February 2017

Saturday!

10:30AM Group Class:

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
500m Row
Box Jump Overs
Burpee Pull-Ups
Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their rowing teammate finishes.

Friday!
Warmup:
2:00 Hip Mobility
then:
25 Slow Banded Squats

A.
Every 2 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%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B.
Three rounds for time of:
20 Length of Gym Run
12 Front Squats (185/135 lbs)
12 Toes to Bar

Boom Lite:
Warmup: Same

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Reverse Snow Angels x 20 reps (slow & controlled)
Rest 45 seconds

B.
Three rounds for time of:
20 Length of Gym Run
20 Goblet Squats (heavy)

Thursday!
Warmup:
2:00 Monster Walks
3:00 of:
10 Alternating Cossack Squats
Row 200m
5 Tempo Pushups @ 1111

A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B.
For time:
50 Calories of Rowing (or Assault Bike)

Boom Lite:
Same as above – modify with your coach to scale as needed.

Wednesday!
Warmup:
3:00 Hip / Shoulder Mobility
Snatch Warmup

A.
Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch
(high hang, followed by hang from mid-thigh)

Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.

B.
For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell

Boom Lite:
Warmup: Same

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side

B.
For time:
25 Burpees
50 Kettlebell Swings
25 Burpees