Workout of the Day

Tuesday

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps

*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Air Squats
40 Double-Unders

Boom Fitness

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Front or Goblet Squat x 4-6 reps @ 32X1
Station 2 – 100-Meter Farmer’s Walk
Station 3 – Front Leaning Rest on Rings x 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings
20 Air Squats
200 Meter Run

Friday

A.
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by…
800 Meter Run [If it rains: 300 Double Unders/5 minute of practice]

B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets

Boom Lite

A.
For time:
800 Meter Row
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
600 Meter Run/Row

B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets.

Thursday

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Glute Bridges x 6-8 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (32/24 kg)
20 Push-Ups
10 Toes to Bar

Boom Lite

Same as above. Modify as needed.

Wednesday

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Alternating Cossack Squats x 12 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
Station 2 – 18/12 Rowing

Boom Lite

Same as above.

Tuesday

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

Build to today’s heavy 2-3 reps.

B.
Against a 4-minute running clock, complete as many reps as possible of:
400 Meter Run
50 Double-Unders
Max Reps of Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of three sets.

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm @ 2111
Station 2 – Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way

B.
Against a 4-minute running clock, complete as many reps as possible of:
12/8 Calories of Rowing
400 Meter Run
Max Reps of Dumbbell Push Press

Rest 2 minutes between sets, and complete a total of three sets.

Monday

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.
Three rounds for time of:
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)

Boom Lite

A.
Four sets of:
Back Squat x 4-6 reps @ 32X1
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X0
Rest 60 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 60 seconds

B.
Three rounds for time of:
5 Dumbbell Box Step-Overs
10 Strict Pull-Ups
20 Wall Ball Shots

Saturday

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Friday

Thursday

A.
Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

B.
Two sets for max reps:
3 Minutes of Rowing
2 Minutes of Kettlebell Swings (32/24 kg)
3 Minutes of Rowing
2 Minutes of Ring Dips

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)

B.
Two sets for max reps:
3 Minutes of Rowing
2 Minutes of Kettlebell Swings
3 Minutes of Rowing
2 Minutes of Stationary Dips

Wednesday

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 – 4-6 reps @ 80%

B.
For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
10 Pull-Ups

Boom Lite

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3111
Rest 45 seconds
Bat Wings x 6 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.
Three rounds for time of:
20 Single-Arm Alternating Dumbbell Snatches
20 Reverse Lunges
10 Strict Pull-Ups