Saturday
In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Row
40 Air Squats
10 Burpee Box Jump-Overs (24″/20″)
(Partner A row 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B row 400 meters; etc…)
Friday
A.
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.
B.
In teams of two, with only one partner working at a time, partners alternate movements to complete 6 rounds total for time of:
400 Meter Row
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)
Boom Lite
A.
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Alternating Cossack Squats x 20 reps @ 2011
Station 3 – Supine Ring Row x 10 reps @ 2111
Station 4 – Side Plank x 40 seconds each side
B.
In teams of two, with only one partner working at a time, partners alternate movements to complete 6 rounds total for time of:
400 Row
20 Alternating Reverse Lunges with Kettlebells
20 Sit-Ups
Thursday
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Boom Lite
A.
Three sets of:
Romanian Deadlifts x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings
Wednesday
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
100 Double Unders
Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.
Boom Lite
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
10 Burpees
10 Reverse Lunges
100 Single Unders
Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.
Tuesday
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
Boom Lite
A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
B.
Same as above. Modify as needed.
Monday
A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Press x 5 reps
B.
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 20 Chest-to-Bar Pull-Ups
Station 3 – Rest
Boom Lite
A.
Three sets of:
Push Ups x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit 30-45 seconds
Rest 45 seconds
B.
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 12-15 Strict Pull-Ups
Station 3 – Rest
Saturday
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 KB/DB Walking Lunges
100 KB/DB Push Presses
Friday
Four sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Front Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds
Boom Lite
Same as above. Modify as needed.
Thursday
A.
Every 2 minutes, for 16 minutes (8 sets):
Push Press
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Handstand Push-Ups
20 Kettlebell Swings (24/16 kg)
Boom Lite
A.
Five sets of:
Push Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
15/10 Calories Row
30 Kettlebell Swings
Wednesday
A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Sets 5-7 – 2 reps @ 90-94%
B.
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
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.
For time:
30 Wall Ball Shots
30 Walking Lunges with KB/DB Farmer’s Carry
20 Wall Ball Shots
20 Walking Lunges with KB/DB Farmer’s Carry
10 Wall Ball Shots
10 Walking Lunges with KB/DB Farmer’s Carry
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