Thursday!
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
100 Double Unders / 90 seconds practice
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Strict Handstand Push-Ups
Boom Lite:
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
100 Jump Rope / 90 seconds of practice
12 Burpees
12 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
Wednesday!
Warmup:
5:00 of:
Row 150m
10 Slow Air Squats
5 Burpees
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)
Build over the course of the 10 sets, the last three sets should be extremely challenging.
B.
Teams of two complete two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Partner 1 completes entire round, then Partner 2 completes their entire round before P1 begins rowing on their second round.
Boom Lite:
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
B.
Teams of two complete two sets for times of:
30/20 Calories of Rowing
60 Kettlebell Swings
60 Goblet Squats
Partner 1 completes entire round, then Partner 2 completes their entire round before P1 begins rowing on their second round.
Tuesday! Let’s meet our challenge attendance pledges 🙂
Warmup:
5:00 of:
10 Band Pull-aparts
10 Light Strict Press
10 Light Push Press
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees
Boom Lite:
Warmup: Same
A.
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)
Rest 4 minutes, and when the running clock reaches 8:00…
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees
Monday, challenge starts today! Let’s have a great month 🙂
Warmup:
2:00 Monster Walks
2:00 Hip Mobility
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)
50 Double-Unders
50-Foot Walking Lunges with KB Farmer’s Carry
Partner B may begin rowing as soon as Partner A vacates the rowing machine.
Boom Lite:
Warmup: Same
A.
Three sets of:
Back Squat x 10 reps @ 31X1
(goal is to use the same weight used on January 3, 2017)
Rest 90 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 90 seconds
B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry
10 Burpees
50-Foot Walking Lunges with KB Farmer’s Carry
Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.
Saturday!
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings
Station 4 – 20 Wallball Shots
Station 5 – Rest
Friday!
Warmup:
2:00 Jump Rope Practice
A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
C.
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Boom Lite:
Same as above – work with your coach to modify as needed
Warmup:
5:00 of:
10 Banded Good Mornings
10 Light Kb Swings
1:00 Jump Rope Practice
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 minutes between sets.
B.
Three rounds for time of:
100 Double Unders / 2:00 practice
20 Kettlebell Swings (32/24 kg)
250m Row
10 Burpees
Boom Lite:
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
B.
Three rounds for time of:
100 Jump Rope
20 Kettlebell Swings
250m Row
10 Burpees
Wednesday:
Warmup:
5:00 of:
5 Inchworm Pushups
10 Ring Rows
10 Abmat Situps
A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 60 Second Handstand Hold
(practice wall climbs if you’re still working on a handstand)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups
Rest 60 seconds between sets,
Boom Lite:
A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Jumping Lunges
15 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.
Tuesday!
Warmup:
3:00 of:
10 Light Thrusters
10 Ring Rows
A.
Take 20-25 minutes to establish today’s 1-RM Pause Back Squat @ 32X0
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Boom Lite:
Warmup: Same
A.
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds
Wall-Supported Handstand Hold x 60 seconds
Rest 90 seconds
B.
For time:
Row 1000 Meters
20 Burpees
40 Thrusters (45/33 lbs)
Monday!
Warmup:
2:00 of:
Shoulder Mobility
3:00 of:
10 Light Kb Swings
5 Burpees
A.
Take 15 minutes to build to today’s 2-RM Strict Shoulder Press
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
Boom Lite:
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20-25 reps (slow and controlled)
Station 2 – Russian Kettlebell Swings x 20 reps
Station 3 – Side Plank x 45 seconds each side
B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Burpees
12 Push-Ups
18 Situps
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