Warmup:

Row 500m

20 Abmat Situps

10 Light Strict Press

10 Light Push Press

A.

Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

B.

Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)

Boom Lite:

Warmup:

Same as above

A.

Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 8-10 reps each leg @ 2011

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds

B.

Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps

(you pick the height – jump up and step down)

Warmup:

Three Steady Rounds:

10 Burpees

10 Walking Lunges

3 Light Turkish Getups each arm

A.

Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Prone Planks x 60-90 seconds

Rest 60-90 seconds

B.

Complete as many rounds and reps as possible in 5 minutes of:

Dumbbell Weighted Burpees x 3 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

]]>Steady 5:00 of:

10 Calorie Row

10 Tempo Pushups @ 1111

A.

Every 3 minutes, for 18 minutes (6 sets):

Strict Shoulder Press

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 1 rep @ 93-95%

*Set 5 – 1 rep @ 97-99%

*Set 6 – 1 rep @ 102% or more

B.

Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

This portion will take exactly 20 minutes.

Boom Lite:

Warmup:

Same as above

A.

Three sets of:

Shoulder Press x 8 reps @ 2011

Rest 60 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

B.

Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

This portion will take exactly 20 minutes.

]]>Warmup:

5:00 Double Under Practice

In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of:

5 Power Cleans (135/95 lbs)

10 Burpees Over the Barbell

15 Wall Ball Shots (20/14 lbs)

Warmup:

Row 500m

Snatch Warmup

10 Hang Snatches with Empty Bar

A.

Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

B.

Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs – hang power snatch is ok too)

14 Toes to Bar

Boom Lite:

Warmup:

5:00AMRAP

Row 10 Calories

10 Situps

10 PVC Good Mornings

A.

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Overhead Squat x 5-6 reps @ 3111

Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111

Minute 3 – Prone Plank from Elbows x 45 seconds

Minute 4 – Prone Leg Lift x 45 seconds

B.

Complete as many rounds and reps as possible in 7 minutes of:

14 Alternating Single-Arm Dumbbell Snatches

14 Toes to Bar

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

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

]]>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

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.

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.

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