Category

Workout of the Day

Monday February 4th 2019

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Monday

A.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4, 325 x 2 reps.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters (50/35 lbs)
Chest-to-Bar Pull-Ups

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Staiton 1 – Bulgarian Split Squat (Left) x 8 reps @ 31X1
Station 2 – Bulgarian Split Squat (Right) x 8 reps @ 31X1
Station 3 – Supinated-Grip Strict Pull-Ups x 8-12 reps @ 2110
Station 4 – Prone Plank Hold x 60 seconds

B.
For time:
21/15 Calories of Rowing
21 Dumbbell Thrusters
10Burpees
15 Dumbbell Thrusters
5 Burpees
9 Dumbbell Thrusters

Friday February 1st 2018

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Friday

Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
30 Double-Unders
15 Toes to Bar
10 Burpee Box Jumps

Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets.

Boom Lite

Every 8 minutes, for 32 minutes (4 sets) for times:
25/20 Calories of Rowing
10 Burpees
15 Dumbbell Thrusters
20 V-Ups

Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 4:35, 4:42, 4:58, 5:05 = 19:20)

Thursday January 31st 2019

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Thursday

A.
Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Every 6 minutes, for 12 minutes (2 sets) for times:
20/15 Calories of Rowing
15 Deadlifts (225/155 lbs)
100 Double-Unders
10 Burpees

Go hard and trust that you’ll have enough rest to repeat your effort.

Boom Lite

A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B.
Every 6 minutes, for 12 minutes (2 sets) for times:
18/12 Rowing
6 Dumbbell Man-Makers
100 Single Under

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Wednesday January 30th 2019

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Wednesday

A.
Gymnastics level 1, 2, 3.

B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)

B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – Strict Pull-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

Tuesday January 29th 2019

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Tuesday

A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans (55/35 lb DBs)
8 Dumbbell Front Squats (55/35 lb DBs)
12 Alternating Lunges with Dumbbell Farmer’s Carry (55/35 lb DBs)

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans
8 Dumbbell Front Squats
12 Alternating Lunges with Dumbbell Farmer’s Carry

Monday January 28th 2019

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Monday

A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

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

Boom Lite

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

 

Friday January 25th 2019

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Friday

A.
Rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Bar-Facing Burpees

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

Boom Lite

A.
Rounds of 15, 12 and 9 reps for time of:
Dumbbell Thrusters
Burpees

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

Thursday January 24th 2019

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Thursday

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

Boom Lite

A.
Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds

B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
10 Goblet Squats
15 Kettlebell Swings
150M Meter Row

If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

Wednesday January 23rd 2019

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Wednesday

Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Handstand Push-Ups
15 Burpees
20 Alternating Pistols
100 Double Unders

Boom Lite

Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Handstand Push-Ups or L-Seated DB Presses
10 Burpees
20 Alternating Cossack Squats with Kettlebell Goblet Hold
100 Single-Unders