Wednesday!
A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps
B.
10:00 AMRAP:
50 Double Unders
10 Push Press (135/95#)
15 Deadlifts (135/95)
C. Tabata Hollow Hold
Boom Lite: Same as above – modify as needed
Tuesday!
In teams of three, alternate rounds to complete 10 rounds each for time of:
6 Burpees
9 Goblet Squats (heavy)
12 Kettlebell Swings (heavy)
Boom Lite:
Same as above
Monday!
A.
Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds
B.
3 Sets for Max Reps:
Against a 3-minute running clock…
Run 400m
135/95 lbs Front Squat x Max Reps
Rest 3 minutes
Boom Lite:
A.
Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds
B.
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 18 minutes of:
Run 200m
25 Kettlebell Swings
Saturday!
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs) OR 6 DB Snatches
6 Burpee Box Jump-Overs (24″/20″) OR 6 Burpees
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Pull-Ups OR 5 Pull-ups
20 Kettlebell Swings (24/16 kg) OR 15 Kettlebell Swings
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Friday!
“Nancy”
Five rounds for time of:
400 meter run
15 Overhead squats (95/65lbs)
Boom Lite
Nice “Nancy”
Five rounds for time of:
400 meter run
15 Goblet Squats
Thursday
A.
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes
Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes
Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Post loads used and reps achieved.
B.
Three rounds for time of:
400 Meter Run
15 Pull-Ups
20 Walking Lunges with 32/24 kg Kettlebells or Dumbbells
Boom Lite
A.
Three or Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Side Plank (Left) x 30-45 seconds
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 45 seconds
Side Plank (Right) x 30-45 seconds
Rest 45 seconds
B.
Three rounds for time of:
400 Meter Run
20 Kettlebell Swings
20 Walking Lunges with Kettlebells or Dumbbells
Wednesday!
A.
Take 15-20 minutes to find today’s 1-RM Push Press
B.
For time:
Row 1000 Meters
immediately followed by…
Three sets of:
10 Push Presses (95/65 lbs)
15 Box Jumps (24″/20″)
immediately followed by…
40 Toes to Bar
Boom Lite:
A.
Three sets of:
Barbell Push Press x 8-10 reps
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Elbows to Planks x 10 reps
Rest 45 seconds
B.
In teams of two, partners alternate rounds to complete five rounds each of:
10 Burpees
20 Dumbbell Push Press
30 Mountain Climbers (each step counts as one rep)
Tuesday!
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters
Boom Lite:
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters (4:30 max)
15 Burpees
20 Walking Lunges with Farmer’s Carry
Run 400 Meters
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.
Boom Lite:
Against a three-minute running clock, complete as many rounds and reps as possible of:
10 Strict Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats
At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 40th squat.
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds
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