Thursday
Every 10 minutes, for 30 minutes (3 sets), for times of:
Row 1000 Meters [Run 800 Meters – option]
20 Pull-Ups
20 Push Presses (135/95 lbs)
Boom Lite
Every 10 minutes, for 30 minutes (3 sets), for times of:
Row 800 Meters [Run 600 Meter – option]
12 Strict Pull-Ups
12 Dumbbell Push Presses (heavy)
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
FriYay!
A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)
Boom Lite
A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
15 Kettlebell Swings
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Box Step-Ups with Dumbbells
Thursday
A.
Take 20 minutes to build to today’s 1-RM Clean
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:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
Alternating Lateral Lunges x 20 reps @ 2111
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds
B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 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.
Wednesday
Four sets for max reps against a 4-minute running clock, complete:
Run 400m
Double-Unders x Max Reps
Rest 4 minutes between sets
Boom Lite:
Same as above – scale run as needed so it takes 2:30 max
Tuesday
A.
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Boom Lite:
Same as above – modify as needed
Monday!
A.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds
B.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
Boom Lite:
A.
Four sets of:
Single-Arm Dumbbell Press x 6-8 reps
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
Run 800m
Friday
A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Pushups x Max Reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
15 Russian Kettlebell Swings
20 V-Ups
Boom Lite:
Same as above – modify as needed
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