In teams of two, alternating each movement, complete ten rounds for time of:
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump or Step-Overs (24″/20″)
400 Meter Run
(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)
Friday!
Warm Up
Clean Technique
A.
Take 15-20 minutes to build to a heavy Clean & Jerk
B.
Complete as many sets of the following interval until you complete 30 reps:
60 seconds of 135/95 lbs Ground to Overhead
Rest 60 seconds
Boom Lite
Warm Up
Dynamic Group Warm Up
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Overhead Press x 8-10 reps each arm
Rest 45 seconds
V-Ups x 20 reps
Rest 45 seconds
B.
Five sets for max reps:
60 seconds of Man-Makers
Rest 60 seconds
Man-Maker = push-up, row left, row right, power clean, push press
Thursday!
Warm Up
5 Min of
5 Push Ups
10 Air Squats
15 Abmat Sit-Ups
Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds
Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.
Boom Lite
Same as above.
Wednesday
Warm Up
2 Min Monster Walks
5 Min of
10 Air Squats
5 Inchworm Push-Ups
30s of Double Under Practice
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders
Boom Lite
Warm Up
Same as above.
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
B.
Same as above. Modify as needed.
Tuesday!
Warm Up
Dynamic Group Warm Up
A.
Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets
B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
400 Meter Run/Row
Boom Lite
A.
Four sets of:
Strict Press x 8-10 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Burpee Box Jump or Step-Overs
400 Meter Run/Row
Monday!
Warm Up
Clean Technique
A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
Boom Lite
Warm Up
Dynamic Group Warm Up
A.
Four sets of:
Romanian Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B.
Same as above.
In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
45 Synchronized Burpees
followed by as many rounds as possible of:
Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups
Partner 2: Prone Plank Hold
Partner 3: Rest
Continue to rotate through the stations until time is called.
Friday!
Warmup:
3 Rounds
10 Air Squats
10 Banded Goodmornings
10 Abmat Situps
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets
Boom Lite:
A.
Five sets of:
Front Squat x 6 reps @ 2011
Rest 60 seconds
Double-Kettlebell Overhead Carry x 4 Lengths of Gym
Rest 45 seconds
B.
Two sets for times of:
Row 500 Meters
30 Push-Ups
20 Abmat Situps
Rest 4-5 minutes between sets.
Thursday!
Warmup:
5:00 of:
Row 150m
10 Band Pull-aparts
10 Light Push Press
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters (4:30 time-cap)
9 Burpees
12 Chest-to-Bar Pull-Ups
15 Shoulder to Overhead (155/105#)
Boom Lite: Same – modify as needed
Wednesday!
Warmup:
2:00 Monster Walk
then:
Two Steady Rounds:
1:00 Jump Rope Practice
10 Inchworm Pushups
A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8-10 reps
Rest 60 seconds
B.
Four rounds for time of:
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders
Boom Lite: Same as above – modify with your coach
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