Tuesday
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters (4:30 cap)
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
Boom Lite
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters (4:30 cap)
6 Strict Toes to Bar
9 Strict Pull-Ups
12 L-Seated DB Presses
Monday
A.
Four sets of:
Back Squat x 4 reps
Rest 3 minutes
B.
For time:
Row 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
100 Double Unders
Boom Lite
A.
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 45 seconds
Straight Body Ceiling Reaching Crunches x 20-30 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps @ 3131
Rest 45 seconds
B.
Same as above. Modify as needed.
Saturday
In teams of two, complete 10 rounds as a team for time of:
Row 400 Meters
10 Deadlifts (225/155 lbs)
15 Pull-Ups
Partners alternate movements.
Friday
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
10 Toes to Bar
10 Burpees
Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)
Boom Lite
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
10 Dumbbell Thrusters
20 Sit-Ups
5 Burpees
Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)
Thursday
A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + 2 Overhead Squats
Build over the course of the 10 sets to today’s heavy.
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)
Boom Lite
A.
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
4 Lengths of Gym-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 2 gym lengths)
Rest 60 seconds
B.
For max reps/calories:
2 Minutes of Burpees
2 Minutes of Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Rowing
Wednesday
A.
Three sets of:
Back Squat x 4 reps
Rest 3 minutes
Increase the weight you used on February 9, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.
B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders
Boom Lite
A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 Seconds
Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
B.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
Tuesday
A.
Every three minutes, for 12 minutes (4 sets) of:
Strict Shoulder Press x 3 reps @ 88-92% of 1-RM
Immediately followed by…
Every two minutes, for 6 minutes (3 sets) of:
Push Press x Max Reps @ same weight as today’s Shoulder Presses
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Boom Lite
A.
Five sets of:
Strict Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds
B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 L-Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 Sit-Ups
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Monday
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)
Two sets for times of:
Row 500 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
Boom Lite
Same as above. Modify as needed.
Saturday
In teams of three, complete five sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Box Jump-Overs
60 seconds of Burpees
Rest 60 seconds
Teams get one Wall Ball and one Box. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.
Friday
A.
Four sets of:
Back Squat x 6 reps
Rest 3 minutes
Choose the same weights you used on January 23. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set difficult.
B.
For time:
30/20 Calories of Rowing
30 Front Squats (155/105 lbs)
30 Alternating Front-Racked Reverse Lunges (155/105 lbs)
Boom Lite
A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
B.
For time:
30/20 Calories of Row
30 Goblet Squats
30 Alternating Reverse Lunges with KB/DB Farmer’s Carry
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