Warmup:
Three Steady Rounds:
10 Inchworm Pushups
10 Ring Rows
A.
Three sets of:
Strict Pull-Ups x 6-8 reps @ 21X1 – add weight if too easy
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 60 seconds
Turkish Get-Up x 1 rep each arm
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
Burpees x 10 reps
Box Jumps x 20 reps
200 Meter Run
Boom Lite: Same as above, modify as needed
Warmup:
Jog 400m
then:
Four Steady Rounds:
5 Light Deadlifts
5 Light Front Squats
5 Light Cleans
5 Light Jerks
A.
Every 4 minutes, for 20 minutes (5 sets):
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Note weight used and reps achieved.
B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)
Boom Lite:
Warmup:
Two Rounds:
Jog 200m
10 Light Kb Swings
10 Goblet Squats
A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010
B.
Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats
Use the same kettlebell for both movements.
Saturday!
Warmup:
5:00 Double Under Practice
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:
Row 10 Calories
10 Band Pull-aparts
10 Overhead Squats
A.
Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats
Build to today’s heaviest snatch balance + 3 overhead squats.
B.
For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters
Boom Lite:
Warmup:
Warmup:
5:00 of:
Row 10 Calories
10 Band Pull-aparts
10 Single Leg Deadlifts
A.
Four sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 300-600 Meters
Warmup:
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…
A. Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds
B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
Time cap = 15 minutes
Boom Lite:
Warmup:
Three Steady Rounds:
10 Lateral Goblet Lunges
10 Wallballs
A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
Wednesday!
Warmup:
Row 500m
20 Abmat Situps
10 Light Strict Press
10 Light Push Press
A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to establish today’s 5-RM.
B.
Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)
Boom Lite:
Warmup:
Same as above
A.
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B.
Every minute, on the minute for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 8 Tall Box Jumps
(you pick the height – jump up and step down)
Tuesday!
Warmup:
Three Steady Rounds:
10 Burpees
10 Walking Lunges
3 Light Turkish Getups each arm
A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Prone Planks x 60-90 seconds
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest two minutes and then repeat.
Warmup:
Steady 5:00 of:
10 Calorie Row
10 Tempo Pushups @ 1111
A.
Every 3 minutes, for 18 minutes (6 sets):
Strict Shoulder Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more
B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds
This portion will take exactly 20 minutes.
Boom Lite:
Warmup:
Same as above
A.
Three sets of:
Shoulder Press x 8 reps @ 2011
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds
This portion will take exactly 20 minutes.
Saturday!
Warmup:
5:00 Double Under Practice
In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of:
5 Power Cleans (135/95 lbs)
10 Burpees Over the Barbell
15 Wall Ball Shots (20/14 lbs)
Friday!
Warmup:
Row 500m
Snatch Warmup
10 Hang Snatches with Empty Bar
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build in load over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (135/95 lbs – hang power snatch is ok too)
14 Toes to Bar
Boom Lite:
Warmup:
5:00AMRAP
Row 10 Calories
10 Situps
10 PVC Good Mornings
A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Overhead Squat x 5-6 reps @ 3111
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift x 45 seconds
B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches
14 Toes to Bar
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