(508) 481-2372 ali@pennantcrossfit.com

Bootcamp Week of 11.25.19

Monday
Every 5 Minutes x 6 sets
12 DB Bench Press
12/9 Cal Rogue Bike
12 Wallballs 20/14
12 Jumping Squats
Tuesday
3 Rounds
25/20 Cal Bike
25/20 Cal Ski
Run 800m
10 Burpee Box Jump Overs
Wednesday
30 Minute Clock
75 KB Swings 53/35
200ft Single-arm KB OH Walking Lunge
75 Abmat Sit-ups
200ft Single-arm KB OH Walking Lunge
In remaining time max Cal Row
Thursday
no class
Friday
3 Rounds
1:00 Minute Clock
10 DB Thrusters 40/25
In remaining time max Cal Bike
Rest 3 minutes
1:00 Minute Clock
10 DB Thrusters 40/25
In remaining time max Cal Ski
Rest 3 minutes
1:00 Minute Clock
10 DB Thrusters 40/25
In remaining time max Cal Row
*REST 3 MINUTES BETWEEN ROUNDS
Sunday
AMRAP 60
600m run
200m sandbag or farmer’s carry
5 Rounds Strict Cindy

CrossFit Week of 11.25.19

Monday
Every Minute on the Minute x 10
Odd – 6 DB Front Rack Step-ups (per leg)
Even – 6 Strict Pull-ups
Rest 3 minutes
Every Minute on the Minute x 10
10 Burpee Box Jump Overs 24/20
Tuesday
5 x 3 Deadlift (across, re-set between reps)
Accessory: 4 Rounds For Quality
15 DB Bench Press
12 DB Bicep Curls
9 Strict Toes-to-bar
6 Pausing DB Upright Rows (per arm- each rep with a 3 second pause at top)
Wednesday
Work-it-Wednesday
Teams of 2
6 Rounds (each)
300m Row
50′ DB/KB Walking Lunge (Heavy)
7 Burpees
*one partner completes a full round then switch
Thursday
Thanksgiving
Hotshots 19
6 Rounds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400m Run
Friday
Rotating EMOM x 15 minutes (5 rounds)
minute 1: 5 Heavy Back Squats (from rack)
minute 2: 10/7 Cal Rogue Echo Bike
minute 3: 15 Push-ups
Accessory: 3 Rounds For Quality
100′ Single Arm OH DB Carry (per)
Max L-sit
10 DB Bent Over Rows (per)
100′ Heavy Farmer’s Carry
Saturday
Teams of 3
10,000m row
*switch every 250m
Sunday
3 Sets
30 Banded Hamstring Curls
10 Split Squat – per leg
3 Sets
10 Ring Rows
30 seconds Weighted squat hold
3 Sets
1 – 1:30 Plank Hold (weighted, if possible)
20 DB Lateral Raises

Bootcamp Week of 11.18.19

Monday
Every 4 Minutes x 3 sets
Complete 60/50 Cal Row
Every 3 minutes x 5 sets
Complete 20 second Bike Sprint
Tuesday
Teams of 3
2 rounds
100/80 Cal row
75/60 Cal Ski
50/40 Cal Rogue Bike
*35 minute time cap. One partner working at a time
Wednesday
4 Rounds
25 DB Snatch 50/35
20 Second L sit
15 Ring Push Up
10 DB Box Step Overs 50/35 – Each Hand
*Rest 2 minute between rounds*
*Goal is to increase pace with each round*
Thursday
5 Rounds: Complete 1 round every 6 Minutes
200′ KB farmer’s Carry 70/53
150′ Sandbag Carry 150/100
100′ DB OH Carry 50/35
Friday
35-30-25-20-15-10
Hip Extension
Abmat Sit-up
*complete 100′ DB Bear Crawl 50/35 after each set
Sunday
From 0:00 – 25:00 Complete 5 Rounds
Run 400m
15 Medball Jumping Squats 20/14
From 25:00 – 40:00 Complete
500 meter row
5 Wall Walks
150′ DB Walking Lunge 50/35
5 Wall Walks
500 meter row
From 40:00 – 50:00 Complete
1 Mile Run Remaining time, Max Cal Bike

CrossFit Week of 11.18.19

Monday
AMRAP 10
5 Strict Pull-ups
10 Push-ups
15 Air Squats
-rest 3 minutes-
AMRAP 10
10 KB Swings 53/35
15 Burpees
20 Wallballs 20/14

Tuesday
Teams of 3
2 rounds
100/80 Cal row
75/60 Cal Ski
50/40 Cal Rogue Bike
*35 minute time cap.
**One partner working at a time

Wednesday
Reverse Lunge: 4 x 10 (per leg, across)
DB Strict Press: 4 x 10 (across)
Good Morning: 4 x 10 (across)
Cashout: Tabata Bike or Row!

