March 2019

Thursday

A.
Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

Note: If you are 18 or below, please use the same weight for set 6, 7, and 8. Not exceeding 90%.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups

Boom Lite

A.
Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each @ 20X1
Rest 45 seconds
L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
18 Weighted Box Step-Ups (20″/18″)
12 Alternating Dumbbell Snatches
6 Strict Handstand Push-Ups

Wednesday

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Boom Lite

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Burpees
20 Kettlebell Swings

Tuesday

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 20 Goblet Squats (32/24 kg)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings

Boom Lite

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 20 Goblet Squats
Minute 3 – 20 Push-Ups
Minute 4 – 10 Box Step-Ups with DBs
Minute 5 – 30-Second Plank

Monday

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
Row 1000 Meters
immediately followed by…

Three rounds of:
10 Thrusters (115/75 lbs)
20 Pull-Ups

immediately followed by…
20 Burpees

Time Cap = 15 Minutes

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Supinated Grip Bent-Over-Barbell Rows @ 2111
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.

Boom Lite

B.
For time:
Row 1000 Meters
immediately followed by…

Three rounds of:
10 Dumbbell Thrusters
10 Strict Pull-Ups

immediately followed by…
10 Burpees

Time Cap = 15 Minutes