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Warmup:
5:00 of:
10 Banded Good Mornings
10 Light Kb Swings
1:00 Jump Rope Practice

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 minutes between sets.

B.
Three rounds for time of:
100 Double Unders / 2:00 practice
20 Kettlebell Swings (32/24 kg)
250m Row
10 Burpees

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 – Barbell Roll-Outs x 12-15 reps

B.
Three rounds for time of:
100 Jump Rope
20 Kettlebell Swings
250m Row
10 Burpees

Wednesday:
Warmup:
5:00 of:
5 Inchworm Pushups
10 Ring Rows
10 Abmat Situps

A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 60 Second Handstand Hold
(practice wall climbs if you’re still working on a handstand)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups

Rest 60 seconds between sets,

Boom Lite:

A.
Every 2 minutes, for 24 minutes (4 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.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Jumping Lunges
15 Push-Ups

Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.

Tuesday!
Warmup:
3:00 of:
10 Light Thrusters
10 Ring Rows

A.
Take 20-25 minutes to establish today’s 1-RM Pause Back Squat @ 32X0
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Boom Lite:
Warmup: Same

A.
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds
Wall-Supported Handstand Hold x 60 seconds
Rest 90 seconds

B.
For time:
Row 1000 Meters
20 Burpees
40 Thrusters (45/33 lbs)

Monday!
Warmup:
2:00 of:
Shoulder Mobility
3:00 of:
10 Light Kb Swings
5 Burpees

A.
Take 15 minutes to build to today’s 2-RM Strict Shoulder Press

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Boom Lite:

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20-25 reps (slow and controlled)
Station 2 – Russian Kettlebell Swings x 20 reps
Station 3 – Side Plank x 45 seconds each side

B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Burpees
12 Push-Ups
18 Situps

Saturday!

Teams of two must complete the following for time:
50 Burpee Buy In (this must be completed before anything else)
200 Kettlebell Swings
200 Box Jumps
2000 Meter Row

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the erg takes priority (but no throwing elbows).

Friday!
Warmup:
5:00 of:
10 Goblet Squats
10 PVC Pass Throughs
5 Burpees

A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-10 reps @ 21X1
Rest 2 minutes

B.
Three rounds for time of:
100 Double Unders / 2:00 of practice
21 Kettlebell Swings
7 Strict Pull-Ups

Boom Lite:
Same as above – modify as needed

Thursday!
Warmup:
5:00 of:
10 Slow Walking Lunge Steps
10 Abmat Situps
10 Light Goblet Squats

A.
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:
Row 500m
30 Front Squats (Heavy)
30 Box Jumps (High)
Row 500m

Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.

Boom Lite:

Same as above – modify as needed

Wednesday!
Warmup:
5:00 of:
10 Band Pull-aparts
Row 200m
5 Inchworm Pushups

A.
Five sets of:
Single-Arm DB Shoulder Press x 8-10 reps per arm @ 2011
Rest 45 seconds
Ring Rows x 12-15 reps @ 2111
Rest 45 seconds

B.
Eight sets of:
30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
Rest 30 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds

Boom Lite:

Same as above – modify as needed

Tuesday!
Warmup:
2:00 Hip Mobility
3:00 Jump Rope Practice

A.
Take 15-20 minutes to build to today’s 1-RM Power Clean

B.
For time:
10 Power Cleans (155/105 lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders

Please feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps.

Boom Lite:
Warmup: Same

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
2 Length of Gym Suitcase Carry each arm
Rest 60 seconds

B.
Three rounds for time of:
50 Jump Rope
12 Alternating Single-Arm Dumbbell Snatches

Monday and Happy 2017!

9AM and 5:15 CLASS ONLY

A.
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 30X1
Rest 45 seconds between legs
L-Seated Dumbbell Press x 8 reps @ 2111 or Strict Handstand Push-Ups x Max Reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
7 Thrusters (115/75 lbs)
14 Kettlebell Swings (24/16 kg)
7 Chest-to-Bar Pull-Ups

OR

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Goblet Squats
10 Push-Ups