Saturday!
Teams of two must complete the following for time:
50 Burpee Buy In (this must be completed before anything else)
200 Kettlebell Swings
200 Box Jumps
2000 Meter Row
Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the erg takes priority (but no throwing elbows).
Friday!
Warmup:
5:00 of:
10 Goblet Squats
10 PVC Pass Throughs
5 Burpees
A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-10 reps @ 21X1
Rest 2 minutes
B.
Three rounds for time of:
100 Double Unders / 2:00 of practice
21 Kettlebell Swings
7 Strict Pull-Ups
Boom Lite:
Same as above – modify as needed
Thursday!
Warmup:
5:00 of:
10 Slow Walking Lunge Steps
10 Abmat Situps
10 Light Goblet Squats
A.
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds
B.
For time:
Row 500m
30 Front Squats (Heavy)
30 Box Jumps (High)
Row 500m
Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.
Boom Lite:
Same as above – modify as needed
Wednesday!
Warmup:
5:00 of:
10 Band Pull-aparts
Row 200m
5 Inchworm Pushups
A.
Five sets of:
Single-Arm DB Shoulder Press x 8-10 reps per arm @ 2011
Rest 45 seconds
Ring Rows x 12-15 reps @ 2111
Rest 45 seconds
B.
Eight sets of:
30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
Rest 30 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
Boom Lite:
Same as above – modify as needed
Tuesday!
Warmup:
2:00 Hip Mobility
3:00 Jump Rope Practice
A.
Take 15-20 minutes to build to today’s 1-RM Power Clean
B.
For time:
10 Power Cleans (155/105 lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders
Please feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps.
Boom Lite:
Warmup: Same
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
2 Length of Gym Suitcase Carry each arm
Rest 60 seconds
B.
Three rounds for time of:
50 Jump Rope
12 Alternating Single-Arm Dumbbell Snatches
Monday and Happy 2017!
9AM and 5:15 CLASS ONLY
A.
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 30X1
Rest 45 seconds between legs
L-Seated Dumbbell Press x 8 reps @ 2111 or Strict Handstand Push-Ups x Max Reps
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
7 Thrusters (115/75 lbs)
14 Kettlebell Swings (24/16 kg)
7 Chest-to-Bar Pull-Ups
OR
B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Goblet Squats
10 Push-Ups
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