October 2016

Tuesday!
Warmup: Row 750m

Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (115/75 lbs)
12 Wall Ball Shots (20/14 lbs)

Rest 4 minutes, and when the running clock hits 10:00…

Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (75/55 lbs)
12 Box Jump-Overs (24″/20″)

Rest 4 minutes, and when the running clock hits 20:00…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps

Boom Lite:
Warmup: Same as above

Complete as many rounds and reps as possible in 6 minutes of:
12 Kettlebell Swings
12 Wall Ball Shots

Rest 4 minutes, and when the running clock hits 10:00…

Complete as many rounds and reps as possible in 6 minutes of:
12 Box Step-Overs
12 DB Push Presses

Rest 4 minutes, and when the running clock hits 20:00…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps

Monday!
Warmup: 6:00 of:
Jog 100m
10 Slow Walking Lunges
10 Band Pull-aparts

A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…

Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1

B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Heavy Goblet Squats x 10-12 reps @ 21X1
(use a DB or KB, load so that it’s a challenge to make all of the reps)
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 60 seconds
Stationary or Ring Dips x 12-15 reps @ 2011
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 45 seconds of Alternating Reverse Lunges with DBs
Minute 2 – 45 seconds of Side Plank (Left)
Minute 3 – 45 seconds of L-Seated DB Press (light enough to achieve 8+ reps each set)
Minute 4 – 45 seconds of Side Plank (Right)
Minute 5 – 45 seconds of Hollow Rocks or Hold

Olympic Lifting at 9:30AM – come work on your split jerk!

10:30AM Group Workout:

“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Friday!
Warmup:
Three Steady Rounds:
Row 200m
10 PVC Passthroughs
5 Burpees

A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

B.
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

Boom Lite:

Same as above – modify as needed 🙂

Thursday!
Warmup:
2 Steady Rounds:
Row 250m
10 Inchworms to Push Ups
30 Double Unders

A.
Take 15 minutes to build to today’s heavy Jerk

B.
Against a 2-minute running clock, complete:
25/15 Calories of Rowing
115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.

Boom Lite:
Warmup:
2 Steady Rounds:
Row 250m
10 Inchworms to Push Ups

A.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm
Rest 45 seconds
Mountain Climbers x 30 reps
Rest 45 seconds

B.
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)

Rest 2 minutes between sets, and complete a total of four sets

Wednesday!
Warmup:
Steady 6 Minute AMRAP:
Run (not sprint) 100m
10 Banded Good Mornings
10 Air Squats

A.
Take 15 minutes to build to today’s “heavy-ish” Power Clean

and then…

B.
Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200 Meters

Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Bulgarian Goat Bag Swings x 10-12 reps @ 30X1
Rest 60 seconds
Side Plank Left x 45-60 seconds
Rest 30 seconds
Side Plank Right x 45-60 seconds
Rest 30 seconds

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 12 Walking Lunges with Heavy Kettlebells
Minute 2 – Run 200 Meters
Minute 3 – 20 V-Ups
Minute 4 – Run 200 Meters

Tuesday!
Warmup: 25 Steady Burpees for time

Against a 4-minute running clock, perform the following for max reps:
Row 750 Meters / Run 600m
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)

Boom Lite:
Same as above, modify as needed.

Monday!
Warmup:
Three Steady Rounds:
Row 200m
10 Goblet Squats
10 Abmat Situps

A.
Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/14 lbs)

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings

Friyay!

Warmup:
Three Steady Rounds:
10 PVC Passthroughs
10 Wallball Shots

A.
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2- 3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps @ 3111
Rest 45 seconds

B.
In teams of two, with only one partner working at a time, complete four sets each for time of:
Row 500 Meters
20 Wall Ball Shots

Warmup:
Row 1000m
3:00 Hip Mobility

A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

B.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

Boom Lite:
Same as above, modify as needed