June 2019

Friday

Warm-Up.
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps

Followed by…
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

Move through this with as little rest between movements as possible. It should take less than 10 minutes to complete.

A.
For time:
50/40 Calories of Rowing on Concept 2
80 Kettlebell Swings
50/40 Calories of Rowing on Concept 2

B.
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 45 seconds
Band Pull-Aparts x 25 reps @ 1010
Rest 45 seconds

Boom Lite

A.
For time:
50/40 Calories of Rowing on Concept 2
80 Kettlebell Swings
50/40 Calories of Rowing on Concept 2

B.
Same as above.

Thursday

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Three sets for max reps/calories of:
60 seconds of Double-Unders
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds

Boom Lite

Two to Three Sets:
Alternating Reverse Lunges x 10
Push Press x 5
Goblet Squat x 5
Kettlebell Swings x 10

A.
Every minute on the minute for 12 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Plank 45 Seconds

B.
Three rounds for time:
400 Meter Run
15 Alternating Single-Arm Dumbbell Snatches

Wednesday

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

B.
Five rounds for time of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups

Boom Lite

Tuesday

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 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.
Five sets of:
Back Squat x 3 reps @ 85-90%
Rest 2 minutes

B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)

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 Bear Crawl + 30 seconds Inchworms
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

A.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020

B.
For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row

Monday

A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Split Stance Romanian Deadlift x 6 reps @ 4011 (Left)
Minute 2 – Split Stance Romanian Deadlift x 6 reps @ 4011 (Right)
Minute 3 – L-Sit x 30 seconds
Minute 4 – Supine Ring Row x 8-10 reps @ 2110
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Toes to Bar or Hanging Leg Raises
9 Burpees
12 Alternating Single-Arm Dumbbell Snatches

Boom Lite

Same as above.