August 2016

Warmup:
Three Steady Rounds:
Row 250m
10 Air Squats
10 Ring Rows

A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes

B.
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

Boom Lite:
Warmup:
Same as above

A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 3 reps @ 51A1 (A=assist)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
12 Dumbbell Push Press
12 Heavy Kettlebell Swings
12 Push-Ups

Saturday!

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Warmup:
Jog 400m
Three Steady Rounds:
5 Light Power Cleans
5 Light Push Press

A.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk

B.
For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

Boom Lite:
Warmup:
Jog 400m
Three Steady Rounds:
10 Light Kettlebell Swings
5 Light Strict Press

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds

B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
30 Air Squats

Thursday!

Warmup:
Three Steady Rounds:
Jog 100m
10 Band Pull-aparts
10 Box Dips
10 Air Squats

A.
Every 2 minutes, for 18 minutes (3 sets each):
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Ring Dips
(perform from muscle-up stations if possible)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 90 seconds

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Push-Ups
Rest 90 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 90 seconds

Wednesday!

Warmup:
3 Minutes Double Under Practice
1 Minute Couch Stretch Per Side
2 Minutes Squat Therapy Against Wall
10 Perfect Empty Bar Squats

A.
Three sets of:
Back Squat x 6-8 reps @ 31X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

Boom Lite:
Warmup:
Same as above

A.
Three sets of:
Back Squats x 6-8 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

Tuesday!

Warmup:
Three Steady Rounds:
Jog 200m
10 Light Strict Press
20 Double Unders
10 Abmat Situps

Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 35/25 Calories of Rowing
Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

Boom Lite:

Same as above, modify as needed