Workout of the Day

Thursday

A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
10 Burpees

C.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Boom Lite

Same as above. Modify as needed.

Saturday!

Reminder: Monday + Tuesday = CLASSES CANCELLED

Workout:

12 Days of Christmas:
1 – 20 Double Unders
2 – Power Cleans (135 / 95#)
3 – Ring Dips
4 – DB Ground to Overheads (55/35#)
5 – Burpees
6 – Toes to Bar
7 – Push ups
8 – Box Jumps
9 – Kettlebell Swings
10 – Pull ups
11 – Front Squats (135 / 95#)
12 – Shoulder to Overheads (135 / 95#)

Boom Lite:

1 – Set of 20 Jump Rope
2 – Medball Thrusters
3 – Dips on Box
4 – DB Ground to Overheads
5 – Burpees
6 – Situps
7 – Push ups
8 – Box Jumps
9 – Kettlebell Swings
10 – Ring Rows
11 – Squats with Medball
12 – Reverse Lunges with Medball

2016 Scores:

2015 Scores:

Friday

A.
Four sets of:
Front Squat x 6-8 reps
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Farmer’s Carry x 100 feet each arm
Rest 45 seconds

B.
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

Boom Lite

Same as above. Modify as needed.

Thursday

A.
Four sets of:
Strict Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.
Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips
Rest 60 seconds between sets

Boom Lite

Same as above. Modify as needed.

Tuesday!

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
80-Meter Suitcase Carry – switch arms halfway
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
10 Dumbbell Push Presses
10 Dumbbell Box Step-Ups

Monday!

Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Burpees
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest

Friday!

Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Boom Lite:

A.
Four sets of:
Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
or
Supine Leg Lowering x 5 reps @ 5010
Rest 45 seconds
Jump Rope Technique x 45-60 seconds
Rest 45 seconds

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step-Ups (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Thursday!

Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

Boom Lite:

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

Wednesday:

A.
Three sets of:
Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Rounds of 20, 15 and 10 reps for time of:
Dumbbell Snatch
Anchored Sit-Ups