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Workout of the Day

Tuesday August 6th 2019

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Tuesday

Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Then…

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)

Please note times for each set, and any observations as to why your times differed. For example, if you tripped the rope and that negatively impacted your time, or if you made a decision to focus on quicker transitions and that helped you speed up, etc….

Boom Lite

Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Then…

A.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Barbell Roll-Outs @ 3011
Station 4 – 60 seconds of Reverse Snow Angels

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
10 Strict Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry

Monday August 5th 2019

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Monday

Warm-Up.
Banded Scarcrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Cleans x 3
Rest as needed

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

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

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24″/20″)

Boom Lite

Warm-Up.
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

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

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat x 4 reps @ 3111
Station 2 – Supine Ring Rows x 10-12 @ 2111
Station 3 – Side Plank (Left) x 45-60 seconds
Station 4 – Side Plank (Right) x 45-60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
12 Ground to Overhead with Bumper Plate
12 Box Step-Ups

Saturday August 3rd 2019

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Saturday

Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Squat Therapy x 10 Reps @ 3111 tempo

Followed by…

Two Sets:
Dumbbell Front Squats x 30 seconds
Rest 30 seconds
Reverse Snow Angels x 30-60 seconds
Rest 30-60 seconds

Then…

In teams of three, complete three rounds each of:
300 Meter Row
(rest station)
20 Dumbbell Hang Cleans
(rest station)
10 Strict Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

Friday August 2nd 2019

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Friday

A.
Five sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 5% more weight that you used on July 9, 2019.

B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

Boom Lite

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Three rounds for time of:
30/20 Calories of Rowing
20 Dumbbell Push Presses

Thursday August 1st 2019

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Thursday

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.

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs to 10′)
25 Kettlebell Swings (24/16 kg)
20 Box Jump & Step Down (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.

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 6-8 reps @ 31X1
Station 2 – Prone Banded Hamstring Curls x 25 reps @ 20X0
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111

B.
Three rounds for time of:
30 Wall Ball Shots
25 Kettlebell Swings
20 Box Jump & Step Down

 

Wednesday July 31st 2019

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Wednesday

Warm-Up.
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

8-12 minutes of Gymnastics Skills Practice of your choice. Check out some videos with drills from Invictus Gymnastics.

A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Boom Lite

Same as above. Modify as needed.

Tuesday July 30th 2019

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Tuesday

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

Followed by…

Three Sets:
Tall Jerks x 3
Press From Receiving Position x 3
Overhead Alternating Reverse Lunges x 6

Then…

A.
Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps

Immediately followed by….

Every 2 minutes, for 6 minutes (3 sets):
Power Jerk x 2 reps

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

Build over the course of the 20 minutes, with the goal being to establish today’s heavy split jerk.

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
20 Single-Arm Dumbbell Hang Clean & Jerk (55/35 lbs – 10 each side)

Go as hard as you can, rest and repeat. Please note times for each of the three sets.

Boom Lite

Warm-Up.
Overhead Movement Prep
Lunge Matrix x 3 steps to each position with each leg

Followed by…

Two or Three Sets:
Turkish Get-Ups x 2 each side
Single-Arm Kettlebell Swings x 10 each side

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Prone Plank x 60 seconds
Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
30 Single-Arm Kettlebell Swings (15 each arm)

Go as hard as you can, rest and repeat. Please note times for each of the three sets.

Monday July 29th 2019

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Monday

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

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 4 reps @ 75%
*Set 6 – 6 reps @ 65%

B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)
50 Walking Lunges with DB/KB Farmer’s Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″)

Boom Lite

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

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
For time:
400 Meter Run
75 Single-Kettlebell Deadlifts
50 Walking Lunges with DB/KB Farmer’s Carry
25 Dumbbell Box Step-Overs

Saturday July 27th 2019

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Saturday

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

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds Hold in Support on Rings + 10 seconds Hold in Catch on Rings
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Then…

“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

Friday July 26th 2019

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Friday

Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position

Followed by…

Two Sets:
Row x 30 seconds
Rest 30 seconds
Single-Leg Jumps x 5 per leg
Rest 30-60 seconds

Then…

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

Boom Lite

Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position

Followed by…

Two Sets:
Row x 30 seconds
Rest 30 seconds
Single-Leg Jumps x 5 each leg
Rest 30-60 seconds

Then…

A.
For time:
Row 1000 Meters
20 Burpees
40 Thrusters (45/33 lbs)

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.