Thursday!
Warm Up
7 Min Dynamic Group Warm Up
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 6 reps @ 4011
Station 2 – Dumbbell Bench Press x 8 reps @ 21X1
Station 3 – Side Plank x 45 seconds each side
B.
In teams of three, perform three sets each for time of:
Row 500 Meters
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.
Boom Lite
Same as above.
Wednesday!
Warm Up
10 Min of Hang Squat Clean Technique
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell
Boom Lite
Warm Up
5 Min of
10 Banded Goodmornings
10 Ring Rows
10 Sit Ups
A.
Five Sets of
Back Squat x 6 reps
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X1
Rest 60 seconds
B.
Complete rounds of 21, 15 and 9 reps for time of:
Wall Ball Shots
Burpees
Tuesday!
Warm Up
5 Min of:
5 Burpees
5 Band Pull-aparts
30 Seconds Plank
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups/Ring Dips
Boom Lite
Same as above.
Monday!
Warm Up
5 Min of Clean Technique
2 Rounds of
5 PVC Power Cleans
5 PVC Push Presses
5 PVC FR Reverse Lunges
A.
Take 15 minutes to build to today’s 5-RM Single-Arm DB Press
Alternate arms as you’re building, always starting with your non-dominant arm.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
Boom Lite
Warm Up
Same as above.
A.
Same as above.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Overhead Presses with Kettlebells
12 Front-Racked Kettlebell Lunges
12 Push-Ups
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