May 2019

Tuesday

Warm-Up.
Wall Slides x 10 @ 3131
Russian Baby Makers x 10
Cuban Press x 10

Followed by…

Two Sets:
Overhead Squats x 10
Static Hang x 30-60 seconds

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

Build from approximately 70% 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 10 minutes of:
30 Double-Unders
10 Deadlifts (185/135 lbs)
10 Pull-Ups

Boom Lite

Warm-Up.
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 5-10 each side (slow & controlled)
Single-Arm Kettlebell Row x 5-10 each side
Skydivers x 15-20
Scapular Pull-Ups x 10

A.
Three sets of:
Lean-Away Pull-Ups x 5-6 reps @ 31X0
Rest 45 seconds
Double Bent-Over Kettlebell Rows x 8 reps @ 2111
Rest 45 seconds
Hanging Medball Curls x 6-8 reps @ 2011
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Single Kettlebell Deadlifts
10 Calories of Rowing/100 M Sprint
5 Strict Pull-Ups

Monday

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

A.
Take 20 minutes to build to today’s 1-RM Front Squat

B.
Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

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 Overhead Squats (or Thrusters) x 10 per arm

A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats

Saturday

Warm-Up.
Full Body CARs Routine
Jefferson Curls x 5-10 (slow and controlled with PVC)

Followed by…

Three Sets (lightish weight):
Muscle Cleans x 5 (fast elbows!)
Wall Climbs x 2-4
Rest as needed

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Friday

Warm-Up.
Wall Slides x 10 @ 3030
Lunge Matrix x 3 steps per leg to each position (forward, lateral, reverse, bowler)

Followed by…

EMOM for 6 minutes (3 sets):
Even – Tall Jerks x 3-5
Odd – Overhead Alternating Reverse Lunges x 6-8

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk

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

B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds

Boom Lite

Warm-Up.
Wall Slides x 10 @ 3030
Lunge Matrix x 3 steps per leg to each position (forward, lateral, reverse, bowler)

Followed by…

EMOM for 6 minutes (2 sets):
Minute 1 – Paloff Side Steps x 5 reps* (left side)
Minute 2 – Paloff Side Steps x 5 reps* (right side)
Minute 3 – Plank Shoulder Taps x 30 seconds
*Each rep is 3 steps out then back in & totally under control

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 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 4 – 100-Farmer’s Carry with Heavy Kettlebells

B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Ups
60 seconds of L-Seated Presses
60 seconds of Push-Ups
60 seconds of Strict Pull-Ups
Rest 60 seconds

Thursday

Warm-Up.
Spinal Segmentation Drill
Inchworms x 10-15
Scapular Push-Ups x 10-15
Hip Bridges x 10 @ 20X1

Followed by…

Double-Under Practice x 3-5 minutes
*If you are solid with your dubs, then spend this time working on a gymnastics skill of your choice.

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Boom Lite

Warm-Up.
Spinal Segmentation Drill
Inchworms x 10-15
Scapular Push-Ups x 10-15
Hip Bridges x 10 @ 20X1

Followed by…

Double-Under (or Jump Rope) Practice x 3-5 minutes

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Rowing
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)