April 2019

Wednesday

Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Thoracic Spine Isometric Holds
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Leg Jumps (your choice of type) x 10 per leg

Then…

Three rounds for time of:
800 Meter Run
20 Dumbbell Squat Clean Thrusters (55/35 lbs)
20 Toes to Bar

Boom Lite

Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Hamstring + Thoracic Stretch x 10 reps per side
Thoracic Spine Isometric Holds
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Arm Kettlebell Swings x 10 per arm

Then…

Three rounds for time of:
800 Meter Run
20 Kettlebell Swings
20 V-Ups
20 Push-Ups

Monday

Warm-Up.
Hip Opener + Glute Activation x 2 minutes per side
Banded Scarecrow x 60 seconds per position
Over-Under Hip Opener x 10 reps
Tabata Plank x 8 sets of 20s work/10s rest (rotate between plank positions & plank harder than you have ever planked before)

A.
Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

Use your 8-RM. If you missed that session, use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.

B.
Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
Rest 5 minutes

Note times for both sets.

Boom Lite

Same as above. Modify as needed.

Tuesday

Warm-Up.
Thoracic PAILs & RAILs 
Y’s, T’s & W’s x 10-15 reps per position

Followed by…

Three Sets w/ PVC or Unloaded Barbell:
Behind the Neck Shoulder Press x 5
Overhead Squat x 5
Behind the Neck Sotts Press x 5
Rest 30-60 seconds

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

Boom Lite

Warm-Up.
Thoracic PAILs & RAILs 
Wall Slides x 10 reps @ 3030
Y’s, T’s & W’s x 10-15 reps per position

Followed by…

Three Sets:
Donkey Kicks x 5-10 reps
L-Sit Progression x 10 reps (hold each rep for 3-5 seconds)
Rest 30-60 seconds

A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers
6 Strict Pull-Ups
9 Burpees

Saturday

Warm-Up.
Full Body CARs Routine

Followed by…

Static (Pronated) Hang x 30 seconds
Inchworms x 5
Static (Supinated) Hang x 30 seconds
Squat Therapy x 5
Scapular Pull-Ups x 10
Broad Jumps x 5-10

Then…

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Overhead Squats (95/65 lbs)
10 Strict Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 overhead squats, Partner A does 10 strict pull-ups, then Partner B does 50 double-unders…and so on.

Friday

Warm-Up.
12-Minute Mobility for Hip Hinge Day

Then…

Take 5 minutes to build to your deadlift weight and practice your cycling strategy.

Followed by…

Three Sets:
Sprint Start Practice x 5 strokes (half, half, 3/4, full, full)
Quick Release Practice x 1
Box Jumps x 3 AQAP
Rest 60 seconds

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Boom Lite

Warm-Up.
12-Minute Mobility for Hip Hinge Day

Followed by…

Three Sets:
Sprint Start Practice x 5 strokes (half, half, 3/4, full, full)
Quick Release Practice x 1
Burpees x 3 AQAP
Rest 60 seconds

A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Thursday

Warm-Up.
Thoracic Spine Isometric Holds
Single-Arm (Foot Supported) Static Hang x 30 seconds per side
Toe Tap Pike x 20 reps

Part A.
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row/200 Meter Run
50 Double-Unders
50 Air Squats
25 Push-Ups

Please note times for each of your 5 sets, paying particular attention to your ability to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.

Boom Lite

Warm-Up.
Thoracic Spine Isometric Holds
Single-Arm (Foot Supported) Static Hang x 30 seconds per side
Toe Tap Pike x 20 reps

Part A.
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row/200 Meter Run
25 Push-Ups
30 Jumping Lunges
40 Air Squats

Please note times for each of your 5 sets, paying particular attention to your ability to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.

Wednesday

Warm-Up.
Spinal Segmentation Drill x 5 reps
Scapular CARs x 5 in each direction per side
Shoulder CARs x 5 in each direction per side

Followed by…

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

A.
Gymnastics Level 1, 2, 3.

B.
For time:
40/30 Calories of Rowing
30 Burpees
20 Strict Pull-Ups

Boom Lite

Warm-Up.
Spinal Segmentation Drill x 5 reps
Scapular CARs x 5 in each direction per side
Shoulder CARs x 5 in each direction per side

Followed by…

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
40/30 Calories of Rowing
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

Tuesday

Warm-Up.
Couch Stretch x 90 seconds per side
Ankle Dorsiflexion x 90 seconds per side
Hip CARs x 5 circles in each direction per side
Squat Therapy x 5 @ 3311

Followed by
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Bear Crawl
30 seconds of Jumping Lunges or Tuck Jumps
Rest 60 seconds

A.
Five sets of:
Back Squat x 5 reps @ 75-80%
Rest 2 minutes

B.
Five rounds for time of:
10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold

Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time.

Boom Lite

Warm-Up.
Couch Stretch x 90 seconds per side
Ankle Dorsiflexion x 90 seconds per side
Hip CARs x 5 circles in each direction per side
Squat Therapy x 5 @ 3311

Followed by
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 30-45 seconds
Rest 60 seconds

B.
Five rounds for time of:
10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold

Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time.

Monday

Warm-Up.
Wall Slides x 10 @ 3131
Russian Baby Makers x 10
Cuban Press x 10
Overhead Squats x 10
Single-Leg Jumps x 10

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar

Boom Lite

Warm-Up.
Wall Slides x 10 @ 3131
Russian Baby Makers x 10
Dead Bugs x 10
Death March x 10
Single-Leg Jumps x 10

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Kettlebell Swings
14 V-Ups

Saturday

In teams of two, complete the following for time:
100 Alternating Reverse Lunges with Farmer’s Carry
400 Meter Run (together)
80 Dumbbell Push Presses
400 Meter Run (together)
60 Alternating Single-Arm Dumbbell Snatches
400 Meter Run (together)
40 Dumbbell Box Step-Overs
400 Meter Run (together)
20 Strict Chest-to-Bar Pull-Ups
400 Meter Run (together)