Finish up 2016 strong!
Reminder: Monday 9AM and 5:15 Only
Workout:
Five sets of “Barbara”:
Against a 3 minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between sets, and pick up the next set where you left off.
Friday!
Warmup:
5:00 of:
10 Banded Good Mornings
10 Tempo Pushups @ 1111
10 Kettlebell Swings
A.
Five sets of:
Deadlift x 3-4 reps @ 2111
(let the barbell settle on the ground between every rep)
Rest 90 seconds
Ring Dips x 10-12 reps @ 1111
(hold for 1 second in the bottom and top positions)
Rest 90 seconds
B.
In teams of two, with only one person working at a time, complete five sets each of:
6 Length of the Gym Farmer’s Carry
Carry the heaviest implements you can handle in each hand.
Boom Lite:
Warmup: Same
A.
Three sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each @ 2111
Rest 60 seconds
Stationary Dips x 10-15 reps @ 2111
Rest 60 seconds
B.
In teams of two, with only one person working at a time, complete five sets each of:
6 Length of the Gym Farmer’s Carry
Carry the heaviest implements you can handle in each hand.
Warmup:
5:00 of:
Row 200m
10 Light Thrusters
10 Ring Rows
Seven rounds for time of:
5 Thrusters (175/115 lbs)
10 Pull-Ups
Boom Lite:
Warmup: Same
Four sets of:
Back Squat x 8 reps @ 3011
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 8 reps @ 21X0
(add weight if you can easily achieve 8 reps)
Rest 60 seconds
Alternating Reverse Lunges with Dumbbells x 20 reps @ 2010
Rest 60 seconds
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds
Wednesday!
Warmup:
2:00: Hip / Hamstring Mobility
3:00 of:
10 Box Step Ups
10 Abmat Situps
A.
Four sets of:
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
L-Sit x 60 seconds
(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds
B.
Every 2:00 for 10:00 (5 sets)
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.
Boom Lite:
Same as above – modify as needed
Tuesday!
Warmup:
5:00 of:
Row 200m
10 AirSquats
10 Jumping Lunges
5 Burpees
A.
Take 15 minutes to build to a heavy-ish Power Clean
B.
“The Chief”
Max rounds in three minutes of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set – it’ll make tracking your results much easier.
Boom Lite:
Warmup: Same
A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 3 minutes of:
12 Russian Kettlebell Swings
9 Air Squats
6 Push-Ups
Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set – it’ll make tracking your results much easier.
Monday!
Reminder: 9AM and 5:15 CLASS ONLY today. Regular schedule for the rest of the week.
Hope you had a wonderful Christmas!
Workout:
Warmup:
5:00 of
10 Elbows to Plank
10 Banded Good Mornings
10 Light Kb Swings
A.
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 25 Kettlebell Swings
Station 2 – 8-10 L-Seated Dumbbell Presses
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Station 4 – 60 second Prone Plank Hold
B.
Three rounds for max reps of:
60 seconds of Rowing (for Calories)
60 seconds of Strict Pull-Ups
60 seconds of Push-Ups
Boom Lite:
Same
Christmas Eve!
10:30AM CLASS
We will be doing the 12 days of Christmas workout. This is always a fun one so attend if you can. Looking forward to grinding through it with you! We had a great turnout last year and hoping for the same this year 🙂
-Ti
Warmup:
5:00 of:
10 PVC Passthroughs
10 Light Strict Press
10 Kips / Knees to Elbows
A.
Five sets of:
Shoulder Press x 2.2.2.2.2
(rest 10 seconds between doubles)
Rest 45 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds
B.
For time:
500 Meter Row
50 Burpees
500 Meter Row
Boom Lite:
Warmup: Same
A.
Five sets of:
Shoulder Press x 2.2.2.2.2
(rest 10 seconds between doubles)
Rest 45 seconds
45-60 seconds of Hollow Rocks or Hold
Rest 90 seconds
B.
For time:
500 Meter Row
30 Burpees
50 Meter Row
Thursday!
Warmup:
5:00 of:
10 Jumping Squats
10 Bowlers Lunges
1:00 Jump Rope Practice
Five sets for max reps of:
60 seconds of Pistols/Single-Leg Squats (Left)
60 seconds of Pistols/Single-Leg Squats (Right)
Rest 90 seconds
90 seconds of Kettlebell Swings (24/16 kg)
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
Boom Lite:
Warmup: Same
Five sets of:
60 seconds of Alternating Reverse Lunges with DBs/KBs
60 seconds of Alternating Lateral Lunges
Rest 90 seconds
90 seconds of Kettlebell Swings
Rest 60 seconds
60 seconds of Rowing
Rest 60 seconds
Wednesday!
Warmup:
3:00 Double Under Practice
5:00 skill work conditioning piece
Five rounds for time of:
15 Deadlifts (135/95 lbs)
12 Hang Power Cleans (135/95 lbs)
9 Front Squats (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)
Boom Lite:
Warmup:
2:00 Jump Rope Practice
4:00 Hip and Shoulder Mobility
Five rounds for time of:
30 Kettlebell Swings
20 Goblet Squats
15 Push-Ups
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