Workout of the Day

Monday!
Warmup:
2:00 Hip / Shoulder Mobility
Snatch Warmup

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.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

Boom Lite:

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.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 L-Seated Dumbbell Presses

Saturday!

Against a 3 minute running clock, complete as many rounds and reps as possible of:
50 Air Squats
40 Anchored Sit-Ups
30 Push-Ups
20 Pull-Ups

Rest 3 minutes between sets, and pick up the next set where you left off. Complete a total of five sets.

Boom Lite:

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike

Thursday!
Warmup:
5:00 of:
10 Band Pull-aparts
10 Light Strict Press
10 Light Push Press

A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 20 Lengths of Gym
20 Push Presses (95/65 lbs)
10 Pull-Ups

Boom Lite:
Same – modify as needed

Wednesday!
Warmup:
2:00 Jump Rope Practice
2:00 Monster Walks

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

Boom Lite:
Warmup: Same

A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)

B.
For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees

Tuesday!

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters (Capped at 4:30 – gogogo)
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

Boom Lite:

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
6 Strict Toes to Bar
9 Strict Pull-Ups
12 L-Seated DB Presses

Monday! Final week our our challenge, let’s make it a good one 🙂
Warmup:
5:00 of:
10 Slow Walking Lunges
10 Light Kb Swings
5 Inchworm Pushups

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk

Build over the course of the 10 sets to something heavy.

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

Boom Lite:
Warmup: Same

A.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
2 Length of Gym Bottom’s Up Kettlebell Carry each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

B.
Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups

Saturday!

10:30AM Group Class:

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
500m Row
Box Jump Overs
Burpee Pull-Ups
Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their rowing teammate finishes.

Friday!
Warmup:
2:00 Hip Mobility
then:
25 Slow Banded Squats

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B.
Three rounds for time of:
20 Length of Gym Run
12 Front Squats (185/135 lbs)
12 Toes to Bar

Boom Lite:
Warmup: Same

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Reverse Snow Angels x 20 reps (slow & controlled)
Rest 45 seconds

B.
Three rounds for time of:
20 Length of Gym Run
20 Goblet Squats (heavy)

Thursday!
Warmup:
2:00 Monster Walks
3:00 of:
10 Alternating Cossack Squats
Row 200m
5 Tempo Pushups @ 1111

A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B.
For time:
50 Calories of Rowing (or Assault Bike)

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