August 2019

Thursday

Warm-Up.
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Burgener Warm-Up

Followed by…

Tabata (20 seconds work/10 seconds rest)
Plank Shoulder Taps x 2 sets
Mountain Climbers x 2 sets
V-Ups x 2 sets
Squats x 2 sets
Burpees x 2 sets

Then…

Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

Boom Lite

Wednesday

Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Kettlebell Windmills x 5 reps each side @ 3111 tempo
Single-Arm Kettlebell Push Press (left) x 6-8
Waiter Carry (left) x 20-30 yards
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards
Kettlebell Snatch (left) x 6-8
Overhead Alternating Reverse Lunges (left) x 6-8 steps
Kettlebell Snatch (right) x 6-8
Overhead Alternating Reverse Lunges (right) x 6-8 steps

Then…

A.
Six sets of:
Push Press x 3 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 at least 3-4% more weight that you used last week.

B.
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Rowing (for calories)
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Strict Handstand Push-Ups
Minute 4 – 100 Meter Recovery Jog/Walk

Boom Lite

Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Kettlebell Windmills x 5 reps each side @ 3111 tempo
Single-Arm Kettlebell Push Press (left) x 6-8
Waiter Carry (left) x 20-30 yards
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards
Kettlebell Snatch (left) x 6-8
Overhead Alternating Reverse Lunges (left) x 6-8 steps
Kettlebell Snatch (right) x 6-8
Overhead Alternating Reverse Lunges (right) x 6-8 steps

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

B.
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Rowing (for calories)
Minute 2 – 45 seconds of Jumping Lunges
Minute 3 – 45 seconds of Strict Handstand Push-Ups or Dumbbell Strict Press
Minute 4 – 100 Meter Recovery Jog/Walk

Tuesday

Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Then…

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)

Please note times for each set, and any observations as to why your times differed. For example, if you tripped the rope and that negatively impacted your time, or if you made a decision to focus on quicker transitions and that helped you speed up, etc….

Boom Lite

Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Then…

A.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Barbell Roll-Outs @ 3011
Station 4 – 60 seconds of Reverse Snow Angels

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
10 Strict Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry

Monday

Warm-Up.
Banded Scarcrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Cleans x 3
Rest as needed

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24″/20″)

Boom Lite

Warm-Up.
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat x 4 reps @ 3111
Station 2 – Supine Ring Rows x 10-12 @ 2111
Station 3 – Side Plank (Left) x 45-60 seconds
Station 4 – Side Plank (Right) x 45-60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
12 Ground to Overhead with Bumper Plate
12 Box Step-Ups

Saturday

Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Squat Therapy x 10 Reps @ 3111 tempo

Followed by…

Two Sets:
Dumbbell Front Squats x 30 seconds
Rest 30 seconds
Reverse Snow Angels x 30-60 seconds
Rest 30-60 seconds

Then…

In teams of three, complete three rounds each of:
300 Meter Row
(rest station)
20 Dumbbell Hang Cleans
(rest station)
10 Strict Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

Friday

A.
Five sets of:
Push Press x 4 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 at least 5% more weight that you used on July 9, 2019.

B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

Boom Lite

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Three rounds for time of:
30/20 Calories of Rowing
20 Dumbbell Push Presses