Saturday!
10:30AM Group Class:
In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
500m Row
Box Jump Overs
Burpee Pull-Ups
Wall Climbs
Each team member will start on a different station and may not rotate to the next station until their rowing teammate finishes.
Friday!
Warmup:
2:00 Hip Mobility
then:
25 Slow Banded Squats
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
B.
Three rounds for time of:
20 Length of Gym Run
12 Front Squats (185/135 lbs)
12 Toes to Bar
Boom Lite:
Warmup: Same
A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Reverse Snow Angels x 20 reps (slow & controlled)
Rest 45 seconds
B.
Three rounds for time of:
20 Length of Gym Run
20 Goblet Squats (heavy)
Thursday!
Warmup:
2:00 Monster Walks
3:00 of:
10 Alternating Cossack Squats
Row 200m
5 Tempo Pushups @ 1111
A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1
B.
For time:
50 Calories of Rowing (or Assault Bike)
Boom Lite:
Same as above – modify with your coach to scale as needed.
Wednesday!
Warmup:
3:00 Hip / Shoulder Mobility
Snatch Warmup
A.
Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch
(high hang, followed by hang from mid-thigh)
Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.
B.
For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell
Boom Lite:
Warmup: Same
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 45 seconds each side
B.
For time:
25 Burpees
50 Kettlebell Swings
25 Burpees
Tuesday!
Warmup:
2:00 Shoulder Mobility
3:00 of:
10 Band Pull-aparts
10 Light Strict Press
A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on January 25, 2017)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75 lbs)
15 Pull-Ups
Boom Lite:
Warmup: Same
A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on January 25, 2017)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells
Monday!
Warmup:
5:00 of:
10 Banded Good Mornings
200m Row
15 Light Kb Swings
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest 3 minutes between sets.
B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)
Boom Lite:
Warmup: Same
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111
B.
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)
Saturday!
Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds
Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.
Friday!
Warmup:
2:00 Monster Walks
15 Tempo Squats with Band @ 3111
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%
B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (95/65 lbs)
20 Pull-Ups
Boom Lite:
Warmup: Same
A.
Three sets of:
Back Squat x 8 reps @ 31X1
(goal is to use 2-4% more than you used on January 9, 2017)
Rest 60 seconds
Supine Ring Rows x 8 reps @ 2111
Rest 60 seconds
Dumbbell Shoulder Press x 8 reps @ 2011
Rest 60 seconds
B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
10 Thrusters
10 Strict Pull-Ups
Thursday!
Warmup:
5:00 of:
Row 200m
10 Light Goblet Squats
5 Burpees
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every 90 seconds, for 6 minutes (4 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B.
For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/105 lbs)
Boom Lite:
Warmup: Same
A.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
Goblet Squats x 12 reps @ 32X1
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds
B.
For time:
Row 1000 Meters
40 Alternating Cossack Squats
60 Kettlebell Swings
Wednesday!
Warmup:
2:00 Shoulder Mobility Work
3:00 of:
10 Band Pull-aparts
10 Light Strict Press
A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 2 – 12 Toes to Bar
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Boom Lite:
Warmup: Same
A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 V-Ups
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
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