May 2017

Friday!

Warm Up
2 Rounds of:
10 Banded Good Mornings
10 Air Squats
5 Inchworm Push Ups

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 3111
Rest 45 seconds

B.
In teams of three, with one partner per station, complete four sets each of:
Row 500 Meters
30 Kettlebell Swings
20/15 Push Ups

Boom Lite

Same as above. Modify as needed.

Thursday!

Warm Up
Dynamic Group Warm Up

A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps each @ 2111
Rest 30 seconds

B.
Rounds of 15, 12 and 9 reps for time of:
Thruster (135/95 lbs)
Bar-Facing Burpees Over the Barbell

Boom Lite

Same as above. Modify as needed.

Wednesday!

Warm Up
Dynamic Group Warm Up + Technique

A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

B.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

Boom Lite

Warm Up
Same as above.

A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Wall Climbs x 2-4 reps
Rest 45 seconds
Wall Ball Shots x 10-15 reps
Rest 45 seconds

B.
Three sets of:
Run 400M
100-Meter Farmer’s Carry
Rest 3 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

Tuesday!

Warm Up
10 Kips
10 PVC Presses
10 PVC Pass Throughs

A.
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes – working on lower body mobility during rest periods

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Boom Lite

Warm Up
Same as above.

A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Push-Ups
10 Toes to Bar
100 Meter Run

Monday!

Warm Up
Clean Technique

A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Strict Supinated-Grip Pull-Ups x 10-12 reps
Rest 3 minutes

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters/Run 200 M
Squat Cleans (135/95 lbs)

Boom Lite

Warm Up
2 Rounds
10 Air Squats
10 Burpees
10 Ring Rows

A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 6-10 reps
Rest 45 seconds

B.
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters / Run 200 M
Air Squats

Friday!

Warm Up
2 Rounds
10 Banded Good Mornings
10 PVC Pass Through
10 Push Presses

A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

B.
For time:
Run 400 Meters
30 Toes to Bar
Run 800 Meters
30 Toes to Bar
Run 400 Meters

Boom Lite

Same as above. Modify distances and reps as needed.

Thursday!

Dynamic Group Warm Up + Technique

A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Boom Lite

Warm Up
Same as above.

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
10 Alternating Cossack Squats

Wednesday!

Warm Up
Dynamic Group Warm Up

A.
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
5 Strict Handstand Push-Ups/L-Seated Presses
10 Thrusters (95/65 lbs)/Dumbbell

Rest 8 minutes, and then…

B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes, and then…

C.
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips

Boom Lite

Same as above. Modify as needed.

Tuesday!

Warm Up
2 Rounds
10 PVC Pass Throughs
10 Scapula Pull-Ups
10 Hanging Knee Raises

A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

B.
In teams of two, complete four rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

Boom Lite

Warm Up
Same as above.

A.
Three sets of:
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Carry x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B.
Same as above.