Thursday
4 Rounds
:40 HS Hold
:20 Rest
:20 L-sit
:40 Rest
:40 Ring Plank Hold
:20 Rest
:20 Chin-over-bar Hold
:40 Rest
Accessory: 3 Rounds For Quality
5 Barbell Roll outs
10 DB Upright Rows (per arm)
15 Banded Hammer Curls

Friday
EMOM x 10: 3 Front Squats
*adding weight on the 4th and 7th minute
5 Rounds
12 DB Renegade Rows (total, alternating)
12 DB Hang Power Cleans
12 DB Front Squat
DB = 50/35
*12 minute time cap

Saturday
6 Rounds
400m row or run
20 Wallballs
10 Burpee Box Jump Overs

Sunday
5 x 2 Bench Press (building)
*after each set perform 8 Single-Arm Ring Rows (per arm)
3 Sets
1 Minute hollow hold
30 Second starfish plank – per side
15 Skull Crushers
5 Back Extensions

Bootcamp Week of 11.11.19

Monday
“Quick Feet”
12 Minute Clock Run
1 Mile
In remaining time Max Burpee Box Jump Overs 24/20
Rest 8 Minutes
15 Burpee Box Jump Overs 24/20
500m row
15 Burpee Box Jump Overs 24/20
Tuesday
At 0:00 Complete 60/50 Cal Bike
At 8:00 Complete 45/35 Cal Ski
At 16:00 Complete 60/50 Cal Bike
At 24:00 Complete 45/35 Cal Ski
Wednesday
Row 1000m
21 DB Thrusters
Row 800m
18 DB Thrusters
Row 600m
15 DB Thrusters
Row 400m
12 DB Thrusters
Thursday
4 Minute Clock
30 Over Unders
Max Cal Ski in remaining time
3 minute rest
4 Minute Clock
30 DB Snatch 60/40
Sandbag Carry for distance in remaining time
3 minute rest
4 Minute Clock
10 Tire Flips
Max Cal Bike in remaining time
3 minute rest
4 Minute Clock
Row 45/35 Cal
Max GHD in remaining time
Friday
AMRAP 15
20 Burpee to Plate
10 Single Arm DB Push Jerk 50/35- per arm
 -rest 5 minutes-
50-40-30-20-10
Double Unders
Sit-ups
*12 minute cap
Sunday
5 rounds
600m Run
100ft KB Walking Lunge 53/35
10 KB Push Press 53/35
400m Recovery Row

CrossFit Week of 11.11.19

Monday
Teams of 2
Ned
7 rounds
11 bodyweight back squats (each)
1000m row
*40 minute time cap
**Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
Tuesday
3 Rounds
25 Kettlebell Swings 53/35
75 Double Unders
Accessory
3 x max strict pull-ups
3 x max strict ring dips or push-ups
*scale pull-ups for a minimum of 5 and push-ups for a minimum of 10
Wednesday
6 Sets: Every 90 second complete
3 Power Cleans + 3 Front Squats
3 Supersets
100′ DB Walking Lunge
1 minute Banded Glute Bridge Hold
1 minute Banded Hamstring Curls
*no rest between movements, rest 90-120 seconds between sets
Thursday
5 Rounds
1 minute row
1 minute ski
1 minute rogue bike
1 minute burpee box jump over
1 minute rest
Cooldown
1 minute barbell quad smash (per leg)
2 minute couch stretch (per leg)
Friday
Bring a Friend Day
Deck of Cards!
Hearts: Sit-ups
Clubs: Kettlebell Swings 53#/35#
Diamonds: Wallballs 20/14
Spades: 10m Shuttle Run
Saturday
3 Rounds
10 DB Thrusters
15 DB Box Step Overs
20 DB Renegade Rows (Total)
25 Calories Row/Bike/Ski
1:1 work/rest
DB = 50/35
*1 Round at each rower, rogue bike, ski erg
Sunday
3 Supersets
9 Strict T2B
12 V-ups
15 Rower Pike Compressions
*no rest between movements, rest 90-120 seconds between sets
3 Sets
20 Banded Tricep Pushdowns
15 Lateral Raises
5 Turkish Get-ups (per arm)

