Thursday
A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
C.
For time:
40/30 Calories of Rowing
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)
Boom Lite
Same as above. Modify as needed.
Wednesday
A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Pull-Ups
600 Meter Row
10 Pull-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 second
Boom Lite
A.
For time:
60 Reverse Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Pull-Ups
600 Meter Row
10 Strict Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Reverse Lunges
B.
Same as above.
Tuesday
A.
Three sets of:
Back Squat x 6 reps
Rest 3 minutes
Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
30 Double Unders
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Step-Ups
15 Air Squats
20 Abmat Sit-Ups
Monday
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B.
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans
Strict Handstand Push-Ups
Boom Lite
A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
B.
For time:
30 Russian Kettlebell Swings
15 Strict Handstand Push-Ups or Dumbbell Presses
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or Dumbbell Presses
10 Russian Kettlebell Swings
5 Strict Handstand Push-Ups or Dumbbell Presses
Go as heavy as possible on the kettlebell swings!
Saturday
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing
Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.
Friday
A.
Take 20-25 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
Boom Lite
A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 –Barbell Roll-Outs x 12-15 reps
Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm
B.
In teams of two, with one partner working at a time, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
8/10 Calories of Rowing
20 Russian Kettlebell Swings
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – Handstand/Handstand Walk practice
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
Wednesday
A.
Four sets of:
Back Squat x 8 reps
Rest 3 minutes
Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.
B.
Against a 3 minute running clock:
300 Meter Row
20 Alternating Cossack Squats
Strict Toes to Bar (or Hanging Leg Raises) for Max Reps
Rest 3 minutes, complete 3 set.
Boom Lite
Same as above. Modify as needed.
Tuesday
A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell
B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Boom Lite
A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Push Presses
10 Burpees
B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Monday
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
B.
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side
B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups
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