Saturday
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
Monday
A.
Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.
Exercise 2
Beginner HEADstand weight transfer drill
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down; should be able to stop half way down or up and hold in transition.
Exercise 3
Candlestick roll-up
Progression: (1) 4×5 with knees/feet together and no hands to get up (2) 4×10 with knees/feet together and no hands to get up (3) 4×10 with 20/14# med ball
Mastery: Performance of (3) with correct form.
Workout
Time requirement: 15 minutes
EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute
B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Walking Lunges with Kettlebells
400 Meter Run
Boom Lite
A.
EMOM for 15 minutes perform:
4 rounds:
Exercise 1 Arch Hollow on Bar x 5 Reps
Exercise 2 L-Sit 30 seconds
Exercise 3 Roll to Candlestick x 3 Reps/Hollow Hold 30 seconds
Rest 1 minute
B.
Every 8 minutes, for 24 minutes (3 sets) for times:
20/15 Calories of Rowing
20 Walking Lunges with Kettlebells (32/24 kg)
300 Meter Run
Monday
A.
Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.
Exercise 2
Beginner HEADstand weight transfer drill
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down; should be able to stop half way down or up and hold in transition.
Exercise 3
Candlestick roll-up
Progression: (1) 4×5 with knees/feet together and no hands to get up (2) 4×10 with knees/feet together and no hands to get up (3) 4×10 with 20/14# med ball
Mastery: Performance of (3) with correct form.
Workout
Time requirement: 15 minutes
EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Push-Ups
Boom Lite
A.
Every two minutes, for 24 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Push-Ups
Thursday
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
Boom Lite
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
Tuesday
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
Build over the course of the 8 sets to today’s heavy.
B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)
Boom Lite
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
B.
For time:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Tuesday
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)
Minute 4 – 12 Ring Dips
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 6-8 Rolls to Candlestick
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Dumbbell Thrusters
Minute 4 – 8-12 Stationary Dips
(add weight if these are easy)
Friday
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
10 Toes to Bar
10 Burpees
Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)
Boom Lite
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
10 Dumbbell Thrusters
20 Sit-Ups
5 Burpees
Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)
Saturday
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump-Overs (24″/20″)
15 Thrusters (95/65 lbs)
20 Toes to Bar
While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.
Wednesday
A.
Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)
B.
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 6-8 reps @ 20X1
Station 2 – Dumbbell Bench Press x 6-8 reps @ 20X1
Station 3 – Jump Rope Technique x 60 seconds
B.
For time:
1000 Meter Row
50 Kettlebell Swings
Saturday 🙂
40 Burpees
immediately followed by…
Five rounds of:
9 Front Squats (155/105 lbs) / Goblet Squats
12 Chest to Bar Pull-Ups / Ring Rows
immediately followed by…
40 Burpees
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