November 2016

Wednesday:
2:00 Banded Glute Activation
3:00 of:
10 Light Thrusters
10 Ring Rows

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single-Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

Tuesday!
Warmup:
2:00 Double Under Practice
15 Situps
15 Ring Rows

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12:Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
75 Double Unders / 90 Seconds Practice

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: Hollow Hold x 60 seconds accumulated time
Minutes 5-6 & 11-12: 45-60 second Handstand Hold against wall

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
50 Jump Rope / 90 Seconds Practice

Monday!
Warmup:
5:00 of:
10 Banded Good Mornings
10 Wallball Shots

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Shoulder Press x 6 reps @ 2011

B.
For time:
50 Air Squats
40 Kettlebell Swings
20 Burpees
Row 1000 Meters

Saturday!

In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Friday!

9AM and 5:15 CLASS ONLY

See you there!

Happy Thanksgiving Everyone!

We will have class on Thursday at:

7:30AM – Boot Camp

9:00AM – Group Workout

All other classes cancelled. Hope to see you in the morning and have a great day!

Friday Schedule:

9:00am and 5:15pm ONLY

Wednesday

Warmup:
Row 500m
15 Kb Swings
15 Kb Deadlifts

A.
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.
Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
25 Double Unders
Burpee Pull-Ups x 10 reps
25 Double Unders

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Ab-mat Situps x 10-15 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
25 Jump Ropes
10 Burpees
25 Jump Ropes

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

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Front Squat x 6-8 reps @ 3011
Station 2 – Ring Rows x 8-10 reps @ 2111

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

Monday!

Warmup:
5:00 of:
10 Banded Good Mornings
10 PVC Overhead Squats
10 Ring Rows

A.
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 3-5 reps @ 3110
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
20 Kettlebell Swings
20 Push Press (DB or BB)
20 Box Jumps or Step-Ups

Boom Lite:

Same as above – modify as needed

Saturday!

In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
1000m Row
300 Squats
200 Kettlebell Swings
100 Burpees