Workout of the Day

Tuesday

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 32X1

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)

Boom Lite

A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Resistance Band Face Pulls x 12-15 reps @ 2011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 6-10 reps
Rest 45 seconds

B.
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats

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

Part B

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

Boom Lite

Friday

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Snatches (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Boom Lite

A.
Three sets of:
Death March x 16-20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 15 reps @ 1111
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 reps @ 1010
Rest 90 seconds

B.
Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
30 seconds of Anchored Sit-Ups
30 seconds of Rest
30 seconds of Wall Sits
30 seconds of Rest

Thursday

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Two sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)

Wednesday

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps

*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)

Boom Lite

A.
Three sets of:
Back Squat x 4-6 reps @ 3011
Rest 45 seconds
Walking Lunges with Dumbbells x 20 steps @ 1010
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings
20 Air Squats

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

B.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips

Boom Lite:

A.
Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single-Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
30 V-Ups or 20 Hanging Knee Raises
20 Stationary Dips

Friday

A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

Boom Lite

A.
Three sets of:
Strict Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Strict Handstand Push-Ups

Thursday

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
10 Alternating Cossack Squats

Wednesday

A.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)

B.
Two sets for max reps/calories of:
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
3 Minutes of Double Unders
Rest 60 seconds

Boom Lite

A.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Dumbbell Death March x 20 steps @ 2011
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.
Same as above. Modify as needed.