Bootcamp Week of 11.4.19

Monday
Row 2000m
40 Ring Row
30 Box Jump Overs 24/20
40 DB Bench Press 50/35
Run 800m
Tuesday
3 Rounds
75 Double Unders
100ft DB Walking Lunge 60/40 – each hand
100 ft DB Overhead Carry 60/40 – each hand
20 Push-ups
Wednesday
Teams of 2
80 Cal Rogue Bike – Partner Holds DB’s on shoulder
40 Man Makers 35/20 – each hand – Partner Holds HS
40 Cal Ski – Partner holds plank
Thursday
3 Rounds
Row 1000m
30 DB Box Step overs – 50/35 each hand
Rest 2 minutes between rounds
Friday
Teams of 2
AMRAP 30
300m row
200m ski
10 Burpees
*one partner completes a full round then switch
Sunday
8 Rounds
Start a new round every 6:00
Run 400m
10 KB swings 53/35
15 Burpee Over KB

CrossFit Week of 11.4.19

Monday
Every Minute on the Minute x 10
3 Heavy Power Cleans (re-set between reps)
Rest 3 minutes
Every Minute on the MInute x 10
3 Heavy Back Squats
Tuesday
2 Rounds
With a 2 Minute clock
15/12 Cal Rogue Bike
In remaining time Max Box Step overs 50/35 – each hand
Rest 3 minutes
With a 2 Minute clock
Row 20/16 Cal
In remaining time Max Burpees to target
Rest 3 minutes
With a 2 Minute clock
15/12 Cal Ski
In remaining time Max Wallballs
*Rest 3 minutes between rounds
Wednesday
5 Rounds
12 DB Upright Rows (per)
8 Barbell Strict Press (across)
*pause for 3 seconds overhead on each rep of the strict press
4 Sets
10 Good Mornings
100′ DB Gun Walk
Thursday
Alternating x 10 minutes (5 rounds)
odd: 6 Heavy Deadlifts
even: 6 Strict Toes-to-bar
Rotating x 12 minutes (3 rounds)
minute 1: 18 Wallballs
minute 2: 15/12 cal row
minute 3: 12/9 cal ski
minute 4: rest
Friday
OPEN WORKOUT
Saturday
AMRAP 20
50 Double Unders
3 Turkish Get-ups 53/35 (per arm)
30 Abmat sit-ups
10 Ring Rows
50′ DB Walking Lunge 50/35
Sunday
3 Supersets
5 Heavy KB Lunges – per leg
20 second Weighted Wall Squat hold
3 Supersets
15 DB Bench Press
30 second HS Hold
3 Supersets
15 Ring Rows
20 Second Chin over bar hold

Bootcamp Week of 10.28.19

Monday
50-40-30-20-10 Cal Row
25-20-15-10-5 Burpee Box Jump Overs
Tuesday
Every 4 minutes x 4 sets Complete: 400m run
Every 3 minutes x 4 sets Complete: 250m Ski
Wednesday
5 Rounds for time
25 Abmat sit-ups
21 KB swings 53/35
15 KB Goblet Squat
9/6 Cal Rogue Echo
Thursday
Teams of 2
AMRAP25
20 Wall Balls
3 Wall Walks
40 Double Unders
*1 partner complete a full round, then switch*
Friday
2 Rounds for Time
40/32 Cal Schwinn
25 DB Box Step Over 35/25 – 20′
Rest 3 minutes
2 Rounds for Time
10 Man Makers 35/20
30 Push-ups
50 Jumping Lunges- alternating
Sunday
Teams of 2
2000m Row
100 Hip Extensions
1000m run
50 Burpees
1000m run
100 V-Ups
2000m Row

CrossFit Week of 10/28/19

Monday
5 Rounds
Every 5 Minutes Complete
7 Heavy Deadlifts
7 Sandbag Squats
7/5 Cal Rogue Echo Bike
Tuesday
500m Ski
40 Wall Balls
25/20 Cal Rogue Echo
40 Wall Balls
500m Row
Accessory: 3 Rounds For Quality
10 – 15 Strict T2B
10 Cossack Squats (total, alternating)
40 Second Wall Sit (weighted, if possible)
Wednesday
Alternating x 12 Minutes (6 rounds)
odd: 1 Power Clean + 3 Front Squats
even: 3 Power Cleans + 1 Front Squat
*add weight every other minute if possible
Accessory: 4 Rounds For Quality
4 Jefferson Curls
8 Half Kneeling Landmine Press (per arm)
12 DB Upright Rows (per arm)
30 second Ring Lockout Hold
Thursday 
EMOM 24
Odd – 15/12 Cal Row
Even – 15/12 Burpees
Friday
OPEN WORKOUT
Saturday
Strict ‘Nicole’
AMRAP 20
400m run
max unbroken strict pull-ups
Sunday
5 Sets
6 Bench Press
50ft Walking Lunge (weighted)
5 Sets
10 FR Box Step-ups – per leg
30 second starfish plank – per side
10 Banded Lateral Steps – per side

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