July 2019

Monday

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

Followed by…

Every 90 seconds for 12 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)
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats

Then…

A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat

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

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar 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 12 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)
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats

Then…

A.
Three sets of:
Back Squat x 8-10 reps @ 30X0
Rest 60 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 60 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
6 Burpees
12 Kettlebell Swings

Wednesday

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

Boom Lite

Same as above. Modify as needed.

Tuesday

Warm-Up.
Spend 5-10 minutes working on shoulder internal rotation.

Followed by…

Barbell Complex x 2-3 sets w/ empty barbell:
Jefferson Deadlift x 5
Romanian Deadlift x 5
Muscle Cleans x 5
Hang Power Cleans x 5

Then…

A.
Take 15-20 minutes to build to today’s heavy Power Clean

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (185/135 lbs)

Boom Lite

Warm-Up.
Spend 5-10 minutes working on hip internal rotation.

Followed by…

Kettlebell Complex x 2-3 sets:
Jefferson Deadlift x 5
Windmills x 5 each arm
Front Rack Lunges x 5 each arm
Kettlebell Swings x 10

Then…

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
20 Kettlebell Swings