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Bootcamp 1/31/21Warm-upAMPRAP8 ☼2:30 minute cardio ☼Remaining time - Stretch/Mobility AMRAP12 ☼10 burpees ☼20 V-ups ☼30 sec couch stretch/per side ☼20 mountain climbers (1122) ☼2 wall walksMetcon (Time)Cash-In: 50 KBS (55/35) 21-15-9-15-21 ☼Double DB Front Rack Lunges (40/25) ☼Push ups (RX+ = Ring Push Ups) ☼OH Weighted Sit-ups (45/35) Cash-Out: 50 KBS (55/35)...

FridayWarm-upWarm-up Upper Body Up and Back with High Knees Butt Kicks Lateral Shuffle 5 Inch Worm with push ups Then 3 Rounds of: 5 Barbell Rows 5 Barbell Push Press 10 Banded Pull-aparts - supinated grip 10 banded pushdowns - neutral grip StrengthMetcon (Weight)ON A 12:00 RUNNING CLOCK...

WednesdayWarm-upWarm-upCHIPPER STYLE! 30 Single Unders 15 Box Step-Ups 30 Single Unders 15 Burpees 30 Single Unders 15/12 Cal Bike 30 Single Unders 15 Box Jumps 30 Single Unders *From here, grab a barbell with light weight. Do not put the weight on the bar yet. First set will be with empty BB. StrengthMetcon (Weight)ON A 15:00...

TuesdayWarm-upWarm-up3 ROUNDS 12/10 Cal Row 12 Deadbugs* 10 Kip Swings 10 Air Squats *R2 complete Tuck-Ups w/ :01 pause at close. R3 complete V-Ups. StrengthSquat Clean Thruster (5-5-5-5)5-5-5-5* Hang Squat Clean Thruster *Build to slightly past workout weight. Take from the hang. (Score is Weight) Workout"PAINKILLER" (Calories)5 SETS ON A 2:00 RUNNING...

MondayWarm-upWarm-upEMOM x 7 MINUTES MIN 1 - :40 Mountain Climbers MIN 2 - :40 Good Mornings MIN 3 - :40 Up-Downs MIN 4 - :40 Bird Dogs MIN 5 - :40 Barbell Lunge Steps MIN 6 - :40 Deadlifts MIN 7 - :40 Burpees StrengthMetcon...

Bootcamp 1/24/21Warm-up3:00 minute row @ 1:00 EZ/Mod/Hard PVC Stretch/Mobility Walking Warm UpMetcon (Time)Cash-In: 400m run or 500m row, into- 5 Rounds of: 16 DB STO @ 8 each arm (50/35) 16 Hollow Rocks 16 Burpees Cash-Out: 400m run or 500m row...