Monthly Archives

August 2018

Saturday September 1st 2018

By | Workout of the Day

Saturday

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Friday August 31st 2018

By | Workout of the Day

Friday

A.
Every 3 minutes, for 15 minutes (5 sets):
Tempo Low-Bar Back Squat x 4 reps @ 32X1

B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run

Boom Lite

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 45 seconds
Single-Leg Glute Bridge x 10-12 reps each leg @ 20X1
Rest 45 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 45 seconds

B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
400 Meter Run

Thursday August 30th 2018

By | All Posts

Thursday

A.
Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

Wednesday August 29th 2018

By | Workout of the Day

Wednesday

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Boom Lite

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
25 Kettlebell Swings
20 Wall Ball Shots
15 V-Ups

Tuesday August 28st 2018

By | Workout of the Day

Tuesday

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Can you get 80 reps in the 5 minutes?

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Boom Lite

A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 10-12 reps @ 1111
Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Minute 4 – Push-Ups x 20 reps @ 10X0
Minute 5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

B.
For max reps:
5 Minutes of Burpee Box Step-Overs (24″/20″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. Only your feet may touch the box. Can you get 80 reps in the 5 minutes?

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Monday August 27th 2018

By | Workout of the Day

Monday

A.
Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.

Exercise 2
Beginner HEADstand weight transfer drill
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down; should be able to stop half way down or up and hold in transition.

Exercise 3
Candlestick roll-up
Progression: (1) 4×5 with knees/feet together and no hands to get up (2) 4×10 with knees/feet together and no hands to get up (3) 4×10 with 20/14# med ball
Mastery: Performance of (3) with correct form.

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

OR

MUST MASTER LEVEL 1 FIRST:

Level 2:
Exercise 1
Low amplitude ring swings
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together; good arch in the back, good hollow in front, rings turn out in back and in in front and no translational swinging.

Exercise 2
Beginner lunge to handstand weight transfer drill
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down

Exercise 3
Strict TTB beginner – knees to chest
Progression: Max effort for total reps. 4x max effort strict TTB (knee to chest slight knee bend without toes completely touching bar permissible but not optima). If can not perform at least 3 reps then do toes as high as possible, pause at top and SLOW on the way down.
Mastery: total sum of 4 sets > 15 reps of full TTB (or knees to chest with slight knee bend permissible but not optimal)

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Boom Lite

A.
Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.

Exercise 2
Wall Walks with Feet on a Box
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with neutral spine and hands under hips in L position. Good control on the walk out and back.

Exercise 3
Hollow Hold or Hollow Rock
Progression: (1) 30 seconds unbroken, perfect hold, arms by ears (2) 30 seconds of unbroken, perfect rocking (3) 45 seconds of unbroken, perfect low-amplitude rocking.
Mastery: Performance of (3) with correct form.

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)

 

Saturday August 25th 2018

By | Workout of the Day

Saturday

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Strict Pull-Ups
16 Kettlebell Swings

Rest 4 minutes, and then…

8 Burpee Box Step-Overs
16 Push-Ups

Rest 4 minutes, and then…

8 Alternating Single-Arm Dumbbell Snatches
16 V-Ups

Thursday August 24th 2018

By | Workout of the Day

Thursday

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: Landmine Row x 8 reps each side @ 2111

B.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 4 – 30-Second Front Leaning Rest on Rings

Wednesday August 22nd 2018

By | Workout of the Day

Wednesday

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.
Four rounds for time of:
50 Double-Unders
40 Push-Ups
30 Kettlebell Swings (32/24 kg)

Boom Lite

A. Same as above

B.
Four rounds for time of:
200 Meter Run
30 Kettlebell Swings
40 Push-Ups

 

Tuesday August 21st 2018

By | Workout of the Day

Tuesday

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (135/95 lbs)
9 Overhead Squats (135/95 lbs)
12 Chest-to-Bar Pull-Ups

Boom Lite

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Prone Plank x 60 seconds (weighted if possible)
Station 3 – Alternating Bent-Over Dumbbell Row x 8 reps each @ 2111
(hold a dumbbell or kettlebell in each hand; alternate the working and stationary arms)
Station 4 – 100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Dumbbell Goblet Squats
6 Strict Pull-Ups