April 2019

Friday

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Front Squat

*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%

If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.

B.
Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Rowing

Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.

Boom Lite

A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Goblet Squat x 6 reps @ 32X1
Minute 2 – Supinated Medicine Ball Leg Curls x 6 reps @ 3011
Minute 3 – Hollow Rock or Hold x 40 seconds

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
30 Air Squats

Thursday

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep

Build over the course of the 8 reps to today’s heavy.

B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
3 Ground to Overhead (135/95 lbs)

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

B.
Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges (or Alternating Reverse Lunges)
15 Kettlebell Swings
10 Push-Ups

Wednesday

A.
Gymnastics Level 1, 2, 3.

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Boom Lite

A.
For time:
Row 1000 Meters
20 Burpees
40 Thrusters (45/33 lbs)

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
L-Seated Dumbbell Press x 8-10 reps @ 2011
Rest 90 seconds

Tuesday

Four rounds for time of:
400 Meter Run
6 Strict Pull-Ups
12 Dumbbell Shoulder to Overhead (55/35 lbs)
400 Meter Run
6 Dumbbell Hang Squat Cleans (55/35 lbs)
12 Toes to Bar

Boom Lite

Four rounds for time of:
400 Meter Run
6 Strict Pull-Ups
12 Dumbbell Push Press
400 Meter Run
6 Strict Toes to Bar
12 Alternating Cossack Squats with Goblet Hold

Monday

A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

Boom Lite

A.
For time:
36 Kettlebell Swings
36 Push-Ups
24 Kettlebell Swings
24 Push-Ups
12 Kettlebell Swings
12 Push-Ups

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

Saturday

In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run/Row
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump-Overs (24″/20″)

(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)

Friday

A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat.

B.
For time:
1000 Meter Row
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

Boom Lite

Same as above. Modify as needed.

Thursday

A.
Five sets of:
L-Seated Dumbbell Presses x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (55/35 lbs)
10 Chest-to-Bar Pull-Ups

Boom Lite

Three sets of:
L-Seated Dumbbell Presses x 8 reps @ 2011
Rest 45 seconds
Dumbbell Rear Delt Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Lateral Jumps Over Parallette
10 Alternating Dumbbell Snatches
5 Pull-Ups

Wednesday

A.
Gymnastics 1, 2, 3.

B.
Every 10 minutes, for 20 minutes (2 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of Rowing (for calories)
2 Minutes of Double Unders/400 M Run

Note number of calories/reps achieved in each set.

Boom Lite

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of Rowing (for calories)
90 Seconds of Single Unders/300 M Run

Tuesday

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Power Cleans (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Boom Lite

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Seated Overhead DB Press x 10-12 reps @ 21X1
Rest 45 seconds
Reverse Lunges with DBs x 20 reps @ 1010
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
6 Dumbbell Box Step-Overs
12 Dumbbell Push Presses
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.