Boot Camp 6-Week Challenge

Cedar Park Boot Camp

6-Week Challenge 

February 26th

Monday/Wednesday

5:30pm – 6:30pm

* Before/After Photos

* Before/After Measurements

* 12 Coach Led Workouts

* Home Workouts

* Nutrition Guidelines

* Baseline Workout

REGISTER

Questions? email robin@crossfitcp.com

Wednesday Workout

Core Strength

50 Heavy Russian Swings
 
 

Skill

Handstand Push Ups Variations
5-7 minutes

Work skill & Variations

 

Wod

AMRAP – 8 Minutes (BJ/HSPU/Snatch)
20 Box Jumps 24/20
15 HSPU
10 Power Snatch 95/65
 

REST

Tabata
Wallball 20/14 
8 rounds
20 seconds work, 10 seconds rest

 

MOBI

Hamstring up and over
Calf stretch
Pigeon 
Press ups
Lat stretch
Corner Stretch

Cheerleaders lift weights too

Tuesday Workout

Skill

Double Under Practice. 3-5 Minutes
Jump rope practice
 

EMOM

EMOM – 12 Minutes
Minute 1: 1 Clean + 3 jerks (adjust weight as desired)
Minute 2: 25-35 double unders
 

Wod

3 RFT (Burpees/DB Snatch/Lunges)
20 burpees (new standard) over dumbbell
16 alternating DB Snatches
12 Steps DB Front Lunges
 

Madmobi

Pigeon Stretch
Calf Stretch
Press Ups
Knee on the wall

Squat Cleans

NEWS

Saturday

9:30am – Free Community Workout

Sunday

9:00am – ReFlex Yoga

10:00am – Skillz & Sprintz

Monday, May 30th

9:30am – Memorial Day Murph

Saturday, June 18th

Gymnastics & Tumbling Seminar

11:00am

Free to Members

Dynamic warm up

Group warm up

Strength
Squat Cleans
2-2-2-2-2

Amrap in 5 min
15 clean and jerks 115/75
7 burpees over barbell.

Rest

In 5 min.
Row 1 k
Burpees over rower for remainder of time.
Score burpees.

Mad mobi
Knee on the wall
Roll calf on bb
Hamstring up n over
Press ups.

Lunch Express Workout!!!

dynamic movement prep

Group warm up

50 n 50 ghd.

In 3  minutes amrap
(If you can’t double perform 20 box jumps 20″)
50 doubles
50 singles

Rest 3

In 4 minutes
10 oh squats 95/65
10 toe 2 bar

Rest

In 5 minutes
10 Burpees over bb
10 ground to overhead 95/65

MaD mobi
Keg stretch
Lat stretch band
Calf stretch
Roll calves.

 

Muscle Up Skillz

Dynamic movement prep.

Group warm up

50 n 50 ghd.

Skill
Muscle ups.
Then
7-7-7-7. Single arm db row.

Wod
15 minutes amrap
15 kb swings 1.5/1
15 box jumps 24’20
15 hand release push ups

Rest then

5 minutes of fun
The hard way
for reps
1 min jack knife sit ups (20,14) (like a pike sit up with med ball)
2nd  min reverse sit ups  (leg raises)
3rd min jack knife
4 th min reverse sit ups
5th min jack knife

MAD MOBI
Press ups
Pigeon
Calf stretch
Lat band stretch.