December 2020


bootcamp! Full Body Bonanza 10 Min AMRAP 3 Min Rest Between AMRAPs Arms/Back 10 Strict Press 10 Bicep Curls 10 Tricep Dips 10 Renegade Rows 10 Floor Press Butt/Legs 5L/5R Monster Walks into 5 Squats + Leg Lift 5/5 Lateral Step Ups 10 Plyo Lunges 5/5 Fire Hydrants 10 Glute Bridges Cardio/Abs 1 Min Cardio[…]

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follow along!  DAILY-5 WARM-UP 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Air Squats MOVT 2 – Alt. Groiners *Both movements = 1 Set (No Measure) SATURDAY SQUATS 3 SETS FOR MAX REPS 1:00 – DB Goblet Split Squats (R) 1:00 – DB Goblet Good Mornings 1:00 – DB[…]

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follow along!  DAILY-5 WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure) FULL-BODY STRENGTH 5 SETS ON A 15:00 CLOCK… 10 Slow DB Hammer Curls 10 Slow DB Strict Press 1:00 Hollow Rocks (Score is Load) FULL-BODY SPRINT WORKOUT AMRAP x 6 MINUTES* 2-4-6[…]

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follow along! DAILY-5 WARM-UP 1:00 Cardio Choice into… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) PUSH x PULL STRENGTH EMOM x 12 MINUTES MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs MIN 2 – 15 DB Hang High Pulls (Score is[…]

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follow along!  DAILY-5 WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure) BODYWEIGHT PUMP EMOM x 6 MINUTES 10 Sit-Ups the Max Alt Sit-Thrus (No Measure) FULL-BODY SWEAT WORKOUT AMRAP x 8 MINUTES 8 Tuck-Ups 8 Hand Release Push-ups 30 Double Unders -1:00 RestAMRAP x[…]

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follow along!  DAILY-5 WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 High Knees 10 DB Deadlift 10 Bent Over Rows (No Measure) PUSH x PULL STRENGTH 4 SETS FOR MAX REPS 1:00 – 5 Up-Downs then DB Hang Power Clean -Rest :30- 1:00 – 5 Up-Downs then DB Floor Press -1:00 Rest b/t[…]

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follow along!  12.28.20 DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK 2:00 Cardio Choice 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs (No Measure) FULL-BODY STRENGTH 5 SETS ON A 10:00 CLOCK… 5/5 Staggered DB Deadlift 8 DB Push Press 6 Slow DB Front Squats (Score is Load) FULL-BODY WORKOUT 6 SETS 1:00[…]

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12.27.20 bootcamp! A Grand WOD Choose 10 Movements from the List Complete 1000 Reps Altogether Min of 5 Reps of Each Movement Maximum of 200 Reps of Each Movement 40 Min Time Cap Jumping Jacks Mt Climbers Burpees Plank Taps Bicycle Crunches Push Ups Squats Lunges Glute Bridges Tuck Ups Bicep Curls Tricep Extensions Shoulder[…]

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12.26.20 follow along! DAILY-5 WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Jumping Jacks 10 Lunges 10 Air Squats (No Measure) SATURDAY SQUATS 5 SETS ON 15:00 CLOCK… 10 Reps of 1+1/4 Air Squats 15 Jumping Air Squats 10 Slow DB Narrow Stance Squats -Rest as Needed b/t Sets- (Score is Load) FULL-BODY[…]

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12.25.20 follow along!  DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK 1:00 Cardio Choice 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks (No Measure) FULL-BODY STRENGTH E2MOM x 14 MINUTES 10 DB Russian Step-Ups 8 DB Up-Downs 6 DB Shoulder Press (Score is Load) FULL-BODY SPRINT WORKOUT 3 SETS 1:30 – Max[…]

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