May 2017

Monday!

Warm Up
2 Rounds
10 Banded Good Mornings
10 PVC Behind the Head Presses
10 Reverse Lunges

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps

Boom Lite

Warm Up
Same as above.

A.
Three sets of:
Death March x 16-20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 15 reps @ 1111
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 reps @ 1010
Rest 90 seconds

B.
Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest

In teams of two, alternating each movement, complete ten rounds for time of:
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump or Step-Overs (24″/20″)
400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

Friday!

Warm Up
Clean Technique

A.
Take 15-20 minutes to build to a heavy Clean & Jerk

B.
Complete as many sets of the following interval until you complete 30 reps:
60 seconds of 135/95 lbs Ground to Overhead
Rest 60 seconds

Boom Lite

Warm Up
Dynamic Group Warm Up

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Overhead Press x 8-10 reps each arm
Rest 45 seconds
V-Ups x 20 reps
Rest 45 seconds

B.
Five sets for max reps:
60 seconds of Man-Makers
Rest 60 seconds

Man-Maker = push-up, row left, row right, power clean, push press

Thursday!

Warm Up
5 Min of
5 Push Ups
10 Air Squats
15 Abmat Sit-Ups

Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds

Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

Boom Lite
Same as above.

Wednesday

Warm Up
2 Min Monster Walks
5 Min of
10 Air Squats
5 Inchworm Push-Ups
30s of Double Under Practice

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders

Boom Lite

Warm Up
Same as above.

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B.
Same as above. Modify as needed.

Tuesday!

Warm Up
Dynamic Group Warm Up

A.
Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets

B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
400 Meter Run/Row

Boom Lite

A.
Four sets of:
Strict Press x 8-10 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Burpee Box Jump or Step-Overs
400 Meter Run/Row