Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups / 15 L-Seated Presses
Boom Lite:
Same as above – modify with your coach so you finish a round in 5-6 minutes.
Thursday
A.
Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes
B.
Four sets for times of:
20 Wall Ball Shots (20/14 lbs to 10′)
10 Toes to Bar
5 Power Cleans (155/105 lbs)
Rest 2 minutes
Boom Lite
A.
Three Sets:
Goblet Squat x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Bilateral Hip Bridge x 10-12 reps @ 2011
Rest 45 seconds
B.
Four sets for times of:
20 Wall Ball Shots
20 Kettlebell Swings
Rest 2 minutes
Wednesday
A.
Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep
B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Double Unders x Max reps in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
Boom Lite
A.
Four sets of:
Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
Side Plank 45 seconds per side
Rest 45 seconds
B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Single Unders x Max reps in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
Tuesday
A.
Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 minutes
B.
Two rounds for time:
Run 800M
Rest 1:1
Monday!
A.
Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)
Boom Lite:
A.
Four sets of:
Front Squat (Barbell or Dumbell) x 8-10 reps @ 3011
Rest 45 seconds
Strict Pull-Ups x 8-10 reps (partner or band assisted) @ 2110
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Dumbbell Thrusters
6 Box Step-Ups with Dumbbells in Farmer’s Carry
Friday
A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds
B.
For time:
400 Meter Run
50 Wall Ball Shots
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
400 Meter Run
Thursday
A.
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Five rounds for time of:
30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Push-Ups
Boom Lite
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
Five rounds for time of:
5 Calories of Row
10 Push-Ups
20 Kettlebell Swings (24/16 kg)
Wednesday
A.
Take 15-20 minutes to build to today’s 1-RM Split Jerk
B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups
Boom Lite
A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 30 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 30 seconds
B.
Three rounds for time of:
300 Meter Run
10 Dumbbell Ground to Overhead
15 Pull-Ups
Tuesday
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing (15/10 Calories of Assault Bike)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing (10/7 Calories of Assault Bike)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 15 Lateral Box Step-Overs
Minute 4 – 30-Second Front Leaning Rest on Rings
Monday
A.
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes
B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
Rest 4 minutes
Boom Lite
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds
B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds and reps as possible in 10 minutes of:
10 Goblet Squats
5 Burpees
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