BAR: Friday 15 Jan

WU

3x

10x Rev shrugs

10x Deficit Push-ups

10x DB Pull-over

Strength

5x

1 close grip bench press

5 med ball chest pass

20 DB Hang Cleans

Conditioning

20 Cal Bike

15 DB Bench Press 75/50

20 Cal Bike

30 DB Bench Press 50/35

20 Cal Bike

60 DB Bench Press 35/20

Schedule:

https://BoomSched.as.me/Class

BAR: Thursday 14 Jan

WU

3x

10 Pillar to plank

10 Step ups

10 DB RDL

1 min bike

Strength

5x

1 Back Squat

3 PVC Jump overs

10 Lat Med Ball Throw

Conditioning

5rds

2:30 Min rds

1 Step up Pos iso hold 15 sec per side

10 Jumping Air Squats

Max reps Banded Ham Curls with time left

30 sec rest

Schedule:

https://BoomSched.as.me/Class

BAR: Tuesday 12 Jan

WU

2x

10 Rev Shrugs on Dip bar

10 Strict Press

10 Hang Cleans

Strength

5x

2 Strict Press

8 L Sit DB Press

10 One Arm Banded Front Raise

Conditioning

5rds

2:30 min rds

1 Strict Press and ISO hold for 15 sec

10 Bar Dips

max reps Banded Hammer Curls with time left

Rest 30 sec

Schedule:

https://BoomSched.as.me/Class

BAR: Monday 11 Jan

WU

2x

10 Kneeling Clapping Push-ups

10 Strict Press

10 Strict Pull-ups

10 Bulgarian SS

 

Strength

Back Squat

5@65%, 3@75, 1@80

Then

5 sets

2 Back Squats

6 Box Jumps

4 Partner Ham curls

Conditioning

4rds

12 DB Bulgarian SS 50/35 (each Leg)

36 DU

12 DB Hang Squat Cleans 50/35

Rest 1 min between rounds

Schedule:

https://BoomSched.as.me/Class

BAR: Friday 8 Jan

WU

3rds

:60 4 Way Dead Bugs

:60 DB Lat Raises

:60 Hammer Curls

Strength

4×10 Front Carry Texas Slit Squat

then

4×20 DB Walking Lunge

Conditioning

Fight Gone Bad Style

1 min Each Station x 3

Wall Ball 20/14

Russian Twists 20/14

BB Strict Press 75/55

Sumo DL High pull 75/55

Rest

Schedule: 

https://BoomSched.as.me/Class

BAR: Thursday 7 Jan

WU

3x

20 Rear Delt Fly

20 Rev Shrugs on Dip bar

Strength

Chin -ups

3×8 Max reps each set

Then

Deadlift

8,5,3,5 rep max

Conditioning

30 CALS

6 Devil Press

25 CALS

6 Devil Press

20 CALS

6 Devil Press

15 CALS

6 Devil Press

10 CALS

50/35

Finisher

3x

15 Meadows rows

10 Landmine Curls

Schedule:

https://BoomSched.as.me/Class

BAR: Tuesday 5 Jan

WU

4x

:30 each

One Arm Banded Lat Raise

One Arm Banded Front Raise

10 Plate Front Raise

Strength

Bench Press

5×8

Conditioning

6 min to complete

50 Push-ups

50 Hang Power Cleans 95/65

Then

AMRAP 6 minutes

5 Dips

5 BB Row 135/95

Finisher

3x

15 Rolling tri ext

15 DB Upright rows

Schedule:

https://BoomSched.as.me/Class

BAR: Monday 4 Jan

WU

3x

4 Way Dead Bugs :30

15 Banded Good Mornings

Strength

Back Squat

7,7,7,7,5,5,5

Start at 50% and work up each set

Conditioning

5rds

30 Seconds per move and rest

Back Squats

rest

DB Push Press

rest

Bulgarian Split Squats

rest

Standing Tea pots

rest

Pull-up

rest Seated Calf Raises

Schedule:

https://BoomSched.as.me/Class