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Tuesday!
Warmup:
5:00 of:
Row 200m
10 PVC Passthroughs
5 Inchworm Pushups

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes

Boom Lite:
Warmup: Same

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Strict Pull-Ups x Max Reps
Rest 3 minutes

Monday!
Warmup:
5:00 of:
10 Banded Good Mornings
10 Reverse Lunges
10 Abmat Situps

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs)
12 Box Jumps (24″/20″)
18 Air Squats

Boom Lite:
Warmup: Same

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Deadlift x 8 reps @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Banded Glute Bridges x 30 reps @ 10X0

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
12 Air Squats

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of:
4 Length of Gym Farmer’s Carry (32/24 kg kettlebells)
10 Jumping Air Squats
10 Jumping Split Lunges

Friday!
Warmup:
25 Burpees -> Snatch Warmup x 2

A.
Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch
(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (155/105 lbs)

Boom Lite:
Warmup: 25 Burpees

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – L-Seated Dumbbell Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press)
Station 3 – Strict Pull-Ups x 8-12 reps @ 21X0

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Rowing
20 Alternating Single-Arm Dumbbell Snatches

Thursday!

Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
100 Double Unders / 90 seconds practice
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Strict Handstand Push-Ups

Boom Lite:

Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
100 Jump Rope / 90 seconds of practice
12 Burpees
12 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

Wednesday!
Warmup:
5:00 of:
Row 150m
10 Slow Air Squats
5 Burpees

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

B.
Teams of two complete two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Partner 1 completes entire round, then Partner 2 completes their entire round before P1 begins rowing on their second round.

Boom Lite:

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)

B.
Teams of two complete two sets for times of:
30/20 Calories of Rowing
60 Kettlebell Swings
60 Goblet Squats
Partner 1 completes entire round, then Partner 2 completes their entire round before P1 begins rowing on their second round.

Tuesday! Let’s meet our challenge attendance pledges 🙂
Warmup:
5:00 of:
10 Band Pull-aparts
10 Light Strict Press
10 Light Push Press

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees

Boom Lite:
Warmup: Same

A.
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)

Rest 4 minutes, and when the running clock reaches 8:00…

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees

Monday, challenge starts today! Let’s have a great month 🙂

Warmup:
2:00 Monster Walks
2:00 Hip Mobility

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)
50 Double-Unders
50-Foot Walking Lunges with KB Farmer’s Carry

Partner B may begin rowing as soon as Partner A vacates the rowing machine.

Boom Lite:
Warmup: Same

A.
Three sets of:
Back Squat x 10 reps @ 31X1
(goal is to use the same weight used on January 3, 2017)
Rest 90 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 90 seconds

B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry
10 Burpees
50-Foot Walking Lunges with KB Farmer’s Carry

Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.

Saturday!

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings
Station 4 – 20 Wallball Shots
Station 5 – Rest

Friday!
Warmup:
2:00 Jump Rope Practice

A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Boom Lite:
Same as above – work with your coach to modify as needed