Friday!
Warmup:
Jog 400m
then:
Two Steady Rounds:
10 Slow Walking Lunges
10 Burpees
A.
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups or L-seated DB Shoulder Press for max reps
B.
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots
Boom Lite:
Same – modify as needed
Warmup:
3:00 Shoulder Mobility
3:00 Hip Mobility
Snatch Warmup
A.
Take 15-20 minutes to build to today’s 1-RM Snatch
B.
Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM
Boom Lite:
Warmup:
Two Steady Rounds:
Row 250m
10 Abmat Situps
10 Slow Walking Lunges
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side
B.
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Rowing (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups
Warmup:
Row 500m
20 Weighted Box Step-ups
A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups
Boom Lite:
Warmup: Same as above
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Deadlift x 6-8 reps @ 30X1
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches
10 Burpees
Warmup:
Three Steady Rounds:
Jog 200m
10 Tempo Pushups @ 1111
10 PVC Pass throughs
A.
Every four minutes, for 16 minutes (4 sets) of:
Shoulder Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)
B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
Boom Lite: Same as above
Monday!
3:00 Hip Mobility
A.
Take 15 minutes to build to a 3-RM Back Squat
Note best successful 3-RM.
B.
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
C.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)
Boom Lite:
Warmup: Two Steady Rounds:
Row 500m
Burpees
A.
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111
B.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots
Saturday
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 300 Meters
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
Warmup:
3:00 Hip Warm-up
Clean Warm-up Progression
A.
Take 15-20 minutes and build to today’s 1-RM Power Clean
B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups
Boom Lite:
Warmup:
Three Steady Rounds:
5 Burpees
1:00 Jump Rope Practice
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories
Thursday!
Warmup:
3:00 Hip Mobility
Row 1000m
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
Boom Lite: Same as above – modify as needed
Wednesday!
Warmup:
5:00 of:
Jog 100
10 Light Kb Swings
10 Easy Ring Rows
A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters
Boom Lite:
Warmup: Same as above
A.
Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
Three rounds for time of:
10 Strict Pull-Ups
30 Kettlebell Swings
Run 400 Meters
Tuesday!
Warmup:
5:00 of:
Row 15 Calories
10 PVC Overhead Squats
A.
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
Boom Lite:
Warmup:
5:00 of:
Row 15 Calories
10 Slow Walking Lunges
5 Burpees
A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
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