January 2019

Wednesday

A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
Against a 4-minute running clock, perform a total of 3 sets of:
Row 500/400 Meters
Max Reps of Single-Arm Overhead Dumbbell Squats (55/35 lb DB or KB)
Rest 2 minutes between sets.

Boom Lite

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 45 seconds
Reverse Snow Angels x 15 reps @ 2020
Rest 45 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 45 seconds

B.
Against a 4-minute running clock, perform a total of 3 sets of:
Row 500/400 Meters
Max Reps of Wall Ball Shots
Rest 2 minutes

Tuesday

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 60s Handstand Hold
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Two rounds for time of:
25/20 Calories of Rowing
30 Burpees
20 Pull-Ups

Time cap = 12 minutes (adjust repetitions or distances accordingly)

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Two rounds for time of:
25/20 Calories of Rowing
20 Burpees
12 Strict Pull-Ups

Time cap = 12 minutes (please adjust repetitions or distances accordingly)

Monday

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Boom Lite

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Supine Medball Leg Curls x 20 reps @ 1010
Station 2 – Barbell Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Rowing