Workout of the Day

Tuesday!

Dynamic Group Warm Up

A.
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1111
(terminate the set once you’re no longer able to maintain the prescribed tempo)
Rest 2 minutes

B.
Five rounds for time of:
Run 400 Meters
20 Wall Ball Shots

Boom Lite

Dynamic Group Warm Up

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 2011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Wall Ball Shots x 15 reps
Rest 45 seconds
Elbows to Plank x 8-10 reps
Rest 45 seconds

B.
In teams of three, with one partner per station, complete as many Dumbbell Man-Makers as possible in 12 minutes of:
Station 1 – 400 Meter Run
Station 2 – Dumbbell Man-Makers
Station 3 – Rest

Monday!

Warm Up
Dynamic Group Warm Up

A.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

B.
For max reps/calories:
2 Minutes of Double Unders
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)

Boom Lite

Warm Up
Dynamic Group Warm Up

A.
Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
For max reps/calories:
2 Minutes of Double Unders/Single Unders
Rest 2 Minutes
2 Minutes of Burpee Box Jump or Step-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Alternating Reverse Lunges

Friday!

Warm Up
Dynamic Group Warm Up

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.

Boom Lite

Warm Up
Dynamic Group Warm Ups

A.
Same as above.

B.
Against a two-minute running clock, complete:
10 Dumbbell Ground to Overhead
10 Box Step-Ups
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets.

Thursday!

Warm Up
2 Rounds
10 Kettlebell Deadlifts
10 Kettlebell Swings
10 Kettlebell Single Arm Press (5 each side)

A.
Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or mechanics, your set is over.

B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

Boom Lite

Warm Up
Same as above.

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings

Wednesday!

Warm Up
Dynamic Group Warm Up

A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
10 Wall Ball Shots (30/20 lbs to 10′ Target)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

Boom Lite

Warm Up
Dynamic Group Warm Up

Five sets of:
Barbell Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Kettlebell Swings x 20-30 reps
Rest 45 seconds

B.
For time:
Run 600 Meters
30 Dumbbell Thrusters
Run 600 Meters

Monday!

Warm Up
Dynamic Group Warm Up

A.
Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Boom Lite

Warm Up
Dynamic Group Warm Up

A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:
Row 1000 Meters
20 Burpees
40 Thrusters (45/33 lbs)

Saturday

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
50 Pull-ups
100 Push-ups
200 Squats
1200 Meter Run or Row

Friday

Warm Up
10 PVC Pass Throughs
10 Presses from behind the head
10 Banded Goodmornings

A.
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs)
10 Pull-Ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Hand-Release Push-Ups

Boom Lite

Warm Up
Same as above.

A.
Four sets of:
Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Russian Step-Ups x 10-12 reps each leg
Rest 45 seconds
Farmers Carry x 50 Meters
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Presses
5 Strict Pull-Ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings
10 Push-Ups

Thursday

Warm Up
Snatch Technique

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)

Boom Lite

Warm Up
Dynamic Group Warm Up

A.
Five sets of:
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Push-ups x 10-15 reps @ 21X1
Rest 45 seconds
Box Jumps x 15-20 reps
Rest 45 seconds

B.
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
5 Renegade Rows
10 Dumbbell Thrusters
100 Meter Run