Friday
A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%
B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups
Boom Lite
A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 5 reps
B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings
Thursday
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Supine Med-Ball Hamstring Curls x 10-12 reps
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Supine Med-Ball Hamstring Curls x 10-12 reps
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Wednesday
Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450/350 Calories of Rowing
Station 2 – One and a half lenghts of the gym Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 300 Meter Run
Boom Lite
Same as above. Modify as needed.
Tuesday
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Air Squats
40 Double-Unders
Boom Fitness
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Front or Goblet Squat x 4-6 reps @ 32X1
Station 2 – 100-Meter Farmer’s Walk
Station 3 – Front Leaning Rest on Rings x 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings
20 Air Squats
200 Meter Run
Monday
A.
Every 3 minutes, for 12 minutes (4 sets):
Strict Press x 6-8 reps @ 20X1
B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
Boom Lite
Same as above. Modify as needed.
Saturday
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
Friday
A.
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run [If it rains: 300 Double Unders/5 minute of practice]
B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets
Boom Lite
A.
For time:
800 Meter Row
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
600 Meter Run/Row
B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets.
Thursday
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Glute Bridges x 6-8 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (32/24 kg)
20 Push-Ups
10 Toes to Bar
Boom Lite
Same as above. Modify as needed.
Wednesday
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Alternating Cossack Squats x 12 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
Station 2 – 18/12 Rowing
Boom Lite
Same as above.
Tuesday
A.
Six sets of:
Push Press x 2-3 reps
Rest 2 minutes
Build to today’s heavy 2-3 reps.
B.
Against a 4-minute running clock, complete as many reps as possible of:
400 Meter Run
50 Double-Unders
Max Reps of Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of three sets.
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm @ 2111
Station 2 – Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way
B.
Against a 4-minute running clock, complete as many reps as possible of:
12/8 Calories of Rowing
400 Meter Run
Max Reps of Dumbbell Push Press
Rest 2 minutes between sets, and complete a total of three sets.
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