February 2017

Thursday!
Warmup:
5:00 of:
10 Banded Good Mornings
10 Air Squats
5 Burpees

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell

Boom Lite:
Warmup: Same

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 2 – Supine Med Ball Leg Curls x 12 reps @ 2110
Station 3 – Supine Ring Rows x 10 @ 2111

B.
For time:
40 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees

Wednesday:
Warmup:
2:00 Monster Walks
15 Slow Air Squats with Band

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Boom Lite:
Warmup: Same

A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 8 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 6 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)

Goal is to use the same weights that you used on February 1, 2017.

B.
Three rounds for time of:
100 Jump Rope
20 Goblet Squats
20 Jumping Lunges

Tuesday!
Warmup:
25 Burpees for time

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

B.
“Power Hungry”
For max calories:
3 Minutes of Rowing / Assault Bike

Rest 4 minutes until the running clock reaches 7:00, and then…

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups

Boom Lite:
Same

Monday!
Warmup:
2:00 Hip / Shoulder Mobility
Snatch Warmup

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

Boom Lite:

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 L-Seated Dumbbell Presses

Saturday!

Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Anchored Sit-Ups
30 Push-Ups
20 Pull-Ups

Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.

Boom Lite:

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike

Thursday!
Warmup:
5:00 of:
10 Band Pull-aparts
10 Light Strict Press
10 Light Push Press

A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 20 Lengths of Gym
20 Push Presses (95/65 lbs)
10 Pull-Ups

Boom Lite:
Same – modify as needed

Wednesday!
Warmup:
2:00 Jump Rope Practice
2:00 Monster Walks

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

Boom Lite:
Warmup: Same

A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)

B.
For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees

Tuesday!

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters (Capped at 4:30 – gogogo)
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

Boom Lite:

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
6 Strict Toes to Bar
9 Strict Pull-Ups
12 L-Seated DB Presses

Monday! Final week our our challenge, let’s make it a good one 🙂
Warmup:
5:00 of:
10 Slow Walking Lunges
10 Light Kb Swings
5 Inchworm Pushups

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk

Build over the course of the 10 sets to something heavy.

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

Boom Lite:
Warmup: Same

A.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
2 Length of Gym Bottom’s Up Kettlebell Carry each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

B.
Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups