December 2016

Tuesday!
Warmup:
5:00 of:
Row 250m
10 Pushups
10 Abmat Situps

A.
Five sets of:
Bulgarian Split Squat x 6-8 reps
Rest 45 seconds
Ring Push-Ups x Max Unbroken Reps
Rest 45 seconds

B.
Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of V-Ups or Hollow Rocks
45 seconds of Rest

Boom Lite: Same as above – modify as needed

Warmup:
5:00 of:
10 Band Pull-aparts
10 Ring Rows
10 Light Overhead Squats

A.
Take 12-15 minutes to work on…
Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique

B.
Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups

Note time and weight used.

Boom Lite:
Warmup: Same

A.
Three sets of:
Romanian Deadlift x 8 reps @ 4111
Rest 45 seconds
Dumbbell Shoulder Press x 12 reps @ 2011
Rest 45 seconds
Banded Face Pulls x 12 reps @ 2111
Rest 45 seconds

B.
Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
(alternate between supinated and pronated grips each set)
Rest 60 seconds

Saturday! Join us tonight at CiderWorks from 5 until 7 to celebrate Boom’s 5th anniversary!

“Reps for Rescue”
In teams of two, compete “Reps for Rescue”:

100 Wall Balls
100 Pull-Ups
100 Hang Power Cleans (95/65)
100 Burpee Box Jumps (24/20)
1000 Meter Row

Teammates partition reps as needed

Friday! Don’t miss our 5 Year Anniversary Party @ Ciderworks on Saturday from 5-7pm!
Warmup:
5:00 of:
10 Slow Walking Lunges
10 Medball Thrusters
10 Calories Row

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B.
Every 3 minutes, for 9 minutes (3 sets):
Dumbbell Floor Press x 6-8 reps

C.
For time:
40/30 Calories of Rowing
30 Thrusters (115/75 lbs)

Boom Lite:

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Floor Press x 6-8 reps
Minute 2 – Prone Plank x 30-45 seconds
Minute 3 – Band Pull-Aparts x 20 reps

C.
For time:
40/30 Calories of Rowing
30 Dumbbell Thrusters

Thursday:
Warmup:
2:00 Shoulder Mobility
3:00 of:
10 Light Push Press
2 Length of Gym High Knees
2 Length of Gym Buttkicks

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.

B.
For max reps/calories:
90 seconds of Rowing
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing

Boom Lite:

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 2111
Station 2 – Hollow Hold x 60-90 seconds

B.
For max reps/calories:
90 seconds of Rowing
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing

Wednesday!
Warmup:
5:00 of:
10 Banded Good Mornings
10 Jumping Squats
10 Abmat Situps

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Build to today’s heavy-ish double.

B.
For time:
20 Burpees
15 Power Cleans (155/105 lbs)
20 Burpees
10 Power Cleans
20 Burpees
5 Power Cleans

Boom Lite:

A.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Supine Med Ball Leg Curls x 10-12 reps @ 2110
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

B.
For time:
15 Burpees
30 Russian Kettlebell Swings
15 Burpees
20 Russian Kettlebell Swings
15 Burpees
10 Russian Kettlebell Swings

Tuesday!

A.
Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….

B.
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Boom Lite:

Same as above

Monday!
Warmup:
2:00 Hip / Hamstring Mobility
3:00 of:
10 Kb Deadlifts
10 Jumping Lunges
5 Inchworm Pushups

A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Dumbbell Shoulder Press x 4-6 reps
(establish today’s 5-RM)
Rest 2 minutes

B.
For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups

Boom Lite:
Warmup: Same

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 4111
Rest 90 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 90 seconds

B.
For time:
Row 1000 Meters
60 Jumping Lunges or Alternating Reverse Lunges
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Saturday!

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

Friday!
Warmup:
2:00 of Double Under Practice
2:00 of:
10 Light Overhead Squats
10 Light Presses
5 Burpees

A.
For time:
30 Overhead Squats (135/95 lbs)
100 Double Unders
30 Burpees Over the Barbell
500m Row
30 Shoulder to Overhead (135/95 lbs)
100 Double Unders

Boom Lite:
Warmup: Same

A.
Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 2 Lengths of Gym (There and back)
Goblet Squat x 3-5 reps @ 3311

B.
In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 4 Lengths of Gym (Go heavy!)