March 2019

Tuesday

A.
Three sets of:
Goblet Squat x 6-8 reps @ 32X1
(if more load is needed, perform double kettlebell front-racked squat)
Rest 60 seconds
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Hollow Hold or Hollow Rock x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Monday

A.
Take 15 minutes to build to approximately 80% of your 1-RM Snatch

and then…

B.
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

Boom Lite

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Bulgarian Split Squat

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Every 5 minutes, for 25 minutes (5 sets) for times of:
500 Meter Row
25 Kettlebell Swings

Note weight of kettlebell used and time to complete each set.

Friday

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Strict Pull-Ups
16 Kettlebell Swings

Rest 4 minutes, and then…

8 Burpee Box Step-Overs
16 Push-Ups

Rest 4 minutes, and then…

8 Alternating Single-Arm Dumbbell Snatches
16 V-Ups

Boom Lite

Same as above. Modify as needed.

Thursday

A.
Three sets of:
Dumbbell Bench Press x 12-15 reps @ 2111
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each @ 21X0
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (55/35 lb DBs)
20 Alternating Reverse Lunges with DBs (55/35 lbs)

Boom Lite

A.
Three sets of:
Dumbbell Bench Press x 12-15 reps @ 2111
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each @ 21X0
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Four rounds for time of:
30 Lateral Jumps Over Parallette
20 Dumbbell Push Presses
20 Alternating Reverse Lunges with DBs

Wednesday

A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 Seconds
Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds

B.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Down

Boom Lite

Same as above. Modify as needed.

Tuesday

A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

B.
Two sets for max reps of:
90 seconds of Double Unders
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Boom Lite

A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Support Holds (both top and bottom)
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

B.
Two sets for max reps of:
90 seconds of Single Unders
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Monday

A.
Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
10 Chest-to-Bar Pull-Ups

Boom Lite

A.
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Push-Ups x 15-20 reps @ 2011
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Kettlebell Swings

Saturday

A.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)
immediately followed by…
Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches

Rest 8 minutes, and when the running clock reaches 20:00…

B.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by… 
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.