June 2018

Monday

Part A.

Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.

Exercise 2
Beginner HEADstand weight transfer drill
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down; should be able to stop half way down or up and hold in transition.

Exercise 3
Candlestick roll-up
Progression: (1) 4×5 with knees/feet together and no hands to get up (2) 4×10 with knees/feet together and no hands to get up (3) 4×10 with 20/14# med ball
Mastery: Performance of (3) with correct form.

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

OR

MUST MASTER LEVEL 1 FIRST:

Level 2:
Exercise 1
Low amplitude ring swings
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together; good arch in the back, good hollow in front, rings turn out in back and in in front and no translational swinging.

Exercise 2
Beginner lunge to handstand weight transfer drill
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down

Exercise 3
Strict TTB beginner – knees to chest
Progression: Max effort for total reps. 4x max effort strict TTB (knee to chest slight knee bend without toes completely touching bar permissible but not optima). If can not perform at least 3 reps then do toes as high as possible, pause at top and SLOW on the way down.
Mastery: total sum of 4 sets > 15 reps of full TTB (or knees to chest with slight knee bend permissible but not optimal)

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

B.
Three rounds for time of:
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)

Boom Lite

A.
Four sets of:
Back Squat x 4-6 reps @ 32X1
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X0
Rest 60 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 60 seconds

B.
Three rounds for time of:
5 Dumbbell Box Step-Overs
10 Strict Pull-Ups
20 Wall Ball Shots

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

Thursday

A.
Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

B.
Two sets for max reps:
3 Minutes of Rowing
2 Minutes of Kettlebell Swings (32/24 kg)
3 Minutes of Rowing
2 Minutes of Ring Dips

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)

B.
Two sets for max reps:
3 Minutes of Rowing
2 Minutes of Kettlebell Swings
3 Minutes of Rowing
2 Minutes of Stationary Dips

Wednesday

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 – 4-6 reps @ 80%

B.
For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
10 Pull-Ups

Boom Lite

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3111
Rest 45 seconds
Bat Wings x 6 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.
Three rounds for time of:
20 Single-Arm Alternating Dumbbell Snatches
20 Reverse Lunges
10 Strict Pull-Ups

Tuesday

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:
20/15 Calories of Rowing
40 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:
20/15 Calories of Rowing
40 Push-Ups
20 Wall Ball Shots

Monday!:

Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.

Exercise 2
Beginner HEADstand weight transfer drill
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down; should be able to stop half way down or up and hold in transition.

Exercise 3
Candlestick roll-up
Progression: (1) 4×5 with knees/feet together and no hands to get up (2) 4×10 with knees/feet together and no hands to get up (3) 4×10 with 20/14# med ball
Mastery: Performance of (3) with correct form.

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

OR

MUST MASTER LEVEL 1 FIRST:

Level 2:
Exercise 1
Low amplitude ring swings
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together; good arch in the back, good hollow in front, rings turn out in back and in in front and no translational swinging.

Exercise 2
Beginner lunge to handstand weight transfer drill
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down

Exercise 3
Strict TTB beginner – knees to chest
Progression: Max effort for total reps. 4x max effort strict TTB (knee to chest slight knee bend without toes completely touching bar permissible but not optima). If can not perform at least 3 reps then do toes as high as possible, pause at top and SLOW on the way down.
Mastery: total sum of 4 sets > 15 reps of full TTB (or knees to chest with slight knee bend permissible but not optimal)

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

Part B:

Three rounds for time of:
400 Meter Run
15 Front Squats (135/95 lbs)

Boom Lite:

A.
Four sets of:
Dumbbell Shoulder Press x 10-12 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 25 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

B.
Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds

Saturday

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds

Friday

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Toes to Bar
12 Kettlebell Swings (32/24 kg)

Boom Lite

A.
Four sets of:
Back Squat x 8-10 reps @ 30X0
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 45 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Dumbbell Thrusters
12 V-Ups
12 Kettlebell Swings

Thursday

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
40 Double-Unders
15 Burpees
40 Double-Unders
40/30 Calories of Rowing

Boom Lite

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
20 Lunges
10 Burpees
20 Lunges
40/30 Calories of Rowing