Workout of the Day

Wednesday!

Dynamic Group Warm Up

A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups/L-Seated Presses
1 Minute of Strict Pull-Ups
Rest 3 minutes

Boom Lite

Dynamic Group Warm Up

A.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

B.
Same as above.

Tuesday!

Warm Up
2 Min Monster Walk
15 Banded Squats
20 PVC Thrusters

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
For time:
Run 600M
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups

Boom Lite

Warm Up
Same as above

A.
Four sets of:
Back Squat x 6 reps @ 31X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds

B.
For time:
Run 600M
25 Dumbbell Thrusters
20 Strict Pull-Ups

Monday!

Warm Up
Snatch Warm Up

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)

Boom Lite

Warm Up
Snatch Warm Up

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
Run 300 M
10 Single-Arm Dumbbell Push Presses (Left Arm)
10 Single-Arm Dumbbell Push Presses (Right Arm)

Saturday!

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

Friday!

Warm Up
5 Min of:
5 Inchworm Push Ups
10 Air Squats
30 Seconds Jump Rope

A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Farmer’s Carry 2 Length of the gym
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Reverse Lunges with Kettlebell in Goblet x 16-20 reps @ 20X1

B.
For time:
75 Sit Ups

Boom Lite

Same as above.

Thursday!

Warm Up
7 Min Dynamic Group Warm Up

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 6 reps @ 4011
Station 2 – Dumbbell Bench Press x 8 reps @ 21X1
Station 3 – Side Plank x 45 seconds each side

B.
In teams of three, perform three sets each for time of:
Row 500 Meters

If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.

Boom Lite

Same as above.

Wednesday!

Warm Up
10 Min of Hang Squat Clean Technique

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell

Boom Lite

Warm Up
5 Min of
10 Banded Goodmornings
10 Ring Rows
10 Sit Ups

A.
Five Sets of
Back Squat x 6 reps
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X1
Rest 60 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Wall Ball Shots
Burpees

Tuesday!

Warm Up
5 Min of:
5 Burpees
5 Band Pull-aparts
30 Seconds Plank

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups/Ring Dips

Boom Lite

Same as above.

Monday!

Warm Up
5 Min of Clean Technique
2 Rounds of
5 PVC Power Cleans
5 PVC Push Presses
5 PVC FR Reverse Lunges

A.
Take 15 minutes to build to today’s 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Boom Lite

Warm Up
Same as above.

A.
Same as above.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Overhead Presses with Kettlebells
12 Front-Racked Kettlebell Lunges
12 Push-Ups

Saturday!

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

**It is supposed to be at least 50 and partly sunny by 10:30, if it feels to cold we will make another plan.