB lunges 50/35 

4: rest

+

Not for time 

60 trx knee to elbow 

Bootcamp

Warm up ( 5 kang squats, 10 lunges, :30 Superman x3) 

+

Every :60 for 14:00

1st: 5-7 moderate dumbbell front squats 

2nd: :30 plank with feet elevated

+

16 minute emom for total reps, can grip/hold dB any way for step ups and lunges 

1: alt dB snatch 

2: single dB step ups 

3: single dB lunges 

4: rest

+

Not for time 

60 trx knee to elbow 

Wednesday February 12 CrossFit 

Warm up ( 15 banded good mornings, :30 jump rope practice, 5 box jumps) 

+

14 minutes work at your own pace

3 squats cleans or 3 power cleans and 3 front squats guys can start 95 ladies 65

Can add 10 pounds after each set of cleans

+

For time (15:00 cap)

“Annie”

50-40-30-20-10

Double unders

Sit ups

+

2 rounds NFT:

1 minute row bike or ski

10 strict toes to bar 

Bootcamp

Warm up ( 15 banded good mornings, :30 jump rope practice, 5 box jumps) 

+

14:00@steady pace

20 row/bike/ski cals

20m/side 1-arm farmers carry, tough

2 wall walks

+

For time (15:00 cap)

“Annie”

50-40-30-20-10

Double unders*

Sit ups

If unable to do double unders, perform 100-80-60-40-20 single unders

+

2 rounds NFT:

1 minute row bike or ski

10 strict toes to bar or hanging knee raises

Thursday February 13 CrossFit 

Warm up (3 rounds: 100 m row as fast as possible + 5 inchworms + 20 m Frankenstein)

+

14 minute working at own pace

5 hang power snatch 

5 box jumps 

5 toes to bar 

+

For time (16:00 cap) 

1000 m row

50 thrusters 95/65

50 kb swings 54/36 

+

Not for time:

:30 flutter kick

:30 leg circles 

:30 scissor 

:30 leg lifts 

Bootcamp

Warm up (3 rounds: 100 m row as fast as possible + 5 inchworms + 20 m Frankenstein)

+

14:00@steady pace

1 mile bike

10 plank ups

40m bear hug carry or dual KB front rack carry

+

For time (15:00 cap)

1000 m row

50 DB thrusters

50 kettlebell swings

+

Not for time:

:30 flutter kick

:30 leg circles 

:30 scissor 

:30 leg lifts 

Friday February 14 CrossFit 

Warm up ( :30 sitting in bottom of squat, 10 pvc pass through, 10 snatch balance with pvc or barbell )

+

For 15:00

Build to a heavy front squat, power clean or power snatch, or use time for light technique work.

Get in some skill work during rest (double unders, pull ups, handstand push ups, etc)

+

For 10:00

2-4-6-8-10-12-14, etc

Wall balls 

Burpees 

+

Not for time

Accumulate :60 L hang 

Bootcamp

Warm up ( :30 sitting in bottom of squat, 10 pvc pass through, 10 snatch balance with pvc or barbell )

+

Every :60 for 15:00

1st: 10-15 banded pull aparts 

2nd: :15-:30 top of ring row hold

3rd: 5 wall ball squat cleans

+

For 10:00

2-4-6-8-10-12-14, etc

Wall balls 

Burpees 

+

Not for time

Accumulate :60 L hang or knee tuck hang