February 2020

Wednesday

Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side

Followed by…

Take 10  minutes to work on handstand and pistol drills or progressions.

Followed by…

Air Squats x 15
100 Meter Warm-Up Row
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Row
Air Squats x 15

Then…

Complete as many rounds and reps as possible in 35 minutes of:
100 Double-Unders
30/20 Calories of Assault Bike or Rowing
20 Front-Racked Kettlebell Reverse Lunges (24/16 kg)
20 Toes to Bar

Boom Lite

Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side

Followed by…

Take 10  minutes to work on handstand and pistol drills or progressions.

Followed by…

Air Squats x 15
100 Meter Warm-Up Row
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Row
Air Squats x 15

Then…

Complete as many rounds and reps as possible in 35 minutes of:
100 Single-Unders
30/20 Calories of Assault Bike or Rowing
20 Front-Racked Kettlebell Reverse Lunges
10 Strict Hanging Leg Raises

Tuesday

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1.1
(rest 5-10 seconds between singles)

Build over the course of eight sets to today’s heavy double.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Boom Lite

Warm-Up

Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps

Then…

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings