Saturday 🙂
40 Burpees
immediately followed by…
Five rounds of:
9 Front Squats (155/105 lbs) / Goblet Squats
12 Chest to Bar Pull-Ups / Ring Rows
immediately followed by…
40 Burpees
Friday!
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, 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.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
Boom Lite:
A.
Four sets of:
Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
or
Supine Leg Lowering x 5 reps @ 5010
Rest 45 seconds
Jump Rope Technique x 45-60 seconds
Rest 45 seconds
B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step-Ups (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
Thursday!
Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 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.
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.
Boom Lite:
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.
Wednesday:
A.
Three sets of:
Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
Rounds of 20, 15 and 10 reps for time of:
Dumbbell Snatch
Anchored Sit-Ups
Tuesday:
A.
Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds
B.
Three rounds for time of:
100 Double Unders / 2:00 Practice
30 Kettlebell Swings
20 Dips
Boom Lite:
Same as above
Monday:
A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs)
30 Pull-Ups
Boom Lite:
A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Dumbbell Reverse Lunge x 10 reps each leg @ 10X0
Rest 45 seconds
B.
For time:
Row 1000 Meters
20 Burpees
40 Thrusters
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 Row. The mission will commence with one partner rowing and the other on one of the assigned movements. The non-rowing partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a row and the first movement, the cycle repeats until each partner has completed four 400 meter row sprints and completed all four of the movements.
Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)
Scoring:
A team’s score will be determined by the number of repetitions they complete of the non-rowing movements. Four scores of max reps for each movement, combine the reps of both partners for each movement.
Friday
A.
Four sets of:
Front Squat x 5-6 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Hollow Rocks x 30-45 seconds
Rest 60 seconds
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Alternating Reverse Lunges with DB Farmer’s Carry
Boom Lite
Same as above.
Thursday
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds
B.
Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest
Boom Lite
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds
B.
Four sets for max reps of:
45 seconds of Burpees
15 seconds of Rest
45 seconds of Sit-Ups
15 seconds of Rest
Wednesday
Four sets for max reps of:
2 Minutes of Rowing (for calories)
Rest 60 seconds
1 Minute of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 60 seconds
2 Minutes of Double Unders
Rest 3 minutes
Boom Lite
Same as above. Modify as needed.
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