July 2017

Friday!

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

B.
“Little Bear”
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

Boom Lite:

A.
Four sets of:
Back Squats x 8-10 reps @ 30X0
Rest 45 seconds
Single-Leg Hip Bridge x 10 reps each leg @ 2011
Rest 45 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 45 seconds

B.
Three sets for times of:
Run 400 Meters
Rest 2 minutes

Thursday!

A.
Shoulder Press @ 20X1
Rest 2 minutes between each set.
*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep

B.
Four rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar

Boom Lite:

A.
Three sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Death March x 20 steps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
10 Burpees

Wednesday!

A.
Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs
Rest 4 minutes, and then…
C.
Complete as many rounds and reps as possible in 8 minutes of:
100 Meter Sprint
12 Push-Ups

Boom Lite:
Same as above – work with your coach to scale as needed

Happy 4th of July!

9:30AM CLASS ONLY

Workout:
Run 800 meters
Deadlift x 10 reps (315/225#)
Run 800 meters
50 sit-ups

Either perform solo or break up with a teammate. Complete as many rounds and reps as possible in 45 minutes.

Monday! Normal class schedule today.

Reminder: Tuesday only 9:30AM Class!

A.
Take 15-20 minutes to build to a heavy-ish Clean
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up.)

Boom Lite:

A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats