Bootcamp November 4th-9th 2019

Monday

MWOD:
Row 250m
Chin bar hang
couch stretch 

WOD 1: AMRAP x10min

bench press x6@85%
max push-ups
max body rows

WOD 2: EMTOM x15 mintes FOR MAX REPS

min 1: 25 seconds goblet squats 35 seconds rest 
min 2: 30 seconds burpees 30 seconds rest
min 3: 35 seconds v-ups 25 seconds rest

Tuesday

MWOD:
dubs practice x2min
cossack holds
hamstring unload
band hip split squat x10/10

LIFT:

DL
6@70% 4@80% 2@90% 2@95%

WOD: 4RFT

prower x > <
ropes x30
KB swing x25
wall balls x20

500m exit fee


Wednesday

MWOD:
t-get-up x3/3
roll pecs on post
roll lats on roller
bottom squat

LIFT: LAST (WO)MAN STANDING EMOTM - MILITARY @75%

min 1: x12 reps
min 2: x10 reps
min 3: x8 reps

WOD: DUETS
2 person teams
two minutes per couplet, coach allotted switch times, 2 rounds for max reps

cal row
thrustes

pullups
pushups

box jumps
Double DB snatches

Thursday

MWOD:
Row 250m
roll quads
roll glutes
bottom squat 

LIFT: 20 minute time cap

SQUATS
100 total reps with 70%

WOD: 10 minute time cap

21-15-9

snatch grip high pulls
hang cleans
barbell jump squats

Saturday:

Coaches choice

Mwod:  Row or bike 2 mins, Roll chest with ball on post, Band lat stretch, Couch stretch


Incline Press  4 x 10 reps

Pendlay rows 4 x 12


WOD:  1 RFT

3 T get ups Left
5 Dips
10 Pull ups
20 K2E or T2B
30 Box jumps
40 Thrusters
50 Burpees
3 T get ups Right



Oct 31st


Mwod:  Row or bike x 2mins, Roll glutes and hips, Outside hip stretch on bench, Band hamstring stretch


Deadlift 4 x 4 @ 85-90%

McGill curl ups 4 x 10


WOD:  15-12-9 reps

DB Thruster Left arm
DB Thruster Right arm
Pull ups

Mwod:  Row 250m, Roll shoulders and traps with ball on post, Band lat tri stretch, Stretch wrists


Military press max weight x 5 reps, add weight then max Push press x 5 reps, add weight then max Jerk x 5 reps

Bent over Rows 4 x 12 reps


WOD:  3RFT

KB Complex (5 swings + 10 Alternating swings + 10 Alt KB Clean & press)
15 Push ups
20 Walking lunges



Oct 29th

Mwod:  Row 250m, Roll glutes and hips with ball, Roll quads with roller, Band hip stretch from rack, Bottom squat x 1min


Squat 4 x 4 @ 80-90%

Face pulls 4 x 15 with 2 ct hold


WOD:  4 RFT

20 Dubs
20 Wipers
20 Hip ups
20 Russian Twists
20 Landmines
20 Ball fall outs

Mwod:  Row 250m, Roll glutes and hips with ball, Roll calves with barbell, stretch calves, Frog stretch


Squat:  4 x 6 reps @ 75-80% of 2 RM

YTWL's 4 x 6/way


WOD:  3 RFT

6 Clean & Jerks
3x (5 push ups, 10 Body rows, 15 squats)



Oct 24/19

Mwod:  Row 250m, Roll chest with ball, Band lat/tri stretch, Couch stretch


Floor press 4 x 4 reps

DB Rows 4 x 6/arm


WOD:  For time

5 Box jumps
10 Jump squats
20 T get ups
30 Sit ups
40 Battle ropes
50 Cal row or bike

Mwod:  Row 250m, Roll hamstrings with ball on box, Band hamstring stretch, Roll glutes and hips with ball, Band hip stretch from rack

Deadlift:  4 x 6 reps @ 65-70% of 2 RM

Band push downs 4 x 20


WOD:  EMOTM x 12

Cluster x 3
Burpees x 3



Oct 22nd


Mwod:  Row 250m, Roll traps and shoulders on post, Overhead shoulder band stretch, Band lat stretch, Stretch wrists


