November 2017

Wednesday

For time:
50 Thrusters (20/15 kg barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (55/35 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters

Boom Lite

For time:
5 Strict Pull-Ups
10 Burpees
20 Kettlebell Swings (heavy)
30 Sit-Ups
40 Dumbbell Thrusters
30 Sit-Ups
20 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

Tuesday

A.
Five sets of:
Strict Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B.
Against a 3-minute running clock, perform the following:
Row/Run 400 Meters
Burpees for Max reps

Rest 3 minutes between sets, and complete a total of 3 sets.

Boom Lite

A.
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Against a 3-minute running clock, perform the following:
Row/Run 400 Meters
Burpees for Max reps

Rest 3 minutes between sets, and complete a total of 3 sets.

Monday

A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds

B.
In teams of three, complete three rounds each for time of:
20 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

Should be performed as a daisy chain.

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

B.
In teams of three, complete three rounds each for time of:
20 Calories of Rowing
30 Air Squats

Saturday

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
3 Strict Pull-Ups
6 Dumbbell Thrusters
12 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

Friday!

A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Pistols x 6 reps each leg [Weighted if you need more challenge] Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs to 10′)

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)

Boom Lite

A.
Four sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
Rest 60 seconds
Pronated Grip Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Hanging Knee Raises
10 Wall Ball Shots

Rest exactly 3 minutes, and then,

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)

Wednesday

A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B.
In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24″/20″)

Boom Lite

A.
Four sets of:
Goblet Squats x 8-10 reps @ 31X1
Rest 60 seconds
Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
Farmer’s Carry x 40 Meters
Rest 60 seconds

B.
In teams of three, alternating complete rounds, complete five rounds each of:
15 Kettlebell Swings
10 Goblet Squats

Tuesday

A.
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B.
Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 60 Seconds of Rowing (for calories)
Station 2 – 60 Seconds of Strict Pull-Ups
Station 3 – 60 Seconds of Push Press

Boom Lite

Same as above. Modify as needed.

Monday

A.
Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch

B.
Every minute, on the minute, for 20 minutes, perform:
3 Snatches
6 Burpees

Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

Boom Lite

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Every minute, on the minute, for 20 minutes, perform:
5 Burpees
10 Kettlebell Swings

Workout of the Day
The Three Wise Men 

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)