July 2016

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

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