December 2019

Tuesday

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 Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side

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 – Banded Overhead Triceps Extensions x 30 reps @ 1010
Station 4 – Farmer’s Carry x 100 Feet (heavy!)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Weighted Pull-Ups (35/25 lb DB)
6 Push-Ups on Dumbbells
9 Dumbbell Squats

Monday

Saturday

Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps

Followed by…

Two Sets:
Rotate through the following movements at 70-85% effort:
200 Meter Run
10 Double Kettlebell Swings
10 Double Kettlebell Shoulder to Overhead
50-Foot Double Kettlebell Overhead Carry

Then…

Teams of two must complete the following for time:
50 Burpees
(this must be completed before anything else)

Followed by…
200 Kettlebell Swings
200 Box Jumps
2000 Meter Row

Followed by…
800 Meter Run (together)

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time – with the exception of the run.

Teams may need to exercise some strategy to ensure they are not in need of an erg with nothing left to do if none are available. The first team to the erg takes priority (but no throwing elbows).

Friday

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 Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side

Then…

A.
Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 3 minutes of:
3 Strict Handstand Push-Ups or L-Seated DB Presses
6 Strict Pull-Ups
12 Air Squats

Rest 60 seconds, and repeat for a total of FOUR sets. Start each set where you left off the previous set, and note your score as total rounds and reps achieved.

Boom Lite

Same as above.

Thursday

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Burpees x 5

Then…

A.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 3 reps @ 80-85%

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Rowing
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)

Boom Lite

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Burpees x 5

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-8 reps @ 20X1
(aim for around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Rowing
15 Dumbbell Burpee Box Step-Overs

Wednesday

Warm-Up.
Full Body CARs Routine

Followed by…

Two Sets:
Kettlebell Halos x 5 each direction
Waiter Hold Alternating Reverse Lunges x 10 each side
Rotational Med Ball Throws x 5 per side
Bear Crawl x 20 yards forward + 20 yards backward
Rest as needed

Then…

Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Jumping Lunges
Wall Ball Shots (20/14 lbs)
Double-Unders
Push-Ups

Time Cap = 30 minutes

Boom Lite

Warm-Up.
Full Body CARs Routine

Followed by…

Two Sets:
Kettlebell Halos x 5 each direction
Waiter Hold Alternating Reverse Lunges x 10 each side
Rotational Med Ball Throws x 5 per side
Bear Crawl x 20 yards forward + 20 yards backward
Rest as needed

Then…

Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Reverse Lunges
Wall Ball Shots
Single-Unders
Push-Ups

Time Cap = 30 minutes

Tuesday

A.
Every 2 minutes, for 16 minutes (8 sets) of:
1 Push Jerk + 2 Split Jerks

Build over the course of the 8 sets to something heavy for today.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)
12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm)
12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)

Boom Lite

A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Station 2 – Hollow Rock or Hold x 45 seconds
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches
12 Single-Arm Dumbbell Push Presses (Left Arm)
12 Single-Arm Dumbbell Push Presses (Right Arm)

Monday

Warm-Up.

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
*Station 5 – Russian Step-Ups

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

Then…

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65-70%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 4 reps @ 80-85%
*Set 7 – 6 reps @ 70-75%

B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Boom Lite

Warm-Up.

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
*Station 5 – Russian Step-Ups

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

Then…

A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the Romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a Romanian deadlift.

B.
For time:
1000 Meter Row
50 Dumbbell Thrusters

Friday

Thursday

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 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Strict Toes-to-Bar x 8-10 reps @ 3011

B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
500 Meter Row
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
20 Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Boom Lite

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 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Strict Toes-to-Bar x 8-10 reps @ 3011

B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
500 Meter Row
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.