Workout of the Day

Happy Friday everyone! Let’s have a great workout. It’s going to be hot so make sure you bring enough water and stay hydrated during the day.

Workout:

Warmup:
Jog 400m
Snatch Warmup Progression

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B.
For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters

Boom Lite:
Warmup:
Jog 200m
10 AirSquats
10 Overhead Squats with PVC Pipe
20 Walking Lunges

A.
Three sets of:
Overhead Squat x 4-6 reps @ 3211
Rest 60 seconds
Walking Lunges with Kettlebells x 20 steps
Rest 60 seconds
Dumbbell Renegade Rows x 6-10 reps
(push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds

B.
For time:
Row 500 Meters
30 Kettlebell Swings
20 Burpees
Row 500 Meters
20 Burpees
30 Kettlebell Swings
Row 500 Meters

Warmup:
Three Steady Rounds:
5 Inchworm Pushups (Focus on the hamstring stretch)
10 Ring Rows
10 Parallette pass throughs

A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

Boom Lite:
Warmup:
Three Steady Rounds:
10 Ring Rows
10 Medball Front Squats

A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Hollow Hold x 60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots

Happy Wednesday!

Warmup:
Three Steady Rounds:
Row 250m
10 PVC Good Mornings
10 Abmat Situps

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups

Boom Lite:

Warmup:
Three Steady Rounds:
Row 250m
10 PVC Good Mornings
10 Abmat Situps

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – 8-10 Barbell Good Mornings
Station 2 – 6-10 Strict Supinated-Grip Pull-Ups
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells
9 Toes to Bar (or 12 V-Ups)
6 Strict Handstand Push-Ups or L-Seated DB Presses

Warmup:
Three Steady Rounds:
5 Inchworm Pushups
10 Alternating Box Step-ups
200 Meter Run

Workout:

Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin.

Boom Lite:
Same as above, modify as needed

Hey everyone. For a variety of reasons we are moving the posting of the workouts back to the website.

Monday July 18th 2016:

Warmup:
Jog 400 Meters
10 Light Front Squats
10 Light Hang Cleans
10 Light Cleans from Mid Shin

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

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

Boom Lite:

Warmup:
Jog 400 Meters
then three rounds:
5 Burpees
10 Air Squats

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-10 reps @ 21X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 2 minutes

B.
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups