(508) 481-2372 ali@pennantcrossfit.com

Bootcamp Week of 10.14.19

Monday
2 Sets
100ft KB FR Walking Lunge 44/26
15 Wall Balls
500m Row
15 Burpee Box Jump Overs
500m Ski
15 Wall Balls
100ft KB FR Walking Lunge 44/26
*rest 3 min between sets*
Tuesday
5 Rounds
600m Run
30 second Hanging L sit
30 KB Swing 53/35
Wednesday
Teams of 2
2K Row
75 Sync Air Squats
50 DB Power Cleans 50/35
75 DB Thrusters
50 Cal Bike
75 Bench Press 135/95
400m Run (Together)
Thursday
Teams of 4
AMRAP25
20/16 Cal Row
Bike
Double Under
Ski
Friday
30 – 24 – 18 – 12 – 6
DB Snatch 50/35 – alternating
Wall Balls
V-ups
*after each round complete 200m run*
Sunday
4 Rounds
1000m Row
400m Run
*rest 1 min between rounds*
Rest 2 minutes
4 Rounds
15/12 Cal Bike
400m Run
15/12 Cal Ski
*rest 1 min between rounds*

CrossFit Week of 10.13.19

Monday
5 Rounds
8 Push Press (heavy but unbroken, from rack)
15 Burpee Box Jump Overs 24/20
*Rest 2 minutes between rounds*
Tuesday
4 Rounds
4 Minutes on/2 Minutes off
500m Row
30 second Hanging L sit
Max KB Swing 53/35 in remaining time
Accessory or Optional Skill Work: 3 Sets
1 minute of Double/Triple Under Practice
1 – 2 min HS Walk Practice
Wednesday
Every 2 minutes x 6 Sets (building)
2 Pausing Overhead Squats
*3 sec pause in bottom of OHS*
Every 4 minutes x 4 Sets (across)
1 Heavy Back Squat
100ft Double KB Overhead Carry
*3 second pause in bottom of Squat*
Thursday
Teams of 4
AMRAP25
20/16 Cal Row
Bike
Double Under
Ski
*all 4 teammates are working at the same time*
Friday
OPEN WORKOUT
Saturday
2 Rounds
800m Run
100ft KB Walking Lunge 44/26
30 Sit-ups
15 Double KB Front Squats
30 Sit-ups
100ft KB Walking Lunge 44/26
*35 minute time cap
Sunday
3 Sets
10 Cuban Press
10 Barbell Upright Row
10 KB Bent Over Row – per side
5 Crossover Symmetry ATYT
3 Sets
15 RNT Split Squat – per leg
15 Prone Hamstring Curls – per leg
10 Deficit Reverse Lunges – per leg (weighted)
100ft Heavy Farmers Carry

 

 

Bootcamp Week of 10.7.19

Monday
Teams of 2
5 Rounds( Each)
10 Bench Press 165/110
15/12 Cal Row
10 Ring Rows
15/12 Cal Bike
*Partner 1 completes 1 whole round then switches*
Tuesday
2 Rounds
60 KB Swings 70/53
50 Wall Balls
40 DB Snatch 50/35 (alternating)
30 Goblet Squats 50/35
400m Run
*Rest 2 3 minutes between rounds*
Wednesday
1000m Row
5 Rounds of Strict Cindy
800m Run
5 Rounds of Strict Cindy
600m Ski
Thursday
7 Rounds
2 Minutes on: 3 Minutes off
5 DB Clean + Jerks 50/35
50ft DB FR Walking Lunge
Max Distance Sandbag Carry
Friday
Every 5 minutes x 6 Sets
20/16 Cal Bike
20/16 Cal Row
75 Double Unders
Sunday
“Reverse Loop”
Then: 2 Rounds
20 Burpee Box Get Overs
40/30 Cal Bike
20 Burpee Pull-ups
40/30 Cal Row
100 Double Unders
Then: 800m Run with Medball 20/14

Julie Volk, Pennan October Athlete of the Month!

CrossFit Week of 10.7.19

Monday
3 Sets
Start a new set every 3 minutes
5 – 7 Muscle Ups
5 FR Box Step-ups – per leg
3 Rounds
15/12 Cal Row
15 Strict HSPU
9 Double KB Front Squat 53/35
9 Burpees
Tuesday
Teams of 2
AMRAP15
15 Power Snatch 75/55
30 Double Unders
*Partner 1 completes 1 whole round, then switches*
Accessory or Optional Strength: 4 x 3 Hang Power Snatch (building)
Wednesday
4 Sets: Start a new set every 3 minutes
High Hang Squat Clean
Squat Clean
Split Jerk
4 Sets: Start a new set every 4 minutes
2 Bench Press
50ft HS Walk
5 – 10 Sandbag Squats
Thursday
2 Rounds
400m Ski
15 KB Swings 70/53
400m Run
30 second L Sit
10 Box Jumps 30/24
15/12 Cal Bike
30 second side plank – per side
500m Row
Friday
OPEN WORKOUT 19.1
Saturday
800m Run
5 Rounds of Cindy
15 Clean and Jerks 155/105
5 Rounds of Cindy
800m Run
Sunday
5 Sets
20 – 25 Second L sit (unbroken)
5 – 7 Hip Back Extensions
10 Trap 3 Raise – per side
10 Arnold Press
10 Lateral Slingshot steps – each direction
30 second Glute Bridge Hold

