Workout of the Day

Tuesday

A.
Take 15-20 minutes to build to a 1-RM Clean & Jerk

B.
Five rounds for time of:
5 Shoulder to Overhead (135/95 lbs)
10 Toes to Bar
20 Double-Unders

Boom Lite

A.
Four sets of:
Push Press x 6-8 reps
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
In teams of two, partners alternate whole rounds to complete 4 rounds each of:
10 Wall Ball Shots
10 Burpees
10 V-Ups

Monday

A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

Boom Lite

A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111 each arm
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Same as above. Modify as needed.

Friday

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 (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

Boom Lite

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

Thursday!

A.
Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.
Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
75 Double Unders

Boom Lite:

A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Alternating Lateral Lunge x 10 reps each leg @ 2011
Rest 45 seconds

B.
Five rounds of:
20 Kettlebell Swings
20 V-Ups
50 Jump Rope

Wednesday

In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

Boom Lite

In teams of three, complete 5 sets each of:
500 Meter Row
20 Walking Lunges with Kettlebells or Dumbbells
10 Burpees

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

Tuesday

A.
Take 15-20 minutes to build to a 1-RM Shoulder Press

B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders

Boom Lite

A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 60 seconds
Hollow Rocks x 30 reps
Rest 60 seconds

B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Pull-Ups
6 L-Seated DB Presses
9 Stationary Dips

Monday

A.
Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean

B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Rowing
9 Power Cleans (185/135 lbs)
(Post times for all three sets – e.g., 1:36/1:44/1:57)

Boom Lite

A.
Three sets of:
Front Squats x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
25/15 Calories of Rowing
30 Kettlebell Swings

Saturday

Three sets for max reps of:
60 Seconds of Rowing (for Cals)
Rest 60 seconds
60 Seconds of Thrusters (95/65 lbs)
Rest 60 seconds
60 Seconds of Toes to Bar
Rest 60 seconds
60 Seconds of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes

Friday

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

B.
In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (32/24 kg)
10 Ring Dips

Boom Lite

A.
Three sets of:
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds
Death March x 20 steps @ 2011
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
In teams of two, partners alternate to complete 5 rounds each of:
15 Kettlebell Swings
10 Push-Ups

Thursday

A.
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups

Boom Lite

Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
5 Strict Pull-Ups
10 Dumbbell Thrusters