Friday
In five minutes, complete the following:
Row 600/500 Meters
15 Burpee-Box-Jump Overs
Double-Unders x Max Reps
Rest exactly five minutes.
Perform a total of four sets.
Boom Lite
In five minutes, complete the following:
Row 500/400 Meters
15 Burpee-Box-Jumps/Step-Ups
Sit-Ups x Max Reps
Rest exactly five minutes.
Perform a total of four sets.
Thursday
Every 2 minutes, for 40 minutes (5 sets of each):
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010
Coach’s Note – Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range. Cool? Have fun.
Boom Lite
Same as above. Modify as needed.
Wednesday
A.
Three sets of:
Pull-Ups*** x 3-5 reps @ 51A1
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds
***(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight as possible while maintaining a 5 second descent.)
B.
Complete as many rounds and reps as possible in 7 minutes of:
10 Burpees
10 Barbell or Dumbbell Thrusters
Boom Lite
Same as above. Modify as needed.
Tuesday
A.
Take 15-20 minutes to build to a 1-RM Clean & Jerk
B.
Five rounds for time of:
5 Shoulder to Overhead (135/95 lbs)
10 Toes to Bar
20 Double-Unders
Boom Lite
A.
Four sets of:
Push Press x 6-8 reps
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds
B.
In teams of two, partners alternate whole rounds to complete 4 rounds each of:
10 Wall Ball Shots
10 Burpees
10 V-Ups
Monday
A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes
Boom Lite
A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111 each arm
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Same as above. Modify as needed.
Friday
A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
Boom Lite
A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
10 Burpees
Thursday!
A.
Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift
B.
Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
75 Double Unders
Boom Lite:
A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Alternating Lateral Lunge x 10 reps each leg @ 2011
Rest 45 seconds
B.
Five rounds of:
20 Kettlebell Swings
20 V-Ups
50 Jump Rope
Wednesday
In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.
Boom Lite
In teams of three, complete 5 sets each of:
500 Meter Row
20 Walking Lunges with Kettlebells or Dumbbells
10 Burpees
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.
Tuesday
A.
Take 15-20 minutes to build to a 1-RM Shoulder Press
B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders
Boom Lite
A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 60 seconds
Hollow Rocks x 30 reps
Rest 60 seconds
B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Pull-Ups
6 L-Seated DB Presses
9 Stationary Dips
Monday
A.
Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean
B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Rowing
9 Power Cleans (185/135 lbs)
(Post times for all three sets – e.g., 1:36/1:44/1:57)
Boom Lite
A.
Three sets of:
Front Squats x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
25/15 Calories of Rowing
30 Kettlebell Swings
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