Bootcamp Week of 9.30.19

Monday
Every Minute on the Minute x 8
Even – 16 DB Snatch 50/35
Odd – 12/9 Cal Bike
Rest 2 minutes
Every Minute on the Minute x 8
Even – 15 KB Swings 53/35
Odd – 10 Lateral Burpee Over KB
Rest 2 minutes
Every Minute on the Minute x 8
Even – 15 Wall Balls
Odd – 15/12 Cal Row
Tuesday
3 Rounds
200m Ski
400m Run
8 DB Burpee Box Step-Overs 50/35
16 Pull-ups
32 Sit-ups
Wednesday
6 Rounds
3 Minutes on: 3 Minutes off
5 Sandbag Cleans
5 Sandbag Squats
10 Jumping Lunges (5 per leg)
Max Cal Bike in remaining time
Thursday
7 – 5 – 3 Bench Press 155/105
21 – 15 – 9 Cal Row
right into 30 – 20 – 10
Push-up
Cal Row
right into
7 – 5 – 3 Bench Press 155/105
21 – 15 – 9 Cal Row
Friday
10 Rounds
40 Double Unders
20 Air Squats
10 T2B or GHD
Sunday
4 Sets
400m Run
20 KB Swing 53/35
20 Goblet Squats 53/35
15/12 Cal Ski
15/12 Cal Bike
10 Strict Pull-ups
10 Burpee Box Jump Over 24/20
*rest 1 – 2 min between sets*

 

Friday is Bring a Friend Day!

CrossFit Week of 9.30.19

Monday
Every Minute on the Minute x 8
Even – 5 Clean and Jerks 155/105
Odd – 15/12 Cal Bike
Rest 2 minutes
Every Minute on the Minute x 8
Even – 15 KB Swings 70/53
Odd – 10 Lateral Burpee Over KB
Rest 2 minutes
Every Minute on the Minute x 8
Even – 8 Thrusters 135/95
Odd – 15/12 Cal Row
Tuesday
4 Rounds
Rd 1 + 3 – 25 V-up, Rd 2 + 4 – 20 Russian Twist – (per side)
100 Double Unders
Accessory or Optional Conditioning
2 Rounds
4 Minutes Row/Bike/Ski
*rest 2 min between rounds*
Wednesday
“Crossfit Total”
1 rep Max Back Squat
1 rep Max Shoulder Press
1 rep Max Deadlift
Thursday
Run 400m
15 Strict T2B
30 Box Jump Over 24/20
15/12 Cal Ski
30 Power Snatches 95/65
Row 400m
30 Overhead Squats
15 Burpee Pull-ups
30 KB Swings 70/53
15/12 Cal Bike
Friday
Bring a Friend Day
Teams of 2
AMRAP20
19 Wall Balls
19 Cal Row
*1 partner completes 1 whole round then switches*
Saturday
“Bubba Gump”
800 Meter Run
9 Hang Power Cleans 185/125
21 Ring Push-ups
800 Meter Run
15 Hang Power Cleans 135/95
21 Strict Deficit HSPU
800 Meter Run
21 Hang Power Cleans 115/85
21 Bar-Facing Burpees
Sunday
3 Sets
10 Half Kneeling KB Press – per side
10 Reverse Deficit Lunges – per leg (weighted)
3 Sets
10 Lateral Box Step-ups – per leg (weighted)
200ft Heavy Farmers Carry
100ft 1 arm OH Carry
30 – 40sec Hollow Hold
Friday is Bring a Friend Day!

Bootcamp Week of 9.23.19

Monday
“The Animal”
150 KB Swings 70/53
*Every time you put the KB down complete 5 Burpees*
Tuesday
Teams of 2
3 Rounds
30/24 Cal Ski
5 Rope Climbs
3 Rounds
400m Run (together)
200ft KB Walking Lunge 44/26
3 Rounds
30/24 Cal Bike
30 Toes to Rings
Wednesday
6 Rounds
21 Cal Row
15 Cal Bike
9 Cal Ski
*Rest 2 minutes between rounds*
Thursday
1 Set
Max Push-ups
2 Sets
Max Strict Pull-ups
2 Sets
Max DB Upright Row – per arm
6 Rounds
1 Minute Double Unders
1 Minute Row for Cal
Friday
21 – 18 – 15 – 12 – 9 – 6 – 3
KB Thruster 35/26 – each hand
Pull-ups
Bar Facing Burpees
Sunday
The “loop”
40 – 30 – 20 – 10
Cal Bike
Over Unders
Cal Row
The “loop”

