May 2017

Thursday

Warm Up
Snatch Technique

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)

Boom Lite

Warm Up
Dynamic Group Warm Up

A.
Five sets of:
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Push-ups x 10-15 reps @ 21X1
Rest 45 seconds
Box Jumps x 15-20 reps
Rest 45 seconds

B.
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
5 Renegade Rows
10 Dumbbell Thrusters
100 Meter Run

Wednesday

Warm Up
Dynamic Group Warm Up

A.
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees

Boom Lite

Warm Up
Dynamic Group Warm Up

A.
Four sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 2111
(partner assisted encouraged if you cannot perform solo)
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
Run 200/Row 250 Meters
15 Burpees

Tuesday

Warm Up
5 Min
50 Single/Double Unders
10 Air Squats
5 Push Ups

A.
Four sets of:
Single-Arm Dumbbell Row x 6-8 reps @ 2111
Rest 90 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 90 seconds

B.
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
5 Man-Makers

Boom Lite

Same as above. Modify as needed.

Saturday!

Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
10 Box Jump-Overs (or Step-Overs)
5 Strict Pull-Ups
Rest 3 minutes between sets, and complete a total of five sets.

Friday

Warm Up
Dynamic Group Warm Up

A.
Every 2 minutes, for 18 minutes (3 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.
Two sets for times of:
20/15 Calories Row
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Boom Lite

Warm Up
Dynamic Group Warm Up

A.
Same as above.

B.
Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)

Thursday

Warm Up
2 Min Monster Walks
2 Rounds
10 Air Squats
10 Burpees

A.
Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (20/14 lbs)

Boom Lite

Warm Up
Same as above.

A.
Three sets of:
Back Squat x 4-6 reps @ 3011
Rest 45 seconds
Ring Rows x 8-12 reps @ 2111
Rest 45 seconds
Walking Lunges with Dumbbells x 20 steps @ 1010
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings
20 Air Squats

Wednesday

Warm Up
Split Jerk Technique

A.
Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep

B.
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Run/Row 300 Meters
Push Press (115/75 lbs)

Boom Lite

Warm Up
Dynamic Group Warm Up

A.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 30 seconds
Alternating Lateral Lunge x 8-10 reps each @ 2011
Rest 30 seconds
Waiter Walk x 25-meters each arm
Rest 30 seconds
Mountain Climbers x 30 reps
Rest 30 seconds

B.
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row/Run 200 Meters
Push Press (Dumbbell or Barbell)

Tuesday

Warm Up
Dynamic Group Warm Up

Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
10 Toes to Bar

Boom Lite

Warm Up
Dynamic Group Warm Up

Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
L-Seated Dumbbell Presses x Max Reps
(use a weight that you could press for 8-10 unbroken reps)

Rest exactly 4 minutes, and then . . .

Complete as many reps as possible in 4 minutes of:
Dumbbell Burpee Box Step-Ups (20″)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Pull-Ups
5 Dumbbell Thrusters
(same weight as was used for L-seated presses)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Jumping Lunges (or Alternating Reverse Lunges)
15 V-Ups

Monday!

Warm Up
3 Rounds
10 Banded Goodmornings
5 Burpees

A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring Dips x Max Reps [Stationary Dips – Boom Lite] Rest 90 seconds

B.
Three rounds for time of:
400M Run/500 Meter Row
15 Push-ups
25 Kettlebell Swings (32/24 kg)

Boom Lite

Same as above. Modify as needed.