June 2017

Tuesday!

A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes

B.
Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups

Boom Lite

A.
Four sets of:
Dumbbell Shoulder Press x 10-12 reps @ 2011
Rest 45 seconds
Alternating Forward Lunge x 10 reps each leg @ 1010
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B.
Three rounds for time of:
Run 400 Meters
40/30 Push-Ups

Monday!

Warm Up
Deadlift Techinque
2 Rounds
10 Banded Good mornings
5 Burpees

A.
Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets

B.
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell

Boom Lite

Warm Up
Same as above.

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Dumbbell Push Press x 8-10 reps
Rest 45 seconds

B.
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (heavy)
6 Burpees

Friday!

Dynamic Group Warm Up

Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
5 Kettlebell or Dumbbell Single-Arm Push Press (each arm)
10 Goblet Squats
Run 400 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.)

Boom Lite

Same as above. Modify as needed.

Thursday!

Dynamic Group Warm Up

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(please stick to the tempo prescription)
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups

Boom Lite

Dynamic Group Warm Up

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
20 Push-Ups

Wednesday!

Dynamic Group Warm Up

A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Pull-Ups
12 Thrusters (95/65 lbs)
30 Double-Unders

Boom Lite

Dynamic Group Warm Up

A.
Four sets of:
Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 50 feet each arm
Rest 45 seconds

B.
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:
Row 250 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

Tuesday!

Dynamic Group Warm Up

A.
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1111
(terminate the set once you’re no longer able to maintain the prescribed tempo)
Rest 2 minutes

B.
Five rounds for time of:
Run 400 Meters
20 Wall Ball Shots

Boom Lite

Dynamic Group Warm Up

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 2011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Wall Ball Shots x 15 reps
Rest 45 seconds
Elbows to Plank x 8-10 reps
Rest 45 seconds

B.
In teams of three, with one partner per station, complete as many Dumbbell Man-Makers as possible in 12 minutes of:
Station 1 – 400 Meter Run
Station 2 – Dumbbell Man-Makers
Station 3 – Rest

Monday!

Warm Up
Dynamic Group Warm Up

A.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

B.
For max reps/calories:
2 Minutes of Double Unders
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)

Boom Lite

Warm Up
Dynamic Group Warm Up

A.
Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
For max reps/calories:
2 Minutes of Double Unders/Single Unders
Rest 2 Minutes
2 Minutes of Burpee Box Jump or Step-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Alternating Reverse Lunges

Friday!

Warm Up
Dynamic Group Warm Up

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

Boom Lite

Warm Up
Dynamic Group Warm Ups

A.
Same as above.

B.
Against a two-minute running clock, complete:
10 Dumbbell Ground to Overhead
10 Box Step-Ups
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets.