Monthly Archives

September 2017

Friday September 15th 2017

By | Workout of the Day

Friday

A.
Four sets of:
Deadlift x 4-6 reps @ 3111
(open hands at the bottom of the deadlift, then close them and lift again)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
(if you cannot get 8 reps or more, accumulate until you get 8 reps)
Rest 3 minutes

B.
Three sets for max reps of:
45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest

Boom Lite

A.
Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
Three sets for max reps of:
45 seconds of Kettlebell Swings
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press
15 seconds or Rest

Thursday September 14th 2017

By | Workout of the Day

A.
Shoulder Press @ 20X1 tempo
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

B.
10 Rounds For time:
200m Run
10 Wallball Shots (20/14#)

Boom Lite:

A.
Three sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 60 seconds
Jump Rope x 60 seconds
(work on Jumping mechanics – Single or Double-Unders)
Rest 60 seconds

B.
Three rounds for time of:
Run 400m
30 Air Squats

Wednesday September 13th 2017

By | Workout of the Day

Wednesday

A.
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)

B.
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (55/35 lbs)

Boom Lite

A.
Four sets of:
Kettlebell Swings x 25 reps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 60-feet each arm
Rest 45 seconds
Hollow Rocks/Hollow Holds x 30-45 seconds
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Snatches

Tuesday September 12th 2017

By | Workout of the Day

Tuesday

A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Thrusters (95/65 lbs)
10 Pull-Ups

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Planks x 45 seconds each side
Rest 45 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Thrusters
5 Strict Pull-Ups

Monday September 11th 2017

By | Workout of the Day

Monday

For time:
Run 800 Meters
immediately followed by…

Three rounds of:
10 Shoulder to Overhead (155/105 lbs)
20 Box Jumps (24″/20″)
30 Kettlebell Swings (24/16 kg)

immediately followed by…
Run 800 Meters

Boom Lite

For time:
Run 800 Meters
immediately followed by…

Three rounds of:
10 Dumbbell Push Press
15 Dumbbell Box Step-Overs
20 Kettlebell Swings (heavy)

immediately followed by…
Run 800 Meters

Saturday September 9th 2017

By | Workout of the Day

Trucker Dukes
In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
45 Synchronized Burpees
followed by as many rounds as possible of:
Partner 1: 4 Strict Pull-Ups + 10 Air Squats + 13 Sit-Ups
Partner 2: Prone Plank Hold
Partner 3: Rest

Continue to rotate through the stations until time is called.

Friday September 8th 2017

By | Workout of the Day

Friday

A.
Five sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes

B.
In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press (115/75 lbs)
7 Toes to Bar

Boom Lite

A.
Four sets of:
Single-Arm Press (Kettlebell or Dumbbell) x 6-8 reps each arm
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press (Dumbbell or Barbell)
7 Toes to Bar

Thursday September 7th 2017

By | Workout of the Day

Thursday

Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters

Boom Lite

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
15 Burpees
20 Box Step-Ups with Dumbbell Farmer’s Carry
Run 400 Meters

Wednesday September 6th 2017

By | Workout of the Day

Wednesday

A.
Five sets of:
Overhead Squat x 3
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)

Boom Lite

A.
Three sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Kettlebell Windmills x 5 reps each arm
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups
10 Kettlebell Swings

Tuesday September 5th 2017

By | Workout of the Day

Tuesday

A.
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds

B.
For time:
400 Meter Run
50 Wall Ball Shots
50 Push-Ups
400 Meter Run

Boom Lite

A.
Three sets of:
Front Squats x 8-10 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
30 Air Squats