Military press & Push press x 4 sets

Each set start with 70% of military press for 3 reps, then push press more reps AMRAP

Pull ups 4 x AMRAP


WOD:  AMRAP in 15 mins

15 Lunges/leg
15 Push ups
15 DUBS
250 m Row

Mwod:  Row 250m, Roll chest and shoulders and traps with ball on post, Stick external rotation stretch, stretch wrists


Floor Press 4 x 6 reps

DB rows 4 x 8 reps/arm


WOD:  3 RFT
Row 250m or bike
5 T get ups/arm
10 Pull ups
15 Wall balls


Oct 17th

Mwod:  Row 250m, Roll glutes and hips with ball, Outside hip stretch on bench, Band hamstring stretch, Roll upper back on roller with Tspine ext x 20


Deadlift:  Using 2RM from last week, 3 x 10 reps @ 60%

Band x walk 3 x 10/10

WOD:  1RFT

20 Walking Lunges (25/45)
20 Push ups
20 KB swings
20 Burpees
20 Box jumps
20 Dubs
20 Burpees
20 KB swings
20 Body rows
20 Walking Lunges

Mwod:  Row 250m, Roll hips and glutes with ball, Roll quads x 20 passes each, Band hip stretch from rack


Squat:  Using last weeks 2RM, 3 x 10 reps @ 60%


WOD:  10-9-8-7-6-5-4-3-2-1 reps of:

OH Press (so strict, push press or jerk)
Cleans (85/135)

Mwod:  Row 250m, Roll chest on post, Roll triceps and forearms on barbell, Frog stretch, Band lat stretch


Floor press 4 x 8 reps

DB rows 4 x 10/arm


WOD:  DB Complex x 6 rounds (25/45)

6 Lunges/leg
6 DB Front squat
6 DB Push press
6 DB rows/arm
6 DB RDL's



Oct 10th

Mwod:  Row 250m, Roll hamstring with ball on box, Band hamstring stretch, Outside hip stretch on bench

Deadlift- work up to heavy x 2, then take 5% off for 1 drop set

Cossack squats 4 x 12


WOD: "SATAN'S WHISKERS"

3RFT:
- 10 CHINS
- 10 FRONT SQUATS (75/115)
- 10 BURPEES

Mwod:  Row 250m, Tspine ext over roller x 20, Roll upper back, Stretch wrists, Band lat stretch


Military press 8, 6, 4, 8 reps

Pendlay rows 4 x 10 reps


WOD: 5 RFT

7 Snatch Grip High Pull
7 Barbell Push ups
7 Pull ups
7 Cleans



Tues, Oct 8th


Mwod:  Row 250m, Roll glutes, Band hip stretch from rack, Roll calves on barbell, stretch calves


Squat- work up to heavy set of 2 reps, then take 5% off for AMRAP down set


WOD:

A)  AMRAP in 7 mins
       7 Renegade Rows
       7 Wall Balls

Rest 2 mins

B)  AMRAP in 6 mins
      6 Lunges/leg
      6 Push ups

Rest 2 mins

C)  AMRAP in 5 mins
      5 DB snatch LA
      5 DB snatch RA

Mwod:  Row 250m, Roll glutes with ball, Outside hip stretch on bench, Band hamstring, Roll upper back


Deficit Deadlifts 8, 6, 4, 2 reps

Band push downs 4 x 20


WOD:   4RFT

10 Barbell RDL's (115/155)
10  Renegade Rows (5per side)
10 Split squats (5per leg)
30  Dubs


Thursday, Oct 3rd


Mwod:  Row 250m, Roll traps and neck on post, Tspine ext over roller x 20, Roll lats, Band lat/tri stretch


Military Press 10, 8, 6, 8 reps

Pull ups 4 x amap


WOD:

WOD:  sore arse

12 min amrap

Drunk lunge x 10 Right
Goblet squat x10
Cleans x 5 (85/145)
Drunk lunge x10 Left
Split jumps x 20
Kb swing x15