Workout of the Day

Thursday!

A.
Three sets of:
Barbell Loaded Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes

B.
Three rounds for time of:
10 Thrusters (135/95 lbs)
20 Pull-Ups
400 Meter Run

Boom Lite:

A.
Three sets of:
Front Squats or Goblet Squats x 8-10 reps @ 3011
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111
(use an appropriate weight or modification for this rep range)
Rest 45 seconds
Hollow Rock/Hold x 30-45 seconds
Rest 45 seconds
Jump Rope (Single or Double-Unders) x 45-60 seconds
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
7 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

Wednesday!

A.
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

B.
Three rounds for time of:
10 Deadlifts (275/185 lbs)
15 Ring Dips
30 Double-Unders

Boom Lite

A.
Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg @ 2010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
Row 250 Meters/ Run 200 Meter
25 Kettlebell Swings

Tuesday

A.
Every 90 seconds, for 18 minutes (12 sets):
Hang Snatch x 1 rep

Build as you go, but make sure the focus is on proper technique and mechanics as you build.

B.
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar

Boom Lite

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Kettlebell Windmills x 6-8 reps each arm
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Box Step-Overs
10-V-Ups

Monday

A.
Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

B.
Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Boom Lite

A.
Three sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

Friday

A.
Four sets of:
Deadlift x 4-6 reps @ 3111
(open hands at the bottom of the deadlift, then close them and lift again)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
(if you cannot get 8 reps or more, accumulate until you get 8 reps)
Rest 3 minutes

B.
Three sets for max reps of:
45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest

Boom Lite

A.
Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
Three sets for max reps of:
45 seconds of Kettlebell Swings
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press
15 seconds or Rest

A.
Shoulder Press @ 20X1 tempo
* 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
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)

B.
10 Rounds For time:
200m Run
10 Wallball Shots (20/14#)

Boom Lite:

A.
Three sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 60 seconds
Jump Rope x 60 seconds
(work on Jumping mechanics – Single or Double-Unders)
Rest 60 seconds

B.
Three rounds for time of:
Run 400m
30 Air Squats

Wednesday

A.
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)

B.
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (55/35 lbs)

Boom Lite

A.
Four sets of:
Kettlebell Swings x 25 reps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 60-feet each arm
Rest 45 seconds
Hollow Rocks/Hollow Holds x 30-45 seconds
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Snatches

Tuesday

A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Thrusters (95/65 lbs)
10 Pull-Ups

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Planks x 45 seconds each side
Rest 45 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Thrusters
5 Strict Pull-Ups

Monday

For time:
Run 800 Meters
immediately followed by…

Three rounds of:
10 Shoulder to Overhead (155/105 lbs)
20 Box Jumps (24″/20″)
30 Kettlebell Swings (24/16 kg)

immediately followed by…
Run 800 Meters

Boom Lite

For time:
Run 800 Meters
immediately followed by…

Three rounds of:
10 Dumbbell Push Press
15 Dumbbell Box Step-Overs
20 Kettlebell Swings (heavy)

immediately followed by…
Run 800 Meters

“Trucker Dukes“
In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
45 Synchronized Burpees
followed by as many rounds as possible of:
Partner 1: 4 Strict Pull-Ups + 10 Air Squats + 13 Sit-Ups
Partner 2: Prone Plank Hold
Partner 3: Rest

Continue to rotate through the stations until time is called.