October 2017

Wednesday!

A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 4-6 reps @ 21X1
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

B.
Three rounds for time of:
10 Power Cleans (135/95 lbs)
20 Burpees

Boom Lite:

A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps @ 21X1
Rest 60 seconds
Sumo Deadlift High Pulls x 20 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Burpees
10 Single-Arm Dumbbell Snatches
15 V-Ups / Situps

Tuesday!

A.
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips x Max Reps @ 1111
Rest 90 seconds

B.
Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
50 Double-Unders

Boom Lite

A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X1
Rest 45 seconds
Close-Grip Push-Ups x 8-10 reps @ 2011
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Four rounds for time of:
5 Strict Pull-Ups
10 Dumbbell Thrusters
50 Single-Unders

Monday

A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B.
Five sets for max reps of:
30 seconds of Kettlebell Sumo Deadlift High-Pulls
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

Boom Lite

A.
Four sets of:
Dumbbell or Barbell Push Press x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds

B.
Five sets for max reps of:
30 seconds of Kettlebell Sumo Deadlift High-Pulls
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes