Saturday
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Hang Squat Cleans (135/95 lbs)
10 Shoulder to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)
Friday
In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
Boom Lite
In teams of four, complete three rounds each of:
Row 500 Meters
30 Air Squats
20 Sit-Ups
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
Thursday
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
C.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
Boom Lite
Same as above. Modify as needed.
Wednesday
A.
Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)
B.
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 6-8 reps @ 20X1
Station 2 – Dumbbell Bench Press x 6-8 reps @ 20X1
Station 3 – Jump Rope Technique x 60 seconds
B.
For time:
1000 Meter Row
50 Kettlebell Swings
Saturday!
Reminder: Monday + Tuesday = CLASSES CANCELLED
Workout:
12 Days of Christmas:
1 – 20 Double Unders
2 – Power Cleans (135 / 95#)
3 – Ring Dips
4 – DB Ground to Overheads (55/35#)
5 – Burpees
6 – Toes to Bar
7 – Push ups
8 – Box Jumps
9 – Kettlebell Swings
10 – Pull ups
11 – Front Squats (135 / 95#)
12 – Shoulder to Overheads (135 / 95#)
Boom Lite:
1 – Set of 20 Jump Rope
2 – Medball Thrusters
3 – Dips on Box
4 – DB Ground to Overheads
5 – Burpees
6 – Situps
7 – Push ups
8 – Box Jumps
9 – Kettlebell Swings
10 – Ring Rows
11 – Squats with Medball
12 – Reverse Lunges with Medball
2016 Scores:
2015 Scores:
Friday
A.
Four sets of:
Front Squat x 6-8 reps
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Farmer’s Carry x 100 feet each arm
Rest 45 seconds
B.
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
Boom Lite
Same as above. Modify as needed.
Thursday
A.
Four sets of:
Strict Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds
B.
Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips
Rest 60 seconds between sets
Boom Lite
Same as above. Modify as needed.
Wednesday!
A.
Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets
B.
Three rounds for time of:
40 Double-Unders / 60 Seconds Practice
30 Alternating Reverse Lunges with KBs/DBs
20 V-Ups / Situps
Boom Lite:
Same
Tuesday!
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
80-Meter Suitcase Carry – switch arms halfway
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
10 Dumbbell Push Presses
10 Dumbbell Box Step-Ups
Monday!
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Burpees
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest
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