December 2019

Wednesday

A.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 4 reps @ 75-80%

B.
For time:
800 Meter Row
80-Foot Front-Racked Walking Lunges (24/16 kg KBs or DBs)
40 Front-Racked KB/DB Squats (24/16 kg KBs or DBs)
400 Meter Row
40-Foot Front-Racked Walking Lunges
20 Front-Racked KB/DB Squats
200 Meter Row
20-Foot Front-Racked Walking Lunges
10 Front-Racked KB/DB Squats

Boom Lite

A.
Three sets of:
Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds

B.
For time:
800 Meter Row
80-Foot Front-Racked Walking Lunges
40 Front-Racked KB/DB Squats
400 Meter Row
40-Foot Front-Racked Walking Lunges
20 Front-Racked KB/DB Squats
200 Meter Row
20-Foot Front-Racked Walking Lunges
10 Front-Racked KB/DB Squats

Tuesday

Warm-Up.
The Complete Snatch Warm-Up
Burgener Warm-Up x 2-3 sets

Then…

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Strict Pull-Ups
6 Strict Handstand Push-Ups
3 Snatches (135/95 lbs)

Boom Lite

Warm-Up.
The Complete Snatch Warm-Up
Burgener Warm-Up x 2-3 sets

Then…

A.
Every 90 seconds, for 15 minutes (5 sets) of:
Station 1 – Kettlebell Windmills x 5-6 reps each arm
Station 2 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, 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 55-60 seconds to complete your 10 reps if done properly)

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Pull-Ups
6 Strict Handstand Push-Ups
12 Kettlebell Swings

Monday

Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds

Then…

A.
For max reps (or calories):
60 seconds of Rowing
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)/Step-Overs
Rest 60 seconds
60 seconds of Toes to Bar/V-Ups
Rest 60 seconds
60 seconds of Double-Unders/Single-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)/Goblet Squats
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Rowing x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump-Overs/Step-Overs x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar/V-Ups x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders/Single-Unders x 65-70% of Reps Achieved in 60 seconds
Minute 5 – Front Squats/Goblet Squats x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds

Boom Lite

Same as above.

Friday

Warm-Up.
2 sets:

Burgener Warm-Up with a PVC Pipe

Then…

A.
Four sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds

B.
Four rounds for time of:
200 Meter Row
15 Push-Ups
200 Double-Unders
15 Push Presses (95/65 lbs)

Boom Lite

Same as above.

Thursday

Warm-Up.

Spend 10 minutes rolling out your t-spine and lats.

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 seconds

Then…

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

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Burpees

Boom Lite

Warm-Up.

Spend 10 minutes rolling out your t-spine and lats.

Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 seconds

Then…

A.
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Supinated Medball Leg Curls x 8-10 reps @ 3011
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
18 Goblet Squats
12 Hanging Leg Raises or V-Ups
6 Burpees

Wednesday

Followed by…

10 minutes of Handstand Play (holds, walks, wall climbs, etc.)

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8-10 reps @ 2111
Station 2 – Landmine Press (left) x 8-10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111

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

Boom Lite

Same as above.

Tuesday

A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 5 reps @ 70-75%

B.
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Boom Lite

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Five rounds for time of:
24 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
12 Box Step-Ups with Kettlebell

Monday

Warm-Up.
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Then…

“Invictus Baseline Interval Test” 
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Boom Lite

Same as above.