December 2016

Thursday!
Warmup:
5:00 of:
250m Row
10 Box Jumps (Step down)
5 Pushups

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

B.
In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/125 lbs)
6 Tall Box Jumps
9 Push-Ups

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

B.
In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
6 Burpees
6 Box Jump Overs

Wednesday!
Warmup:
2:00 of: Banded Glute Activation
2:00 of:
10 Goblet Squats
10 Kb Swings

A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

Tuesday!
Warmup:
2:00 Hip / Ankle Mobility
25 Burpees

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0
Station 2 – L-Seated DB Presses x 8-12 reps
Station 3 – Alternating Bowler’s Lunges x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20/14 lbs)

Monday! Let’s have a great week 🙂
Warmup:
5:00 of:
10 Tempo Pushups @ 1111
10 Light Push Press
10 Abmat Situps
10 Airsquats

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps

B.
In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
Row 500m

Choose weight that is challenging for partners to move without rest through the ten reps.

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Step-Overs
Row 400m

In teams of two, complete:
100 Pull-Ups
20 Lengths of Gym Farmers Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
20 Length of Gym Farmers Carry
100 Burpee Box Jump-Overs (24″/20″)
20 Length of Gym Farmers Carry

Partition the reps however you would like.

Warmup:
5:00 of:
10 Band Pull-aparts
10 Kettlebell Swings
5 Burpees

A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 4-6 reps
*Use heavy dumbbells or a barbell.
**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses
10 Burpees Over the Barbell

Choose a load that will challenge you!

Boom Lite:
Same as above – modify as needed

It’s December!
Warmup:
2:00 Hip Mobility
2:00 of:
10 Slow Walking Lunges
10 Wallball Shots

A.
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B.
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Boom Lite:
Same as above – modify as needed