BAR: Thursday 31 Dec

WU

2x

10 Rev Shrugs

10 Push-ups

3 Hip Drop Star fish

2 seesaw Walk to vert jump

Strength

5x

1 Back Squat

10 MedBall chest pass

12 Chin ups

Conditioning

5rds

20 Deadlift 135/95

20 KB Swings 70/53

Finisher

3x

:30

Active foot iso hold

20 Standing Calf Raises w/ DBS

Schedule:

https://BoomSched.as.me/Class

BAR: Monday 28 Dec

WU

2x

10 Front Squats

10 Strict Press

10 Bar Dips

20 cal bike

Strength

Back Squat

5@50%

3@65%

1@75%

Then

5X

3 Back Squats @80%

5 Box Jumps

5 Ball Slams

Conditioning

4rds

6 DB rev lunges

6 Devil Press

50/35

Finisher

3x

20 Banded Hammer Curls

10 Hammer Curls

Schedule:

https://BoomSched.as.me/Class

BAR: Saturday 26 Dec

WU

2x

10 Banded Walks

10 Banded Rev

20 Charleston

20 cals on Bike no arms

Strength

Muscle Snatch

3,3,2,2,1

5 BW Bulgarian Split Squat

8 High Jumping Lunges

Conditioning

10 rds

Hold 350 Watts for 30 seconds

rest 30 sec

Then 10 Min AMRAP

20 Russian KB Swings 72/53

8 KBSDLHP 72/53

Schedule:

https://BoomSched.as.me/Class

 

BAR: Thursday 24 Dec

12 Days of Christmas

1 MU
2 HSPU
3 Pull-ups
4 Thrusters 95/65
5 Burpees
6 Front Squats 95/65
7 Sit-ups
8 Power Cleans 95/65
9 Wall-balls
10 Push-press 95/65
11 Push-ups
12 Box Jumps

BAR: Tuesday 22 Dec

WU

2x

10 Scap Dep

10 Strict Pull-ups

10 Supine Scap retractions

10 Pillar to Plank Press up

Strength

4x

4 Strict press

3 Depth Push-ups

20 Tri Band Ext

Conditioning

4rds

3 Turkish Get-ups

15 Dips

20 Ring Rows

Finisher

3x

20 Banded Hammer Curls

10 Hammer Curls

Schedule:

https://BoomSched.as.me/Class

BAR: Monday 21 Dec

WU

2x

10 Empty bar FS

10 Empty bar SP

10 Rev shrugs on dip bar

30 cals on Bike

Strength

Back Squats

5@50%, 3@65%, 1@75%

Then

4x

3 Back Squats @ 80%

3 Box jumps

Conditioning

3x

24 Jumping Lunges

12 Squat Cleans 155/105

Schedule:

https://BoomSched.as.me/Class

 

BAR: Friday 11 Dec

Warm up

3x

Walking knee hug lunge twist

5 Explosive to rebound Push-ups

30 Band Pull-aparts

Strength

3×7

Strict Press

then

3x max reps

Bench Press

(hit max between 10-15, rest only 20 sec)

Conditioning

Until you’re done with dips

3 HSPU

10 DB Lat raises 20/10

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Dips

12 min cap

Schedule

https://BoomSched.as.me/Class

BAR: Thursday 10 Dec

Warm up

Clean Warm up

Strength

4x

5 Partner Hamsting curls

10 Lat Skiers

then

1×20 Deficit DL

Conditioning

10 Rds

5 Strict Pull-ups

10 Weighted Sit-ups 20/10

Finisher

100 Russian Twists 53/35

Schedule

https://BoomSched.as.me/Classd

BAR: Weight Vest Wednesday 09 Dec

Warm up

3x

30 Pillar to press up

5 Star plank left

5 Star plank right

Strength

Back Squat 3×10

(Increase weight from conditioning last week)

Conditioning

FT

400 M Sprint

30 Air-squats

400 M Sprint

30 KB swings

400 M Sprint

30 Push-ups

400 M Sprint

30 Yard sled push

W/vest

Schedule

https://BoomSched.as.me/Class