Saturday!
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows
Warmup:
Jog 400m
Three Steady Rounds:
5 Light Power Cleans
5 Light Push Press
A.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk
B.
For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters
Boom Lite:
Warmup:
Jog 400m
Three Steady Rounds:
10 Light Kettlebell Swings
5 Light Strict Press
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds
B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
30 Air Squats
Thursday!
Warmup:
Three Steady Rounds:
Jog 100m
10 Band Pull-aparts
10 Box Dips
10 Air Squats
A.
Every 2 minutes, for 18 minutes (3 sets each):
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Ring Dips
(perform from muscle-up stations if possible)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 90 seconds
Boom Lite:
Warmup: Same as above
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg
B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Push-Ups
Rest 90 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 90 seconds
Wednesday!
Warmup:
3 Minutes Double Under Practice
1 Minute Couch Stretch Per Side
2 Minutes Squat Therapy Against Wall
10 Perfect Empty Bar Squats
A.
Three sets of:
Back Squat x 6-8 reps @ 31X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B.
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
Boom Lite:
Warmup:
Same as above
A.
Three sets of:
Back Squats x 6-8 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups
Tuesday!
Warmup:
Three Steady Rounds:
Jog 200m
10 Light Strict Press
20 Double Unders
10 Abmat Situps
Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 35/25 Calories of Rowing
Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)
Boom Lite:
Same as above, modify as needed
Happy Monday!
Warmup:
Three Steady Rounds:
Row 250m
10 PVC Good Mornings
A.
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
Boom Lite:
Warmup:
Same as above
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds
B.
Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run
Workout of the Day
In teams of two, with one person working at a time, complete:
50 Power Cleans (135/95 lbs)
800 Meter Run (400 Meters each)
50 Front Squats (135/95 lbs)
800 Meter Run (400 Meters each)
50 Shoulder to Overhead (135/95 lbs)
800 Meter Run Together
Happy Friday!
Warmup:
Jog 400m
10 Band Pull-aparts
10 Air Squats
10 PVC Overhead Squat with Palms up
10 PVC OH Squats
Workout:
A.
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps
Build in weight over the course of the 8 sets.
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Boom Lite:
Warmup:
Jog 400
15 Jumping Squats
15 Supine Ring Rows
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps @ 2111
Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110
Minute 3 – Reverse Snow Angels x 12-15 reps
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Warmup:
Jog 400m
10 Band Pull-aparts
10 PVC Pass Through
10 Tempo Pushups @ 1111
A.
Three sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
B.
Five rounds for time of:
Run 400m
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
Boom Lite:
Same as above, modify as needed
Happy Wednesday – Let’s have a great day!
Warmup:
2 Minutes: Hamstring Stretching
then:
Three Steady Rounds:
10 Light Kettlebell Swings
10 Light Kettlebell Deadlifts
10 Abmat Situps
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters
Boom Lite:
Warmup:
Same as above
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
50 Calories of Rowing
30 Thrusters
400 Meter Run
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