Workout of the Day

Warmup:
Three Rounds:
Jog 100m
10 Front Squats
10 Box Dips

A.
Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 – Hang Clean + Power Clean + Clean
(build to today’s heavy!)
Station 2 – Ring Dips x 10-15 reps @ 2111

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 175/115 lbs)

Boom Lite:
Warmup:
Same as above:

A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111
Station 3 – Supine Ring Rows x 8-10 reps @ 2111

B.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

Saturday!

Warmup:
5:00 Double Under Practice

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Friday!

Warmup:
Jog 400m
Rest 30 seconds
15 Fast Burpees

A.
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B.
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C.
Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

Boom Lite:

Same as above

Thursday!

Warmup:
Row 500m then:
Two Steady Rounds:
10 Light Strict Press
10 Abmat Situps
60 Seconds Double Under Practice

A.
Five sets of:
Shoulder Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

B.
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders

Boom Lite:
Warmup:
Same as above

A.
Three sets of:
Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds

B.
For time:
Row 500 Meters
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 600 Meters

Wednesday!

Warmup:
Two Rounds:
Jog 100m
10 Good Mornings
10 Burpees

A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete five each of:
5 Hang Power Cleans (155/105 lbs)
100 Meter Run

Boom Lite:
Warmup:
Same as above

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run

Happy Tuesday!

Warmup:
Three Steady Rounds:
5 Inchworm Pushups
10 Band Pull-aparts
15 Jumping Squats

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Hollow Hold x 60 Seconds
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees Over the Barbell

Boom Lite:

Same as above – modify as needed

Warmup:
Three Steady Rounds:
Row 250m
10 Air Squats
10 Ring Rows

A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes

B.
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

Boom Lite:
Warmup:
Same as above

A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 3 reps @ 51A1 (A=assist)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
12 Dumbbell Push Press
12 Heavy Kettlebell Swings
12 Push-Ups

Saturday!

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Warmup:
Jog 400m
Three Steady Rounds:
5 Light Power Cleans
5 Light Push Press

A.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk

B.
For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

Boom Lite:
Warmup:
Jog 400m
Three Steady Rounds:
10 Light Kettlebell Swings
5 Light Strict Press

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds

B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
30 Air Squats

Thursday!

Warmup:
Three Steady Rounds:
Jog 100m
10 Band Pull-aparts
10 Box Dips
10 Air Squats

A.
Every 2 minutes, for 18 minutes (3 sets each):
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Ring Dips
(perform from muscle-up stations if possible)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 90 seconds

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg

B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Push-Ups
Rest 90 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 90 seconds