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Workout of the Day

Thursday December 14th 2017

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Thursday!

Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 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
B.
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

Boom Lite:

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

Wednesday December 13th 2017

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Wednesday:

A.
Three sets of:
Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Rounds of 20, 15 and 10 reps for time of:
Dumbbell Snatch
Anchored Sit-Ups

Tuesday December 12th 2017

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Tuesday:

A.
Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

B.
Three rounds for time of:
100 Double Unders / 2:00 Practice
30 Kettlebell Swings
20 Dips

Boom Lite:

Same as above

Monday December 11th 2017

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Monday:

A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs)
30 Pull-Ups

Boom Lite:
A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Dumbbell Reverse Lunge x 10 reps each leg @ 10X0
Rest 45 seconds

B.
For time:
Row 1000 Meters
20 Burpees
40 Thrusters

Thursday December 7th 2017

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Thursday

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds

B.
Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest

Boom Lite

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds

B.
Four sets for max reps of:
45 seconds of Burpees
15 seconds of Rest
45 seconds of Sit-Ups
15 seconds of Rest

Wednesday December 6th 2017

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Wednesday

Four sets for max reps of:
2 Minutes of Rowing (for calories)
Rest 60 seconds
1 Minute of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 60 seconds
2 Minutes of Double Unders
Rest 3 minutes

Boom Lite

Same as above. Modify as needed.

Tuesday December 5th 2017

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Tuesday

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

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Burpees
6 Air Squats
9 Kettlebell Swings

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

Monday December 4th 2017

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Monday

A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

B.
In teams of two with one partner working at a time, perform three rounds each for time of:
500 Meter Row
20 Shoulder to Overhead (115/75 lbs)

Boom Lite

A.
Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

B.
In teams of two with one partner working at a time, perform three rounds each for time of:
400/300 Meter Row
15 Dumbbell Push Presses

Saturday December 2nd 2017

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Saturday

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
6 Burpee Box Jump Overs (24″/20″)

Friday December 1st 2017

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Friday!

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 2 minutes
Strict Supinated Grip Pull-Ups x 4-6 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

Boom Lite

Same as above. Modify as needed.