Workout of the Day

Monday!

A.
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes
B.
Five sets for times of:
15 Wall Ball Shots
15 Pull-Ups
Rest 60 seconds

Boom Lite:

A.
Four sets of:
Goblet Squat x 8-10 reps @ 3010
Rest 30 seconds
Weighted Pull-Ups x 2-3 reps @ 5111
Rest 30 seconds
Lateral Lunge x 8 reps each leg
Rest 30 seconds
Push-Ups x 8-10 reps @ 2010
Rest 30 seconds
B.
Five sets for times of:
16 Wall Ball Shots
8 Strict Pull-Ups
Rest 60 seconds

Friday!

Snatch Technique

A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

Boom Lite

Dynamic Group Warm Up

A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 20 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

B.
Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds

Thursday!

In teams of two, partners alternate rounds to complete five sets each of:
500 Meter Row
10 Dumbbell Man-Makers

Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press

Boom Lite

Same as above. Modify as needed.

Wednesday!

Dynamic Group Warm Ups

A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)

Boom Lite

Dynamic Group Warm Up

A.
Four sets of:
Back Squat x 8-10 reps @ 30X0
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 45 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
15/10 Calories Row/Assault Bike
10 Walking Lunges with DB/KB Farmer’s Carry

Tuesday!

A.
Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 2 minutes

B.
Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups

Boom Lite

A.
Four sets of:
Dumbbell Shoulder Press x 10-12 reps @ 2011
Rest 45 seconds
Alternating Forward Lunge x 10 reps each leg @ 1010
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B.
Three rounds for time of:
Run 400 Meters
40/30 Push-Ups

Monday!

Warm Up
Deadlift Techinque
2 Rounds
10 Banded Good mornings
5 Burpees

A.
Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 3-4 minutes between sets

B.
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell

Boom Lite

Warm Up
Same as above.

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Dumbbell Push Press x 8-10 reps
Rest 45 seconds

B.
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (heavy)
6 Burpees

Friday!

Dynamic Group Warm Up

Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
5 Kettlebell or Dumbbell Single-Arm Push Press (each arm)
10 Goblet Squats
Run 400 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.)

Boom Lite

Same as above. Modify as needed.

Thursday!

Dynamic Group Warm Up

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(please stick to the tempo prescription)
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups

Boom Lite

Dynamic Group Warm Up

A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
20 Push-Ups

Wednesday!

Dynamic Group Warm Up

A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Pull-Ups
12 Thrusters (95/65 lbs)
30 Double-Unders

Boom Lite

Dynamic Group Warm Up

A.
Four sets of:
Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 50 feet each arm
Rest 45 seconds

B.
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:
Row 250 Meters
20 Wall Ball Shots
10 Strict Pull-Ups