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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 […]

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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

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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 […]

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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.
 

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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  […]

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