October 2016

Monday!
Warmup:
Three Steady Rounds:
10 Banded Good Mornings
10 Jumping Squats
10 Ring Rows

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

B.
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)

Boom Lite:
Warmup: Same as above

A.
Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
Two sets for times of:
15 Burpees
300 Meter Run
Rest 2 minutes

Friday!
Warmup:
2:00 Monster Walks
2:00 Squat Mobility

A.
Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Heavy KB Swings
10 Goblet Reverse Lunges

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Front Squat x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes.

Thursday!
Warmup:
Three Steady Rounds:
10 Band Pull-aparts
10 Light DB Snatches
10 Abmat Situps

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm
Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B.
Against a two-minute running clock, complete as many reps as possible of:
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump-Overs
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

Boom Lite:

Same as above

Happy Wednesday!

“Move Mountains”
For time:
Row 2000 meters
26 Burpee Box Jumps (24″/20″)
26 Strict Pull-Ups
26 Thrusters (95/65 lbs)
26 Strict Knees To Elbows
26 Kettlebell Swings (24/16 kg)

*Scale up or down as appropriate.

You may start OR end with the row.

Boom Lite: Same as above

Tuesday!
Warmup:
Row 500m
2:00 Banded Glute Activations

A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

B.
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest-to-Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Barbell Rollouts x 8-10 reps @ 3020
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
In teams of two, partners alternate rounds and complete 7 each of:
10 Kettlebell Swings
5 Strict Pull-Ups

Monday!
Warmup:
Three Steady Rounds:
10 Ring Rows
10 Burpees

A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

Boom Lite:
Warmup: Same as above

A.
Five sets of:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B.
For time:
Run / Row 600 Meters
30 Barbell or Dumbbell Thrusters
Run / Row 600 Meters

Saturday!

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

P.S. Touch and go is allowed on the deadlift but the weight may NOT rest on the floor. Not even when you switch barbells with your partner. If you are using a different barbell than your partner, wait until they pick theirs up before you put yours down. If it touches…5 burpees each!

Friday!
Warmup:
5:00 of:
10 Kb Swings
10 Air Squats
10 Light Push Press

A.
Take 20 minutes to build to today’s heavy Push Press

B.
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95 lbs)
6 Push Presses (135/95 lbs)
9 Push-Ups

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Kettlebell Swing x 15-20 reps
Rest 45 seconds

B.
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
Dumbbell Man-Makers x 5 reps
(push-up, row left, row right, power clean, push press)

Warmup:
3:00 Hip Mobility
Snatch Warmup

A.
Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)

Boom Lite:
Warmup:
3:00 Hip Mobility

A.
Five sets of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2011
Rest 45 seconds
Supine Chinese Planks x 45 seconds
Rest 45 seconds

B.
In teams of two, alternating full rounds, complete a total of five rounds each for time of:
Row 250 meters
10 Dumbbell Thrusters

Wednesday!

Warmup:
Jog 400m
20 Burpees

A.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

Boom Lite: Same as above