Monday!
Warm Up
Clean Technique
A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
Boom Lite
Warm Up
Dynamic Group Warm Up
A.
Four sets of:
Romanian Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B.
Same as above.
In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
45 Synchronized Burpees
followed by as many rounds as possible of:
Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups
Partner 2: Prone Plank Hold
Partner 3: Rest
Continue to rotate through the stations until time is called.
Friday!
Warmup:
3 Rounds
10 Air Squats
10 Banded Goodmornings
10 Abmat Situps
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets
Boom Lite:
A.
Five sets of:
Front Squat x 6 reps @ 2011
Rest 60 seconds
Double-Kettlebell Overhead Carry x 4 Lengths of Gym
Rest 45 seconds
B.
Two sets for times of:
Row 500 Meters
30 Push-Ups
20 Abmat Situps
Rest 4-5 minutes between sets.
Thursday!
Warmup:
5:00 of:
Row 150m
10 Band Pull-aparts
10 Light Push Press
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters (4:30 time-cap)
9 Burpees
12 Chest-to-Bar Pull-Ups
15 Shoulder to Overhead (155/105#)
Boom Lite: Same – modify as needed
Wednesday!
Warmup:
2:00 Monster Walk
then:
Two Steady Rounds:
1:00 Jump Rope Practice
10 Inchworm Pushups
A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8-10 reps
Rest 60 seconds
B.
Four rounds for time of:
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders
Boom Lite: Same as above – modify with your coach
Tuesday!
Warmup:
5:00 of:
10 Banded Good Mornings
15 Light Kb Swings
Jog 100m
A.
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
(jump up, then step down on these)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Chest-to-Bar Pull-Ups
10 Burpees
Boom Lite:
Warmup: Same
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Push-Ups x 15-20 reps @ 2011
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups
Monday!
Warm Up
2 Min Shoulder Mobility
10 Light Strict Presses
10 Light Push Presses
10 Behind the Head Presses
A.
Four sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 30-45 seconds
Rest 90 seconds
B.
In teams of three, complete five rounds each for time of:
200 Meter Sprint
10 Push Presses (155/105 lbs)
Boom Lite
Same as above.
Saturday!
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1-
10 Box Jumps
5 Pull-Ups
Station 2-
10 Burpees
5 Dumbbell Ground to Overhead
Station 3-
300 Meter Run w/Med Ball
Teammates can only rotate after the running partner returns. Record total rounds and reps per station.
Thursday!
Warm Up
Dynamic Group Warm Up
A.
Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Man-Makers
10 Box Jumps (or Step-Ups)
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
Boom Lite
Same as above. Scale as needed.
Wednesday!
Warm up
5 Min of
10 Burpees
10 Ring Rows
20 Sit-ups
A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
Boom Lite
Warm Up
Same as above.
A.
Three sets of:
Strict Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
Same as above.
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