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Thursday December 13th 2018

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Thursday

Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds

Boom Lite

Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders/Single-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds

Tuesday September 11th 2018

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Tuesday

“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Boom Lite

Same as above. Modify as needed.

Thursday August 30th 2018

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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

Tuesday July 3rd 2018

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Tuesday

A.
Take 20 minutes to build to today’s 1-RM Push Press

B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups

Rest 3 minutes, and reeat for a total of 3 working sets.

Boom Lite

A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings
15 Push-Ups

Rest 3 minutes, and reeat for a total of 3 working sets.

Monday June 25th 2018

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Monday

A.
Every 3 minutes, for 12 minutes (4 sets):
Strict Press x 6-8 reps @ 20X1

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

Boom Lite

Same as above. Modify as needed.

Saturday June 23rd 2018

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Saturday

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Monday June 4th 2018

By | All Posts, 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

B.

Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Walking Lunges with Kettlebells
400 Meter Run

Boom Lite

A.

EMOM for 15 minutes perform:
4 rounds:
Exercise 1 Arch Hollow on Bar x 5 Reps
Exercise 2 L-Sit 30 seconds
Exercise 3 Roll to Candlestick x 3 Reps/Hollow Hold 30 seconds
Rest 1 minute

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
20/15 Calories of Rowing
20 Walking Lunges with Kettlebells (32/24 kg)
300 Meter Run

Monday May 21st 2018

By | All Posts, 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

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Push-Ups

Boom Lite

A.
Every two minutes, for 24 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Push-Ups

Thursday May 17th 2018

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Thursday

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

Boom Lite

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.