MONDAY

 

BootCamp Sprint

 

1. Core Work
:25 work, :45 rest, 5 rounds each movement

 

a. Hollow Rocks
b. Russian Twist, 14/10 MB
c. KB Deadlift, 70/53 KB
d. Straight Leg Scissor kicks, distance over speed (straight over waist to just above floor)

 

 

2. Conditioning

20 Burpees
75 Double Unders/150 Singles
20 KB Swings 53/35
20 Burpees
75 Double Unders/150 Singles
20 KB Swings
20 Burpees

 

 

 

CrossFit

 

Strength : Low Bar Back Squat
5-5-3-3-2-2-2-2

 

 

WOD : 21-15-9
KB Swing 70/53
Goblet Squat
Burpees

 

S: 35/26
L1: 53/35

 

Rx+: Single Arm OHS (11/10, 8/7, 5/4)

 

 

The Program

 

1. Strength and WOD Rx+

 

2. EMOM 15m : 3 Squat Clean Thruster, heaviest able

 

3a: 3×25 GHD Situps, rest :45
3b: 3×8 (each side) KB Snatch, heaviest able, 8 then switch sides, rest :60