Workout of the Day

Friday

A.
Five sets of:
Shoulder Press x 2-3 reps
Rest 2-3 minutes

B.
In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press (115/75 lbs)
7 Toes to Bar

Boom Lite

A.
Four sets of:
Single-Arm Press (Kettlebell or Dumbbell) x 6-8 reps each arm
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
In teams of two, partners will alternate to complete 7 rounds each of:
7 Push Press (Dumbbell or Barbell)
7 Toes to Bar

Thursday

Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters

Boom Lite

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
15 Burpees
20 Box Step-Ups with Dumbbell Farmer’s Carry
Run 400 Meters

Wednesday

A.
Five sets of:
Overhead Squat x 3
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)

Boom Lite

A.
Three sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Kettlebell Windmills x 5 reps each arm
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

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

Tuesday

A.
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds

B.
For time:
400 Meter Run
50 Wall Ball Shots
50 Push-Ups
400 Meter Run

Boom Lite

A.
Three sets of:
Front Squats x 8-10 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

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

Labor Day!

Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

Saturday

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Run
6 Burpee Box Jump Overs (24″/20″)

A.
Five sets of:
Push Press x 3-5 reps
Rest 2-3 minutes

B.
10 Min AMRAP:
5 Power Cleans (175/115 lbs)
Run 200 Meter

Boom Lite

A.
Four sets of:
Barbell or Dumbbell Push Press x 8-10 reps
Rest 60 seconds
Plank to Elbows x 10 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
10 Min AMRAP
3 Dumbbell Man-Makers
Run 200 Meter

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 2 minutes
Strict Supinated Grip Pull-Ups x 4-6 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

A.
Four sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes

B.
Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders

Boom Lite

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 60-feet each arm
Rest 45 seconds
Hollow Rocks, Hollow Hold, or Flutter Kicks x 30-45 seconds
Rest 45 seconds

B.
Four rounds for time of:
25 Kettlebell Swings
15 Push-Ups

Tuesday

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65 lbs)
10 Box Jumps (24″/20″)
400 Meter Run

Boom Lite

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Dumbbell Thrusters
10 Box Step-Overs with Dumbbells
250 Meter Row/200 Meter Run