CrossFit Week of 9.23.19

Monday
“Open Workout 11.3”
AMRAP5
Max Squat Clean and Jerks 165/110
Rest 5 minutes
AMRAP5
Max Muscle Ups
Accessory or Optional Strength: Build to Heavy clean and jerk single
Tuesday
Teams of 2
3 Rounds
30/24 Cal Ski
5 Rope Climbs
3 Rounds
400m Run (together)
200ft KB Walking Lunge 44/26
3 Rounds
30/24 Cal Bike
30 Toes to Rings
Wednesday
Every 90 seconds x 6 Sets
6 Touch and go Power Snatch (across)
Deadlift
2 x 2
2 x 10 (2 second eccentric on each rep)
Thursday
1 Set Max Push-ups
*Scale to complete 15 or more reps*
2 Sets
Max Strict Pull-ups
2 Sets Max DB Upright Row – per arm
*Scale so you can complete at least 6 reps of each*
6 Rounds
1 Minute Double Unders
1 Minute Row for Cal
Friday
16.5 Open Workout
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters 95/65
Bar Facing Burpees
*20 min cap*
Accessory or Optional Strength: 1 rep max Thruster (from ground)
Saturday
Every 5 Minutes x 7 Sets
5 Box Jumps 30/24
10 KB Swing 70/53
50ft HS Walk
500m Row
Sunday
4 Supersets
5 Cossack Squat – per leg
5 RNT Split Squat – per leg
4 Supersets
5 DB Single Arm Upright Row – per side
10 Barbell Bent Over Row
4 Supersets
5 Double DB Curl and Press
45 – 60 second Ring Plank Hold

Bootcamp Week of 9.16.19

Monday
9 – 15 – 21 – 27
Lateral Box Jump Over 24/20
T2B
right into 9 – 15 – 21 – 27
Push-ups
Pistols – alternating
Tuesday
Teams of 2
AMRAP10
20/16 Cal Bike
10 Sandbag Cleans
Rest 5 minutes
AMRAP10
20/16 Cal Row
10 Burpee to Target
Wednesday
4 Rounds
600m Run (fast pace)
200m Run (Recovery pace)
100m Run (Hard pace)
*rest 3 min between rounds*
Thursday
MAP9
10/8 Cal Row
5 Burpee Box Step-ups
10 second side plank – per
Rest 1 min
MAP9
10/8 Cal Ski
30 second plank hold
10 Air Squats
Rest 1 min
MAP9
10/8 Cal Bike (echo)
30 Double Unders
10 Push-ups
Friday
6 Rounds
2 minutes on: 2 minutes off
5 DB Power Cleans 50/35
5 DB Front Squats
5 DB Push Jerks
10/8 Cal Bike
Max Devils Press in remaining time
Sunday
Every 8 minutes x 6 Sets
15/12 Cal Bike
5 Sandbag Cleans
15/12 Cal Row
20 Push-ups
200m Run
20 Wall Balls

CrossFit Week of 9.16.19

Monday
9 – 15 – 21 – 27 – 33
Lateral Box Jump Over 24/20
T2B
*15 min cap*
Accessory or Optional Strength: 5 Rep Max Push Press (from rack)
Tuesday
Teams of 2
AMRAP10
20/16 Cal Bike
10 Sandbag Cleans
Rest 5 minutes
AMRAP10
20/16 Cal Row
10 Power Snatch 115/75
Wednesday
3 Sets
6 – 8 FR Reverse Lunges (from rack)
6 – 8 Strict Pull-ups
6 – 8 SA DB Upright Row – per arm
6 – 8 SA DB Strict Press – per arm
3 Sets (building)
2 Heavy Deadlifts
6 – 8 KB Bent Over Row – per side
Thursday
MAP9
10/8 Cal Row
5 Burpee Box Step-ups
10 second side plank – per
Rest 1 min
MAP9
10/8 Cal Ski
30 second plank hold
10 Air Squats
Rest 1 min
MAP9
10/8 Cal Bike (echo)
30 Double Unders
10 Push-ups
Friday
5 – 4 – 3 – 2 – 1 Squat Cleans 225/155
*Before each set complete 400m Run*
Accessory or Optional Strength
3 Sets
30 – 45 second L Sit
30 – 45 second HS HOLD
Saturday
AMRAP30
5 Burpee Bar Muscle Ups
20 SA KB Clean 53/35 (alternate every 10 reps)
20 SA KB Push Press 53/35 (alternate every 10 reps)
200m Sprint
*rest 2 min between rounds*
Sunday
3 Sets
5 Cossack Squat – per leg
10 Strict Pull-ups
30 second plank hold
3 Sets
5 Double DB Curl and Press
100ft Double DB OH Carry
50ft DB FR Walking Lunge
10 DB Front Squats

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