June 2019

Wednesday

A.
Gymnastics Level 1, 2, 3, 4

B.
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

Boom Lite

Warm-Up.
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (4 sets):
Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Bear Crawl x 30 seconds + Broad Jumps x 5 reps

Then…

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
16 Kettlebell Swings
8 Stationary Dips

Monday

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

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

B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees Over the Barbell (lateral)
15 Deadlifts (225/155 lbs)
15 Toes to Bar

Boom Lite

Saturday

Warm-Up.
3-6 minutes of CARs.
Pick your top three areas of need and perform one minute per area.

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Static Hang x 30 seconds
Interval 2 – Jumping Air Squats (touch your pull-up bar) x 20 seconds

Followed by…

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Single-Arm DB Thrusters x 30 seconds effort (15 seconds per arm)
Interval 2 – Hand Plank Shoulder Taps x 30 reps

Then…

A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Air Squats
15 Kettlebell Swings
20 Kettlebell Deadlifts

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

B.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar

Friday

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Strict Pull-Ups x 6-8 reps @ 21X0
Minute 2 – Supine Ring Rows x 8 reps @ 2111
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)

B.
Two sets for max reps:
3 Minutes of Rowing
2 Minutes of Alternating Single-Arm Dumbbell Snatches
1 Minute of Abmat Sit-Ups
3 Minutes of Rowing
2 Minutes of Stationary Dips
1 Minute of Abmat Sit-Ups

Boom Lite

Same as above.

Thursday

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…

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 30 Seconds Hollow Hold
Minute 5 – 40 Seconds of Prone Plank

Boom Lite

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.

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts or Double Kettlebell Deadlifts
Minute 2 – 16 Walking Lunges with Farmer’s Carry
Minute 3 – 8 Strict Toes to Bar or Hanging Leg Raises @ 2121
Minute 4 – 30 Seconds Hollow Hold
Minute 5 – 40 Seconds of Prone Plank

Wednesday

Warm-up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps

Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Halos x 5-10 reps each direction
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)

A.
Gymnastics Level, 1, 2, 3, 4.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Boom Lite

A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 10-12 reps @ 1111
Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Minute 4 – Push-Ups x 20 reps @ 10X0
Minute 5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Tuesday

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

Followed by…

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Tall Cleans x 5

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.
Three rounds for time of:
400 Meter Run
15 Hang Squat Cleans (115/75 lbs)
15 Pull-Ups

Boom Lite

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

Followed by…

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 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)

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.
Three rounds for time of:
400 Meter Run
20 Goblet Squats (heavy)
10 Strict Pull-Ups

Monday

A.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Rowing
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)

Boom Lite

A.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

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

Saturday

“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize:
Pride