January 2018

Tuesday

A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…

B.
Every 3 minutes, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

C.
Three rounds for time of:
100 Double Unders
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

B.
Three rounds for time of:
100 Single Unders
30 Kettlebell Swings
20 Abmat Sit-Ups

Monday

A.
Take 20-25 minutes to establish today’s 1-RM Back Squat

B.
Two sets for max reps, each against a 5-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 5 minutes between sets

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Kettlebell Windmill x 8-10 reps each arm
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.
Two sets for max reps, each against a 5-minute running clock, of:
500 Meter Row
15 Dumbbell Thrusters
Max Reps of Burpees
Rest 5 minutes between sets

Friday

A.
Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Boom Lite

A.
Four sets of:
Double Kettlebell or Goblet Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time:
40 Wall Ball Shots
20 Kettlebell Swings
30 Wall Ball Shots
15 Kettlebell Swings
20 Wall Ball Shots
10 Kettlebell Swings
10 Wall Ball Shots
5 Kettlebell Swings

Wednesday

For time:
Row 500 M
100 Double Unders
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
100 Double Unders
10 Ground to Overhead
20 Push-Ups
100 Double Unders
5 Ground to Overhead
10 Push-Ups

Boom Lite

For time:
Row 500 M
50 Single Unders
30 Alternating Single-Arm Dumbbell Snatches
30 Push-Ups
50 Single Unders
20 Alternating Single-Arm Dumbbell Snatches
20 Push-Ups
50 Single Unders
10 Alternating Single-Arm Dumbbell Snatches
10 Push-Ups

Wednesday

A.
Take 20 minutes to work on Split Jerk technique.

B.
For Max Reps:
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)

Boom Lite

A.
Four sets of:
Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds

B.
For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Dumbbell Box Step-Overs
1 Minute of Rest
3 Minutes of Dumbbell Thrusters

Tuesday

A.
Take 12-15 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B.
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Sit-Ups
40 Double-Unders

Boom Lite

A.
Take 12-15 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B.
Five rounds for time of:
6 Pull-Ups
18 Kettlebell Swings
24 Anchored Sit-Ups