BAR: 3/15/21

PREP:

3x

Banded Leg WU

PVC Over head warmup

STRENGTH:

BS 5×5 @80%  

CONDITIONING:

5rds            

30 CAL                   

10 OHS 95/65

SCHEDULE:

https://BoomSched.as.me/Class

BAR: 3/11/21

PREP:

3x

20 Death march

20 Glute Bridges

20 V-ups

STRENGTH:

Deadlifts

CONDITIONING:

12 minute ladder          

2/2, 4/4, 6/6, 8/8….                     

DB split snatches 50/35                              

T2B                             

SCHEDULE:

https://BoomSched.as.me/Class

BAR: 3/8/21

PREP:

3x

Banded Leg WU

Partner Hammy Stretch

STRENGTH:

BS 3×10 @70%  

CONDITIONING:

7 min AMRAP            

3 DL 275                      

6 Burpees

SCHEDULE:

https://BoomSched.as.me/Class

BAR: 3/9/21

PREP:

3x

15 Banded GM

15 Banded Lat push downs

15 Hollow Rocks

SKILL:

Pull-ups

CONDITIONING:

3 rds with partner

33 Push-ups

33 Step-ups

33 Cals

33 BB Snatches

33 BB Lunges in place

33 Pull-ups

33 BB Thrusters

33 BB Curls

33 Sit-ups

33 Min Cap

SCHEDULE:

https://BoomSched.as.me/Class

BAR: 3/10/21

PREP:

3x

20 Banded HamString curls each side

20 Double Calf Raises

10 Pillar to Press up

SKILL:

Strict HSPU

10 min EMOM 3-6

CONDITIONING:

Metcon                          

13 min                             

1 Mile run                   

6 min  

800 M run

2 min                  

300 M run

with weight vest

SCHEDULE:

https://BoomSched.as.me/Class

BAR: 3/5/21

PREP:

3x

:60 Bird Dogs

:60 Side Pillar

STRENGTH:

Push-Press 5RM

CONDITIONING:

5 min AMRAP            

1 squat clean 165/100                   

1 jerk

NO FUNCTIONAL FRIDAY:

100 EACH

Cross Body Hammer curls

Rolling Tricep Ext

Standing Tea Pots

SCHEDULE:

https://BoomSched.as.me/Class

BAR: 3/4/21

PREP:

3x

5 Partner Hansting Curls

100 Singles

SPRINTS:

3x

20 Death March Steps

100 Yard Sled Push

CONDITIONING:

For Time:

10 rounds                       

15 wall-balls                  

9 Burpees                            

3 Bar MU                         

20 min CAP

SCHEDULE:

https://BoomSched.as.me/Class

BAR: 3/3/21

PREP:

3x

Clean WU

5 Strict Pull-ups

STRENGTH:

2 Power Clean EMOM

Add weight every minute for 10 minutes

CONDITIONING:

EMOM go as long as possible                                       

1 Single arm DB Power Cleans 75/50         

2 C2B                

4 Knees to elbows

SCHEDULE:

https://BoomSched.as.me/Class

BAR: 3/1/21

PREP:

3x

Banded Leg WU

20 BB Calf Raises

10 BB Good mornings

STRENGTH:

BS 8×3 @80%

CONDITIONING:

8 min AMRAP            

10 Thrusters 95/65    

20 Push-ups                         

10 Hang Snatches 95/65

SCHEDULE:

https://BoomSched.as.me/Class