Workout of the Day

Thursday

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
800 M Run
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

Boom Lite

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
800 M Run
30 Burpees
20 Strict Pull-Ups

Wednesday

A.
Six sets of:
Overhead Squats x 3 reps
Rest 2 minutes

Start around 70% of your 1-RM and build in load over the course of the 6 sets.

B.
For time:
Row 1000 Meters
20 Squat Snatches (135/95 lbs)

Boom Lite

A.
Three sets of:
Overhead Squat x 6 reps @ 3311
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds
L-Sit x 45-60 seconds
(accumulate the time if you can’t do this in one effort)
Rest 45 seconds

B.
For time:
Row 1000 Meters
40 Kettlebell Swings
40 Goblet Squats

Tuesday

A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Boom Lite

A.
For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Chest-to-Bar Pull-Ups
800 Meter Run
10 Strict Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

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.
For time:
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols (single-leg squats)

Boom Lite

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
For time:
Row 1500 Meters

immediately followed by…
10 rounds of:
6 Kettlebell Swings
6 Goblet Squats

Friday

Thursday

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run

Boom Lite

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry
Station 2 – 250/200 Meters of Rowing
Station 3 – 15 Burpees
Station 4 – 200 Meter Run

For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.

Monday

A.

Part 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.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Boom Lite

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Rowing
20 Sit-Ups
15 Wall Ball Shots

Friday

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

B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

Boom Lite

A.
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 5 reps

B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings

Thursday

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Supine Med-Ball Hamstring Curls x 10-12 reps

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Supine Med-Ball Hamstring Curls x 10-12 reps

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

Wednesday

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450/350 Calories of Rowing
Station 2 – One and a half lenghts of the gym Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 300 Meter Run

Boom Lite

Same as above. Modify as needed.