Warmup:
7:00 Steady AMRAP of:
Row 10 Calories
10 Abmat Situps
10 Light Dumbbell / Kettlebell Thrusters
Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single-Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes
Boom Lite:
Same as above, modify as needed
Wednesday!
Warmup:
Three Steady Rounds:
Jog 200m
12 Single Leg Kettlebell Deadlifts (6 per leg)
6 Burpees
A.
Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
B.
Three rounds for time of:
400 Meter Run
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups
Time cap: 12 minutes
Boom Lite:
Warmup:
Same as above
A.
Four sets of:
Deadlift x 4-6 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
B.
Three rounds for time of:
300 Meter Run
20 Russian Kettlebell Swings
10 L-Seated Dumbbell Presses
Time cap: 12 minutes
Tuesday!
Warmup:
Three Steady Rounds:
10 Band Pull-aparts
10 Light Kettlebell / Dumbbell Thrusters
10 Pushups
A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders
Boom Lite:
Warmup:
Same as above
A.
Three sets of:
Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0
(add weight if possible)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Warmup:
Three Rounds:
Jog 100m
10 Front Squats
10 Box Dips
A.
Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 – Hang Clean + Power Clean + Clean
(build to today’s heavy!)
Station 2 – Ring Dips x 10-15 reps @ 2111
B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 175/115 lbs)
Boom Lite:
Warmup:
Same as above:
A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
B.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.
Saturday!
Warmup:
5:00 Double Under Practice
In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
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 running teammate returns.
Friday!
Warmup:
Jog 400m
Rest 30 seconds
15 Fast Burpees
A.
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.
B.
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds or Rocks
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.
C.
Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds
Boom Lite:
Same as above
Thursday!
Warmup:
Row 500m then:
Two Steady Rounds:
10 Light Strict Press
10 Abmat Situps
60 Seconds Double Under Practice
A.
Five sets of:
Shoulder Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.
B.
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders
Boom Lite:
Warmup:
Same as above
A.
Three sets of:
Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds
B.
For time:
Row 500 Meters
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 600 Meters
Wednesday!
Warmup:
Two Rounds:
Jog 100m
10 Good Mornings
10 Burpees
A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
B.
In teams of two, partners alternate rounds to complete five each of:
5 Hang Power Cleans (155/105 lbs)
100 Meter Run
Boom Lite:
Warmup:
Same as above
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run
Happy Tuesday!
Warmup:
Three Steady Rounds:
5 Inchworm Pushups
10 Band Pull-aparts
15 Jumping Squats
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Hollow Hold x 60 Seconds
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees Over the Barbell
Boom Lite:
Same as above – modify as needed
Warmup:
Three Steady Rounds:
Row 250m
10 Air Squats
10 Ring Rows
A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
B.
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
Boom Lite:
Warmup:
Same as above
A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 3 reps @ 51A1 (A=assist)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
Three rounds for time of:
12 Dumbbell Push Press
12 Heavy Kettlebell Swings
12 Push-Ups
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