Monthly Archives

July 2017

Monday July 31st 2017

By | Workout of the Day

Monday!

A.
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 21X1
Rest 3 minutes

B.
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups

Boom Lite:

A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Hollow Rocks x 30 seconds (or Hollow Hold)
Rest 45 seconds

B.
Three sets of:
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Kettlbell Swings
Rest 30 seconds
30 seconds of Goblet Squats
Rest 30 seconds

Saturday July 29th 2017

By | Workout of the Day

Saturday!

In teams of two, alternating each movement, complete ten rounds of:
10 Barbell / Dumbbell Hang “Clusters”
10 Burpees
Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

Friday July 28th 2017

By | Workout of the Day

Friday!

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-
10 Box Jumps
5 Pull-Ups

Station 2-
10 Burpees
5 Dumbbell Ground to Overhead

Station 3-
300 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

Thursday July 27th 2017

By | Workout of the Day

Thursday!

A.
Four sets of:
Strict Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups

Boom Lite:

Same as above – scale as needed

Wednesday July 26th 2017

By | Workout of the Day

Wednesday!

A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

B.
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar

Boom Lite:

A.
Five sets of:
Goblet Squats x 8-10 reps @ 3111
(these should be performed with the heaviest weight you can handle – or performed as double kettlebell front squats if you don’t have heavy enough kettlebells)
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds

B.
Four rounds for time of:
20 Walking Lunges
20 V-Ups

Tuesday July 25th 2017

By | Workout of the Day

Tuesday!

A.
Every 3 minutes, for 18 minutes (6 sets):
Hang Snatch + Snatch

Build from 65-70% to today’s heavy complex.

B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

Boom Lite:

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps

B.
Three rounds for time of:
Run 400m
10 Burpees

Monday July 24th 2017

By | Workout of the Day

In Teams of 2 or 3:
Complete 5 Rounds each of:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)

Teams of 2: Alternate Full Rounds
Teams of 3: Follow the leader on the rower

Boom Lite:
Same as above – modify as needed

Saturday July 22nd 2017

By | Workout of the Day

Saturday!

Five rounds for time of:
400 Meter Run
7 Push Presses (135/95 lbs)
14 Back Squats (135/95 lbs)

OR

Five rounds for time of:
400 Meter Run
7 Dumbbell Push Presses
14 Alternating Reverse Lunges with DB Farmer’s Carry

Friday July 21st 2017

By | Workout of the Day

Friday!

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds
Station 2 – Supine Ring Rows x 10-12 @ 1111
Station 3 – Hollow Rocks or Hold x 45-60 seconds

B.
Five rounds for max reps of:
60 seconds of Burpees
60 seconds of Stationary Dips @ 1111
60 seconds Alternating Reverse Lunges with KB/DB Farmer’s Carry
Rest 60 seconds

Boom Lite

Same as above. Modify as needed.