Tuesday:
A.
Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds
B.
Three rounds for time of:
100 Double Unders / 2:00 Practice
30 Kettlebell Swings
20 Dips
Boom Lite:
Same as above
Monday:
A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs)
30 Pull-Ups
Boom Lite:
A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Dumbbell Reverse Lunge x 10 reps each leg @ 10X0
Rest 45 seconds
B.
For time:
Row 1000 Meters
20 Burpees
40 Thrusters
Thursday
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds
B.
Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest
Boom Lite
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds
B.
Four sets for max reps of:
45 seconds of Burpees
15 seconds of Rest
45 seconds of Sit-Ups
15 seconds of Rest
Wednesday
Four sets for max reps of:
2 Minutes of Rowing (for calories)
Rest 60 seconds
1 Minute of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 60 seconds
2 Minutes of Double Unders
Rest 3 minutes
Boom Lite
Same as above. Modify as needed.
Tuesday
A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes
B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Boom Lite
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Burpees
6 Air Squats
9 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Monday
A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds
B.
In teams of two with one partner working at a time, perform three rounds each for time of:
500 Meter Row
20 Shoulder to Overhead (115/75 lbs)
Boom Lite
A.
Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds
B.
In teams of two with one partner working at a time, perform three rounds each for time of:
400/300 Meter Row
15 Dumbbell Push Presses
Saturday
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Goblet Squats
Rest exactly five minutes, and then . . .
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
6 Burpee Box Jump Overs (24″/20″)
Friday!
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 2 minutes
Strict Supinated Grip Pull-Ups x 4-6 reps
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees
Boom Lite
Same as above. Modify as needed.
Wednesday
For time:
50 Thrusters (20/15 kg barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (55/35 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
Boom Lite
For time:
5 Strict Pull-Ups
10 Burpees
20 Kettlebell Swings (heavy)
30 Sit-Ups
40 Dumbbell Thrusters
30 Sit-Ups
20 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups
Tuesday
A.
Five sets of:
Strict Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.
Against a 3-minute running clock, perform the following:
Row/Run 400 Meters
Burpees for Max reps
Rest 3 minutes between sets, and complete a total of 3 sets.
Boom Lite
A.
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
Against a 3-minute running clock, perform the following:
Row/Run 400 Meters
Burpees for Max reps
Rest 3 minutes between sets, and complete a total of 3 sets.
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