October 2017

Tuesday

A.
Five sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
Strict Supinated-Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
Against a two-minute running clock, complete the following:
400 Meter Row
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

Boom Lite

A.
Four sets of:
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Supinated-Grip Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

B.
Same as above.

Monday

A.
Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Strict Handstand Push-Ups

Boom Lite

A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 6-8 reps @ 2111
Rest 45 seconds
Alternating Reverse Lunge with Dumbbells x 10 reps each leg @ 2010
Rest 45 seconds

B.
For time:
40 Kettlebell Swings
20 Dumbbell Push Presses
30 Kettlebell Swings
15 Dumbbell Push Presses
20 Kettlebell Swings
10 Dumbbell Push Presses

Saturday!

In teams of three, complete five sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Box Jump-Overs
60 seconds of Burpees
Rest 60 seconds

Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

Friday

A.
Every 2 minutes for 16 minutes
Station 1 – Practice Handstand Push-Ups
Station 2 – Practice Pistols
Station 3 – Practice Double Unders
Station 4 – Practice Toes to Bar

B.
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jump-Overs
Prone Plank Hold

Complete all 8 sets of one exercise before moving on to the next.

Boom Lite

A.
Every 2 minutes for 16 minutes
Station 1 – Practice L-Holds (feet on box or against wall)
Station 2 – Practice Pistols
Station 3 – Practice Jumping Rope
Station 4 – Practice Toes to Bar

B.
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jumps or Step-Ups
Prone Plank Hold

Thursday

A.
Three sets of:
Single-Arm Overhead Walking Lunge x 20 steps (10/arm)
Rest 60 seconds
Single Arm Dumbbell Row x 6-8 reps each side
Rest 60 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 60 seconds

B.
For time:
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
10 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
10 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Pull-Ups

Boom Lite

Same as above. Modify as needed.

Wednesday

A.
Five sets of:
Push Press x 3-5 reps
Rest 2 minutes

B.
Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders

Boom Lite

A.
Four sets of:
Dumbbell Z-Press x 8-10 reps
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Burpee Box Jump or Step-Overs

Tuesday

In teams of two, partners alternate whole sets to complete 5 sets each for time:
75 Double Unders
20 Wall Ball Shots (20/14 lbs)
10 Unbroken Deadlifts

Boom Lite

Same as above. Modify as needed.

Monday

A.
Take 15-20 minutes to build to today’s 1-RM…
Front Squat x 1 rep @ 32X1
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

B.
For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds

B.
4 Rounds for time:
10 Sumo-Deadlift-High-Pull
10 Air Squats
10 Abmat Sit-Ups

Friday

A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds

B.
Six sets for max reps of:
30 Seconds of Thrusters (95/65 lbs)
Rest 30 seconds
30 Seconds of Box Jump-Overs (24″/20″)
Rest 30 seconds

Boom Lite

A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x 8-10 reps @ 2111
Rest 60 seconds

B.
Every 2 minutes, for 12 minutes (6 sets):
Run 100 Meters
10 Dumbbell Thrusters

Thursday

A.
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 minutes

B.
In teams of two, partners alternate movements to complete 8 rounds for time:
50 Double Unders
Run 200 Meters
Row 200 Meters

Boom Lite

A.
Three sets of:
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 10-15 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
In teams of two, partners alternate movements to complete 6 rounds for time:
50 Single Unders
Run 200 Meters
Row 200 Meters