May 2018

Friday

A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

Boom Lite

A.
Three sets of:
Strict Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Strict Handstand Push-Ups

Thursday

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
10 Alternating Cossack Squats

Wednesday

A.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)

B.
Two sets for max reps/calories of:
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
3 Minutes of Double Unders
Rest 60 seconds

Boom Lite

A.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Dumbbell Death March x 20 steps @ 2011
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.
Same as above. Modify as needed.