Warmup:
Three Steady Rounds:
Row 250m
10 Inchworm Pushups
10 Assisted Dips (Focus on Range of Motion)

A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

C.
Complete as many calories as possible in 4 minutes of:
Concept 2 Rower or Assault Bike

Boom Lite:
Same as above, modify as needed

Let’s have a great week. Looks like it’s going to be cooler 🙂

Warmup:
Three Steady Rounds
10 Burpees
10 Light Front Squats
then:
5 Light Cleans from High Hang, Top of Knee, Bottom of Knee, and Mid Shin

A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

Boom Lite:

Warmup:
Three Steady Rounds
10 Burpees
10 Air Squats
10 PVC Pass throughs

A.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees

Happy Saturday everyone!

Warmup:
5:00 Double Under Practice

With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Wall Ball Shots (20/14 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run

Happy Friday everyone! Let’s have a great workout. It’s going to be hot so make sure you bring enough water and stay hydrated during the day.

Workout:

Warmup:
Jog 400m
Snatch Warmup Progression

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B.
For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters

Boom Lite:
Warmup:
Jog 200m
10 AirSquats
10 Overhead Squats with PVC Pipe
20 Walking Lunges

A.
Three sets of:
Overhead Squat x 4-6 reps @ 3211
Rest 60 seconds
Walking Lunges with Kettlebells x 20 steps
Rest 60 seconds
Dumbbell Renegade Rows x 6-10 reps
(push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds

B.
For time:
Row 500 Meters
30 Kettlebell Swings
20 Burpees
Row 500 Meters
20 Burpees
30 Kettlebell Swings
Row 500 Meters

Warmup:
Three Steady Rounds:
5 Inchworm Pushups (Focus on the hamstring stretch)
10 Ring Rows
10 Parallette pass throughs

A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

Boom Lite:
Warmup:
Three Steady Rounds:
10 Ring Rows
10 Medball Front Squats

A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Hollow Hold x 60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots

Happy Wednesday!

Warmup:
Three Steady Rounds:
Row 250m
10 PVC Good Mornings
10 Abmat Situps

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups

Boom Lite:

Warmup:
Three Steady Rounds:
Row 250m
10 PVC Good Mornings
10 Abmat Situps

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – 8-10 Barbell Good Mornings
Station 2 – 6-10 Strict Supinated-Grip Pull-Ups
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells
9 Toes to Bar (or 12 V-Ups)
6 Strict Handstand Push-Ups or L-Seated DB Presses

Warmup:
Three Steady Rounds:
5 Inchworm Pushups
10 Alternating Box Step-ups
200 Meter Run

Workout:

Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin.

Boom Lite:
Same as above, modify as needed

Hey everyone. For a variety of reasons we are moving the posting of the workouts back to the website.

Monday July 18th 2016:

Warmup:
Jog 400 Meters
10 Light Front Squats
10 Light Hang Cleans
10 Light Cleans from Mid Shin

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

B.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Boom Lite:

Warmup:
Jog 400 Meters
then three rounds:
5 Burpees
10 Air Squats

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-10 reps @ 21X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 2 minutes

B.
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups