June 2019

Monday

Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Sets:
Double-Under Practice x 30 seconds
Pec Activation x 60 seconds
Rest 30 seconds

Then…

A.
Five sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

Boom Lite

Warm-Up.
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Sets:
Double-Under Practice x 30 seconds
Pec Activation x 60 seconds
Rest 30 seconds

Then…

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
20 Alternating Dumbbell Snatches
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

Saturday

Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)

Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats

Rest 2 minutes, and when the running clock reaches 14:00…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Push-Ups

Friday

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Boom Lite

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Rowing
20 V-Ups
15 Wall Ball Shots

Thursday

Warm-Up.
Wall Slides x 10 @ 3030
Shoulder CARs x 60 seconds per side

Followed by…

Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort

Then…

A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

B.
For time:
1000 Meter Row
30 Strict Handstand Push-Ups
50 Pull-Ups

Boom Lite

Warm-Up.
Wall Slides x 10 @ 3030
Shoulder CARs x 60 seconds per side

Followed by…

Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort

Then…

A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

B.
For time:
1000 Meter Row
25 Strict Handstand Push-Ups or L-Seated DB Presses
25 Strict Pull-Ups

Wednesday

Two Sets of:
Russian Babymakers x 5
Cuban Press x 5
Close Grip Overhead Squat x 5

Followed by…

Two Sets of:
Muscle Snatch x 3
Snatch Drops x 3 (lower for each one)
Sotts Press x 3
(Sotts Press for the under-mobile athlete)

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

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

Tuesday

Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Good Mornings
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Reverse Snow Angels

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

Then…

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.
For time
50/40 Calories of Rowing
50 Walking Lunges with DB/KB Farmer’s Carry (heavy)

Monday

Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Kettlebell Halos x 10 (5 each direction)

Followed by…

Two Sets:
Push Press x 5 (lightish weight or barbell only)
Overhead Alternating Reverse Lunges x 10 reps
Overhead Carry x 25 yards
Front Rack Carry x 25 yards
Front Rack Lunges x 10 reps

Then…

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

Saturday

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Dumbbell Devil’s Presses (55/35 lbs)
Station 2 – 20/15 Calories of Rowing
Station 3 – 30 Box Jumps (24″/20″ – jump up, step down)
Station 4 – 40 Push-Ups
Station 5 – Rest

Friday

Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position

Every minute on the minute for 9 minutes (3 sets):
Station 1 – Press from Jerk Receiving Position x 5 reps
Station 2 – Tall Jerks or Jerk Balance x 3 reps
Station 3 – Russian Step-Ups x 10 per leg

Then…

A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)

Boom Lite

Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position

Every minute on the minute for 9 minutes (3 sets):
Station 1 – Kettlebell Halos x 5 reps each direction
Station 2 – Plank Shoulder Taps x 20
Station 3 – Russian Step-Ups x 10 per leg

Then…

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

Thursday

A.
Five sets of:
Back Squat x 2 reps @ 90+%
Rest 2 minutes

B.
“Little Giza”
For time:
25 Pull-Ups
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups

Time Cap = 15:00

Boom Lite

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Skydivers + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Then…
Take 10-12 minutes to practice a gymnastics skill of your choice.

A.
Three sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
Three rounds for time of:
12 Strict Pull-Ups
24 Wall Ball Shots
36 Mountain Climbers
(count one rep each leg switch)

Time Cap = 15:00