August 2018

Friday

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM

We last tested 1-RM Front Squat on July 10, 2018.

B.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)

Boom Lite

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Staiton 1 – Front Squat or Goblet Squat x 6 reps @ 32X1
Station 2 – Kettlebell Windmill (Left) x 6 reps @ 4111
Station 3 – Kettlebell Windmill (Right) x 6 reps @ 4111
Station 4 – Side Plank (Left) x 45 seconds
Station 5 – Side Plank (Right) x 45 seconds

B.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Air Squats

Thursday

A.
Every 3 minutes, for 18 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

B.
Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)

Boom Lite

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds

B.
Five rounds for time of:
12 Stationary Dips
12 Dumbbell Push Presses
12 Burpees