BAR: 2/25/21

PREP:

Snatch Warm up

STRENGTH:

16 Min E2MOM Squat snatch

Increase weight as you go

CONDITIONING:

“LANE”

5 ROUNDS max reps rest as needed

3/4 Body weight Power Snatch

HSPU

SCHEDULE:

https://BoomSched.as.me/Class

BAR: 2/22/21

PREP:

3x

1 Wall Walk

20 Rev Shrugs

Banded Leg WU

STRENGTH:

BS 5×5 @75%

SKILL:

HSPU

CONDITIONING

4 min AMRAP

10 HSPU

5 Squat Cleans 115/75

rest 2 min

4 min AMRAP

5 HSPU

2 Squat Cleans 135/95

SCHEDULE:

https://BoomSched.as.me/Class

BAR: 2/18/21

Prep

4x

10 Deficit Push-ups

10 Cal

Strength

4x

6 Barbell Step ups

10 Box jumps

then

4×5 Close Grip Bench (Get Heavy)

Conditioning

For Time

14,12,10,8 Thrusters

10 Strict Presses

Schedule:

https://BoomSched.as.me/Class

BAR: 2/17/21

Prep

2x

20 Front Banded Pull-aparts

20 Over Head Banded Pull-aparts

10 Scap Depresions

Strength

4x

Max Reps Strict Pull-ups

:60 Dead bugs

:30 Iso Hold Bulgarian Split Squat each side

Conditioning

12 Min EMOM

21 Cals

15 Hang DB Clean and press 50/35

9 T2B

Schedule:

https://BoomSched.as.me/Class

Snowday 2/16/21

Prep

2x

10 Deficit Push-ups

10 Incline Flys

10 Empty Bar Strict Press

Strength

5x

1 Push Press with what you got Bar/Bells/Spouse/Child

3 Depth Push-ups to Explosive rebound

30 Banded Tricep Extension

Conditioning

15 min AMRAP

100 Elevated Push-ups (table height)

25 Pull-ups or 100 DB Rows or 150 Bag rows (cans in a bag and go to town)

Schedule:

https://BoomSched.as.me/Class

SnowDay Monday Feb 11 2021

Tomorrow will be a half day 5pm class only

Prep

2x

10 strict pull-ups

60 sec dead bugs

10 strict press empty bar

20 banded GM

Strength

Back, front, goblet squat warm up

Pick up something heavy and do a 3 rm for the day (may need to get creative)

Then

6x

1 rep of above heavy weight

20 lateral skiers

Conditioning

4x

6 Sumo Dl Hp 95/65

10 Hang Cleans

14 Strict Presses (Do them strict!!)

KB/DBs can also be used here

No equipment Option

4x

6 burpees

20 Single leg toe touches (working hamstrings)

20 Push-ups

Schedule:

https://BoomSched.as.me/Class

AT HOME WORKOUT

NO IN BARN CLASS TODAY OR TOMORROW

Warm up

Tabata 20 on 10 off x8 each

Dead bugs

Jumping Jacks

Mnt Climbers

Pushups

Strength

10 min Death march As much DB weight as you have

EMOM 5 DB squats or air squats with no weight

Conditioning

Run as far as you can in 30 Sec

Let me know how far you got!!!

Schedule

https://BoomSched.as.me/Class

BAR: Wednesday 09 Feb

Warm up

3 min bike/row

Prep

3x

10 Lat Med ball throw

30 Lateral Skiers

then

Sprinters warm up

Sprints

4x

300 M run

Easy effort

Conditioning

Vest FRAN

21, 15, 9

Thrusters

Pull-ups

with vest

Schedule

https://BoomSched.as.me/Class