Workout of the Day

Friday

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

Boom Lite

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots
Station 3 – 400 Meter Run
Station 4 – 15 Strict Pull-Ups
Station 5 – 15 Burpee Box Jump or Step-Overs

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

Thursday

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

The load should built throughout the 18 minutes of this session, from approximately 65-85%.

B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

Boom Lite

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps

B.
Five rounds for time of:
20 Kettlebell Swings
15/10 Calories of Assault Bike

Wednesday

A.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps

Goal is to make all four sets heavy.

B.
For time:
1000 Meter Row
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (32/24 kg)

Boom Lite

A.
Every 2 minutes, for 16 minutes (2 sets):
Station 1 – Back Squat x 10 reps @ 3011
Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111
Station 4 – L-Sit or L-Sit Progression x 45-60 seconds

B.
For time:
1000 Meter Row
immediately followed by three rounds of:
10 Alternating Single-Arm Dumbbell/Kettlebell Snatches
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry

Tuesday

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

Boom Lite

A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers
6 Strict Pull-Ups
9 Burpees

Friday

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
200 Meter Run
20 Walking Lunges with 32/24 kg Kettlebells

Boom Lite

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

B.
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
200 Meter Run
20 Walking Lunges with Kettlebells

Thursday

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

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 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

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

Wednesday

A.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in clean receiving position)

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean x 2 reps

Build over the sets to establish a 2-RM power clean.

C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….

Boom Lite

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
3 Kettlebell Swings
6 Burpees
6 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
12 Burpees
12 Kettlebell Swings
and so on…

Tuesday

A.
Take 20 minutes to build to today’s 1-RM Front Squat

B.
Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

Boom Lite

A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats

Monday

A.
Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.

Exercise 2
Beginner HEADstand weight transfer drill
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down; should be able to stop half way down or up and hold in transition.

Exercise 3
Candlestick roll-up
Progression: (1) 4×5 with knees/feet together and no hands to get up (2) 4×10 with knees/feet together and no hands to get up (3) 4×10 with 20/14# med ball
Mastery: Performance of (3) with correct form.

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

OR

MUST MASTER LEVEL 1 FIRST:

Level 2:
Exercise 1
Low amplitude ring swings
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together; good arch in the back, good hollow in front, rings turn out in back and in in front and no translational swinging.

Exercise 2
Beginner lunge to handstand weight transfer drill
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down

Exercise 3
Strict TTB beginner – knees to chest
Progression: Max effort for total reps. 4x max effort strict TTB (knee to chest slight knee bend without toes completely touching bar permissible but not optima). If can not perform at least 3 reps then do toes as high as possible, pause at top and SLOW on the way down.
Mastery: total sum of 4 sets > 15 reps of full TTB (or knees to chest with slight knee bend permissible but not optimal)

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

B.
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

B.
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
40/30 Push-Ups

Friday

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)

Boom Lite

A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Staiton 1 – Goblet Squat x 6 reps @ 32X1
Station 2 – Landmine Press (Left) x 8 reps @ 21X1
Station 3 – Goblet Squat x 6 reps @ 32X1
Station 4 – Landmine Press (Right) x 8 reps @ 21X1
Station 5 – Prone Plank Hold x 40 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters
Dumbbell Box Step-Overs