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Workout of the Day

Wednesday January 29th 2020

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Wednesday

Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Barbell Complex Warm-Up

Then…

A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean

B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Rowing
5 Cleans @ approximately 70-75% of your 1-RM

Boom Lite

Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps

Then…

A.
Three to Four sets of:
Kettlebell Complex
10 Bulgarian Goat Bag Swings
10 Single-Arm Kettlebell Presses (each arm)
10 Alternating Reverse Lunges with Goblet Hold
10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes

B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Rowing
10 Dumbbell Burpee Deadlifts

 

 

Tuesday January 28th 2020

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Tuesday

Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

Followed by…

Three Sets:
Shoulder Press x 5 (lightish weight or barbell only)
Close Grip Overhead Squat x 5
Overhead Carry x 25 yards
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5

Then…

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Boom Lite

Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

Followed by…

Three Sets:
Shoulder Press x 5 (lightish weight or barbell only)
Close Grip Overhead Squat x 5
Overhead Carry x 25 yards
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5

Then…

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

B.
Three rounds for time of:
400 Meter Row
30 Kettlebell Swings

Monday January 27th 2020

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Monday

Warm-Up.

Hip Flexor Stretch + Posterior Activation

Followed by…

Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 6
Waiter Hold Kettlebell Alternating Reverse Lunges x 6

Then…

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot Farmer’s Carry (32/24 kg KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows

Boom Lite

Same as above.

Saturday January 25th 2020

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Saturday

Warm-Up.

Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Row x 30 seconds
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds

Then…

In teams of two, complete five rounds for time of:
Relay Row 800 Meters
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Only start deadlifts once both members are back at the barbell.

Boom Lite

In teams of two, complete five rounds for time of:
Relay Row 600 Meters
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)

Only start kettlebell swings once both members are back at their station.

Friday January 24th 2020

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Friday

Warm-Up.

The Complete Snatch Warm-Up

Followed by…

Every 90 seconds for 4:30 (3 sets):
Close Grip Overhead Squat x 5-7 reps

Followed by…

Every 90 seconds for 4:30 (3 sets):
Snatch Balance x 3

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee
(pause 1-2 seconds in each starting position before snatching)

Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.

B.
For time:
Row 800 Meters
30 Power Snatches (135/95 lbs)
Row 800 Meters

Boom Lite

Warm-Up.

The Complete Snatch Warm-Up

Followed by…

Every 90 seconds for 9 minutes (3 sets):
Station 1 – Close Grip Overhead Squat x 5-7 reps
Station 2 – Broad Jumps x 5-7

Then…

A.
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds

B.
For time:
Row 800 Meters
50 Single-Arm Dumbbell Snatches
Row 800 Meters

Thursday January 23rd 2020

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Thursday

Warm-Up.

Full Body CARs Routine

Followed by…

Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps

Then…

Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 – 90 seconds of Double-Unders
Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)

Boom Lite

Same as above.

Wednesday January 22nd 2020

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Wednesday

Warm-Up.
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side

Followed by…

Four Sets each side:

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Followed by…

Row 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

Then…

A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works

Boom Lite

Warm-Up.
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side

Followed by…

Four Sets each side:

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Followed by…

Row 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

Then…

A.
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)

If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works

Tuesday January 21st 2020

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Tuesday

Warm-Up.

Overhead Movement Prep

Followed by…

Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 5
Bottom’s Up Kettlebell Carry x 40 yards

Then…

A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 12-15 reps @ 2111
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.
Five rounds for time of:
10 Strict Handstand Push-Ups
20 Push-Ups
40 Double-Unders

Boom Lite

Warm-Up.

Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 5
Bottom’s Up Kettlebell Carry x 40 yards

Then…

A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 12-15 reps @ 2111
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.
Five rounds for time of:
10 Strict Handstand Push-Ups or Heavy L-Seated DB Presses
20 Push-Ups
200 Meter Row

Monday January 20th 2020

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Monday

A.
Take 25-30 minutes to build to today’s 1-RM Deadlift

Teenagers build to a 3-RM.

B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)

Boom Lite

A.
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks
8 Single-Arm Dumbbell Hang Clean & Jerks

 

Saturday January 18th 2020

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Saturday

Warm-Up.

Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps each side
Donkey Kicks x 5

Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5

Then…

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.