November 2016

Friday!

The Three Wise Men Tribute

Warmup:
2:00 Hip Mobility
2:00 Shoulder Mobility

Snatch / Power Clean Warmup

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

Thursday:
Warmup:
5:00 of
10 Band Pull-aparts
10 Inch Worm Pushups
15 Abmat Situps

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

Boom Lite:
Warmup:
Same as above

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

Warmup:
5:00 of:
Row 200m
10 Goblet Squats
10 Goblet Lateral Lunges

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

Boom Lite:

Same as above – modify as needed

Tuesday!
Warmup:
2:00 Banded Glute Activation
15 Medball Cleans

A.
Take 20 minutes to build to today’s 1-RM Power Clean

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups

Boom Lite:
Warmup:
2:00 Glute Activation
Row 500m

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings
Push-Ups

Monday!

Warmup:
5:00 of:
20 Double Unders
5 Light Thrusters
5 Light Push Press

A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Overhead Walking Lunge x 20 steps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
1st min – Row 200/150 Meters
2nd min – Wall Climb x 2-4 reps
3rd min – Run 100 Meters

Saturday!

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-
10 Box Jumps
5 Pull-Ups

Station 2-
10 Burpees
5 Dumbbell Ground to Overhead

Station 3-
300 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

Friday!
Warmup:
3:00 Hip Mobility / Shoulder Mobility
Snatch Progression

A.
Take 15-20 minutes to build to today’s 1-RM Snatch

B.
For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

Boom Lite:
Warmup:
5:00 of:
5 Inchworm Pushups
10 Walking Lunges
10 Situps

A.
Four sets of:
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings
10 Burpees
200 Meter Run

Thursday!
Warmup:
3:00 Double Under Practice
25 Wall Ball Shots

A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Mountain Climbers
10 Push-Ups

Wednesday:
Warmup:
15 Burpees
15 Band Pull-aparts

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Burpees
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Boom Lite:
Same as above

Tuesday!
2:00 Monster Walks
Snatch Warmup

A.
Six sets of:
3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 minutes

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar

Boom Lite:
Warmup:
2:00 Monster Walks
3:00 Toes to Bar Practice

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run