Workout of the Day

Thursday

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Box Jumps
20 Push-Ups
20 Wall Ball Shots (20/14 lbs)

Boom Lite

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Step-Ups
20 Push-Ups
20 Wall Ball Shots

Wednesday

A.
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

B.
Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

C.
Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds

Boom Lite

A.
Three sets of:
Overhead Squat x 6-8 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.
Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Lunges
Rest 30 seconds
30 seconds of Hollow Holds

Tuesday

A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…

B.
Every 3 minutes, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

C.
Three rounds for time of:
100 Double Unders
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

B.
Three rounds for time of:
100 Single Unders
30 Kettlebell Swings
20 Abmat Sit-Ups

Monday

A.
Take 20-25 minutes to establish today’s 1-RM Back Squat

B.
Two sets for max reps, each against a 5-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 5 minutes between sets

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Kettlebell Windmill x 8-10 reps each arm
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.
Two sets for max reps, each against a 5-minute running clock, of:
500 Meter Row
15 Dumbbell Thrusters
Max Reps of Burpees
Rest 5 minutes between sets

Friday

A.
Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Boom Lite

A.
Four sets of:
Double Kettlebell or Goblet Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time:
40 Wall Ball Shots
20 Kettlebell Swings
30 Wall Ball Shots
15 Kettlebell Swings
20 Wall Ball Shots
10 Kettlebell Swings
10 Wall Ball Shots
5 Kettlebell Swings

Wednesday

For time:
Row 500 M
100 Double Unders
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
100 Double Unders
10 Ground to Overhead
20 Push-Ups
100 Double Unders
5 Ground to Overhead
10 Push-Ups

Boom Lite

For time:
Row 500 M
50 Single Unders
30 Alternating Single-Arm Dumbbell Snatches
30 Push-Ups
50 Single Unders
20 Alternating Single-Arm Dumbbell Snatches
20 Push-Ups
50 Single Unders
10 Alternating Single-Arm Dumbbell Snatches
10 Push-Ups

Wednesday

A.
Take 20 minutes to work on Split Jerk technique.

B.
For Max Reps:
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)

Boom Lite

A.
Four sets of:
Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds

B.
For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Dumbbell Box Step-Overs
1 Minute of Rest
3 Minutes of Dumbbell Thrusters

Tuesday

A.
Take 12-15 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B.
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Sit-Ups
40 Double-Unders

Boom Lite

A.
Take 12-15 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B.
Five rounds for time of:
6 Pull-Ups
18 Kettlebell Swings
24 Anchored Sit-Ups

Saturday

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Hang Squat Cleans (135/95 lbs)
10 Shoulder to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

Friday

In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

Boom Lite

In teams of four, complete three rounds each of:
Row 500 Meters
30 Air Squats
20 Sit-Ups

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.