Monday
Warm-Up.
Full Body CARs Routine
Followed by…
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)
Followed by…
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20
Then…
“Strict Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Saturday
Warm-Up.
Band Distracted Hamstring Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Then…
“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.
Boom Lite
Teams of two must complete 100 repetitions of the following complex:
3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)
The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.
Friday
A.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
For max calories:
3 minutes of Rowing
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.
Boom Lite
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Station 3 – Supine Medicine Ball Leg Curls x 8-10 reps @ 3011
Station 4 – Barbell Rollouts x 5-6 reps @ 4011
B.
For max calories:
3 minutes of Rowing
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.
Wednesday
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Burpee Pull-Ups x 30 seconds effort
Then…
A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Plank
Rest 4 minutes until the running clock reaches 15:00, and then…
B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60-70% of Reps Achieved in 60 seconds
Minute 2 – Push-Ups x 60-70% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 60-70% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60-70% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 60-70% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Plank
Tuesday
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Boom Lite
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell Push Presses
15 Kettlebell Swings
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Monday
Warm-up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Medicine Ball Activation x 60 seconds
Station 3 – Alternating Cossack Squats x 14-16 reps
Then…
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
B.
Complete as many rounds and reps as possible in 15 minutes of:
6 Strict Handstand Push-Ups
9 Pull-Ups
12 Alternating Pistols
Boom Lite
Warm-up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Medicine Ball Activation x 60 seconds
Station 3 – Alternating Cossack Squats x 14-16 reps
Then…
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
B.
Complete as many rounds and reps as possible in 15 minutes of:
6 Strict Handstand Push-Ups or L-Seated DB Press
6 Strict Pull-Ups
12 Alternating Cossack Squats
Tuesday
Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Banded Overhead Triceps Extensions x 30 reps @ 1010
Station 4 – Farmer’s Carry x 100 Feet (heavy!)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Weighted Pull-Ups (35/25 lb DB)
6 Push-Ups on Dumbbells
9 Dumbbell Squats
Monday
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 90%
Max reps sets terminate with any excessive pausing at the top of the
lift. The athlete should take no more than 2 seconds at the top of the
lift to breathe, brace and start their descent for the next rep.
B.
Complete as many rounds and reps as possible in 16 minutes:
60 Double-Unders
40 Air Squats
20 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.
B.
Complete as many rounds and reps as possible in 16 minutes:
200 Meter Row
20 Walking Lunges with DB/KB Farmer’s Carry
40 Air Squats
Saturday
Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps
Followed by…
Two Sets:
Rotate through the following movements at 70-85% effort:
200 Meter Run
10 Double Kettlebell Swings
10 Double Kettlebell Shoulder to Overhead
50-Foot Double Kettlebell Overhead Carry
Then…
Teams of two must complete the following for time:
50 Burpees
(this must be completed before anything else)
Followed by…
200 Kettlebell Swings
200 Box Jumps
2000 Meter Row
Followed by…
800 Meter Run (together)
Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time – with the exception of the run.
Teams may need to exercise some strategy to ensure they are not in need of an erg with nothing left to do if none are available. The first team to the erg takes priority (but no throwing elbows).
Friday
Warm-up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side
Then…
A.
Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 3 minutes of:
3 Strict Handstand Push-Ups or L-Seated DB Presses
6 Strict Pull-Ups
12 Air Squats
Rest 60 seconds, and repeat for a total of FOUR sets. Start each set where you left off the previous set, and note your score as total rounds and reps achieved.
Boom Lite
Same as above.