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Workout of the Day

Thursday October 3rd 2019

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Thursday

Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill

Followed by…

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Then…

A.
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes

B.
For time:
50 Calories of Rowing on Concept 2
40 Toes to Bar
30 Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)

Boom Lite

Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill

Followed by…

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Then…

A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Air Squats
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 3 – 45-Second Hollow Hold or Rock
Minute 4 – 10 Supine Ring Rows @ 21X0

B.
For time:
50 Calories of Rowing on Concept 2
50 Kettlebell Swings
50 Goblet Squats
50 V-Ups

Wednesday October 2nd 2019

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Wednesday

Warm-Up.
Full Body CARs Routine

Followed by…

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Then…

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Rowing
10 Burpee Box Jump-Overs (24″/20″)

Challenge…perform at least the first 10 minutes of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. After the 10-minute mark, if you’d like to take off the regulator of nasal breathing, go for it…but at least in the early rounds you’ll learn a little bit about your pacing and which movements will require the most focus to push through as you increase your intensity.

Boom Lite

Same as above.

Tuesday October 1st 2019

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Tuesday

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

Part B.
Five rounds for time of:
30 Double-Unders
15 Push Presses (95/65 lbs)
15 Push-Ups

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

B.
Five rounds for time of:
12/9 Calories of Rowing
12 Dumbbell Push Presses
12 Push-Ups

 

Monday September 30th 2019

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Monday

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

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 – Pronated Grip Static Hang x 45-60 seconds (accumulate time, if needed)
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 & Push-Press
8 Single-Arm Dumbbell Hang Clean & Push-Press

Saturday September 28th 2019

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Saturday

Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lb)
Kettlebell Swings (24/16 kg)
Wall Ball Shots (20/14 lb)
Box Jumps (24″/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize:
Pride

Friday September 27th 2019

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Friday

Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1
Station 2 – Banded Overhead Triceps Extensions x 30 reps @ 10X0
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Rock or Hold x 45-60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Pull-Ups
12 Ring Dips
16 Push-Ups

*If you would like to play with ring gymnastics skills, consider performing the following complex for 12 minutes:
1 Strict Ring Muscle-Up
4 Ring Muscle-Ups
8 Ring Dips
16 Push-Ups

Boom Lite

Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1
Station 2 – Banded Overhead Triceps Extensions x 30 reps @ 10X0
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Rock or Hold x 45-60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Ring Dips
18 Push-Ups

Thursday September 26th 2019

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Thursday

Warm-Up.
12-Minute Mobility for Hip Hinge Day

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

A.
Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps @ 80%

B.
Every 7 minutes, for 21 minutes (3 sets) for times:
20/15 Calories of Rowing
100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)

Boom Lite

Warm-Up.
12-Minute Mobility for Hip Hinge Day

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

A.
Every 90 seconds, for 15 minutes (5 sets):
Station 1 – Banded Good Mornings x 12-15 reps @ 30X1
Station 2 – Box Jumps x 6-8 reps @ 15X1
(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)

B.
Every 7 minutes, for 21 minutes (3 sets) for times:
20/15 Calories of Rowing
100-Foot Walking Lunges with Farmer’s Hold

Wednesday September 25th 2019

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Wednesday

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

B.
For time:
60 Calories of Rowing
30 Ground to Overhead (135/95 lbs)
15 Strict Handstand Push-Ups

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Russian Kettlebell Swings x 30 reps
Station 2 – Ab-Wheel Rollouts x 10 reps @ 3111
Station 3 – Side Plank x 45 seconds each side

B.
For time:
50 Calories of Rowing
40 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

Tuesday September 24th 2019

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Tuesday

Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)

Then…

Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Rowing + Max Reps Alternating Pistols
Station 2 – 300 Meter Run
Station 3 – 50 Double-Unders + Max Reps Toes to Bar
Station 4 – 15 Strict Pull-Ups

Boom Lite

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)

Then…

Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Rowing + Max Reps Alternating Cossack Squats
Station 2 – 300 Meter Run
Station 3 – 50 Single-Unders + Max Reps V-Ups
Station 4 – 15 Strict Pull-Ups

Monday September 23rd 2019

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Monday

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Four sets of:
2 Tempo Front Squats + 4 Front Squats
Rest 2-3 minutes

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 24″/20″)

Boom Lite

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Front or Goblet Squat x 6-8 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.
Three rounds for time of:
30 Wall Ball Shots
15 Dumbbell Burpee Box Step-Overs