Saturday
In teams of two, partners alternate movements to complete 10 rounds for time of:
Row 200 Meters
10 Deadlifts 225/155 lbs
10 Pull-Ups
Friday
A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Every 3 minutes, for 6 minutes (2 sets):
Push Press x Max Reps @ -10 to 15 lbs off today’s last set
B.
Five rounds for time of:
10 Burpee-Box-Jump-Overs
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Boom Lite
A.
Three sets of:
Dumbbell Push Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
Plank x 60 seconds
Rest 45 seconds
B.
Five rounds for time of:
10 Burpees
20 Alternating Single-Arm Dumbbell Snatches
Thursday
A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
Boom Lite
A.
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)
If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.
B.
Same as above. Modify as needed.
Wednesday
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 5 minutes:
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 as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips
Boom Lite
A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Stationary or Ring Dips x 10 reps @ 3112
(use an assist to get back to the top if necessary)
rest 30sec
Barbell Roll Outs x 10-12 reps @ 2121
rest 30sec
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees
Tuesday
A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
In teams of two:
Partner 1 performs
30/20 Calories of Rowing while
Partner 2 performs
AMRAP
10 Chest-to-Bar Pull-Ups
5 Strict Handstand Push-Ups
Partners switch when rowing is complete, pick up where your partner left off on the AMRAP. Partners perform three rows each and score is rounds and reps of AMRAP as a team.
Boom Lite
A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
In teams of two:
Partner 1 performs
30/20 Calories of Rowing while
Partner 2 performs
AMRAP
10 Chest-to-Bar Pull-Ups
10 L-Seated Dumbbell Press
Partners switch when rower completes calories, pick up where your partner left off on the AMRAP. Partners perform three rows each and score is rounds and reps of AMRAP as a team.
Monday
A.
Three sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
B.
For time:
400 Meter Row
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
40 Double Unders
Boom Lite
A.
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 60 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 30 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest 60 seconds
B.
For time:
400 Meter Row
40 Walking Lunges with Kettlebells
40 Sit-Ups
40 Push-Ups
Saturday
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.
Friday
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.
Boom Lite
Same as above.
Thursday
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Box Jumps
20 Push-Ups
20 Wall Ball Shots (20/14 lbs)
Boom Lite
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Step-Ups
20 Push-Ups
20 Wall Ball Shots
Wednesday
A.
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch
Build over the course of the six sets.
B.
Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
C.
Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
Boom Lite
A.
Three sets of:
Overhead Squat x 6-8 reps @ 3311
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds
L-Sit x 45-60 seconds
(accumulate the time if you can’t do this in one effort)
Rest 45 seconds
B.
Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Lunges
Rest 30 seconds
30 seconds of Hollow Holds
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