Workout of the Day

Friday!

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

B.
“Little Bear”
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

Boom Lite:

A.
Four sets of:
Back Squats x 8-10 reps @ 30X0
Rest 45 seconds
Single-Leg Hip Bridge x 10 reps each leg @ 2011
Rest 45 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 45 seconds

B.
Three sets for times of:
Run 400 Meters
Rest 2 minutes

Thursday!

A.
Shoulder Press @ 20X1
Rest 2 minutes between each set.
*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep

B.
Four rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar

Boom Lite:

A.
Three sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Death March x 20 steps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
10 Burpees

Wednesday!

A.
Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs
Rest 4 minutes, and then…
C.
Complete as many rounds and reps as possible in 8 minutes of:
100 Meter Sprint
12 Push-Ups

Boom Lite:
Same as above – work with your coach to scale as needed

Happy 4th of July!

9:30AM CLASS ONLY

Workout:
Run 800 meters
Deadlift x 10 reps (315/225#)
Run 800 meters
50 sit-ups

Either perform solo or break up with a teammate. Complete as many rounds and reps as possible in 45 minutes.

Monday! Normal class schedule today.

Reminder: Tuesday only 9:30AM Class!

A.
Take 15-20 minutes to build to a heavy-ish Clean
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up.)

Boom Lite:

A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats

Saturday and Happy July! Pool Party Tomorrow! See you there

Workout:

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.

Friday! Don’t forget our Boom pool party on Sunday. 2PM until 4!

A.
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes
Go heavy on these!
B.
Three rounds for time of:
400 Meter Run
50 Double-Unders
15 Overhead Squats (95/65 lbs)

Boom Lite:

A.
Three sets of:
Bulgarian Split Squat x 8-10 reps @ 30X0
Rest 45 seconds
Turkish Get-up x 2-3 reps each arm
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
B.
Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats (with KB Goblet hold if possible)

Thursday!

A.
Deadlift
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

Perform these with PERFECT posture and mechanics.

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:
Romanian Deadlift x 6-8 reps @ 3111
Rest 45 seconds
Single-Arm Kettlebell Row x 6-8 reps @ 2111
Rest 45 seconds
Plank Hold x 30-45 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
7 Burpees
7 Kettlebell Swings

Wednesday!

A.
Five sets of:
Strict Shoulder Press x 4-6 reps @ 20X1
Rest 2-3 minutes
B.
Three rounds for time of:
400 Meter Run
40/30 Push-Ups
40 Air Squats

Boom Lite:

A.
Four sets of:
Tempo Pushups x 10-15 reps @ 1111
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Four rounds for time of:
400 Meter Run
30/20 Push-Ups
20 Air Squats

Tuesday!

A.
Five sets of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar

Boom Lite:

A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Walking Lunge x 20 steps @ 1010
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
12 V-Ups