October 2017

Wednesday

A.
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups

B.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111 https://vimeo.com/147133774
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)

Boom Lite

A.
Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Burpees
10 Dumbbell Walking Lunges

Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.

B.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111 https://vimeo.com/147133774
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)

Tuesday

A.
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

B.
Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes

Note times for each set. Trust your fitness and push the intensity.

Boom Lite

A.
Every 2 minutes, for 16 minutes (2 sets of each) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Banded Good Mornings x 20 reps @ 2011
Station 3 – Supine Ring Row x 10-12 reps @ 3111
Station 4 – Bottom’s Up Kettlebell Carry x 100-feet each arm

B.
Four sets of:
Run 400 Meters
15 Kettlebell Swings
15 Wall Ball Shots
Rest 4 minutes

Monday

A.
Back Squats:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets and use the time to work shoulder mobility

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-Ups
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Air Squats

Boom Lite

A.
Four sets of:
Back Squats x 8-10 reps @ 2011
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds
Hollow Rocks/Hold x 30-45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-Ups
10 Pull-Ups
15 Air Squats
20 Abmat Sit-Ups

Friday!

A.
Take 15-20 minutes to build to today’s 1-RM Push Press

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Run 400m
20 Push Presses (115/75 lbs)
15 Toes to Bar

Boom Lite:

A.
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Walking Lunges with Kettlebells x 20 reps @ 2011
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Run 200-400m
15 Dumbbell Push Presses
15 V-Ups

Thursday

A.
Three sets of:
Front Squat x 5 reps
(find today’s 5-RM)
Rest 3 minutes

B.
For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups

Boom Lite

A.
Three sets of:
Front Squat x 8-10 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 5-7 reps @ 2111
Rest 60 seconds
Kettlebell Windmills x 5 reps each side
Rest 60 seconds

B.
Five rounds for time of:
10 Heavy Goblet Squats
10 Reverse Lunges

Wednesday

A.
Five sets of:
Hang Clean x 3 reps
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (5 each arm)

Boom Lite

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm @ 2111
Rest 45 seconds
Double-Under Technique Work x 45-60 seconds
Rest 45 seconds

B.
Same as above.

Tuesday!

A.
Five sets of:
Barbell Z-Press x 4 reps
(build to today’s 4-RM)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
20 Push-Ups
10 Ring Dips

Boom Lite

A.
Four sets of:
Dumbbell or Barbell Z-Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
20 Push-Ups
10 Stationary Dips

Monday

A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 minutes

B.
Three sets for times of:
400 Meter Run
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
Rest 3 minutes

Boom Lite

A.
Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
Three rounds for time of:
300 Meter Run/500 Meter Row
10 Dumbbell Thrusters
10 Burpees

Friday

A.
Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes

B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Jump Rope Technique Work x 45-60 seconds
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
10 Wall Ball Shots (20/14 lbs)
10 Burpees
10 V-Ups

Thursday

Every 10 minutes, for 30 minutes (3 sets), for times of:
Row 1000 Meters [Run 800 Meters – option] 20 Pull-Ups
20 Push Presses (135/95 lbs)

Boom Lite

Every 10 minutes, for 30 minutes (3 sets), for times of:
Row 800 Meters [Run 600 Meter – option] 12 Strict Pull-Ups
12 Dumbbell Push Presses (heavy)