Workout of the Day

Wednesday!
Warmup:
2:00: Hip / Hamstring Mobility
3:00 of:
10 Box Step Ups
10 Abmat Situps

A.
Four sets of:
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
L-Sit x 60 seconds
(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds

B.
Every 2:00 for 10:00 (5 sets)
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups

Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

Boom Lite:

Same as above – modify as needed

Tuesday!
Warmup:
5:00 of:
Row 200m
10 AirSquats
10 Jumping Lunges
5 Burpees

A.
Take 15 minutes to build to a heavy-ish Power Clean

B.
“The Chief”
Max rounds in three minutes of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set – it’ll make tracking your results much easier.

Boom Lite:
Warmup: Same

A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 3 minutes of:
12 Russian Kettlebell Swings
9 Air Squats
6 Push-Ups

Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set – it’ll make tracking your results much easier.

Monday!

Reminder: 9AM and 5:15 CLASS ONLY today. Regular schedule for the rest of the week.

Hope you had a wonderful Christmas!

Workout:
Warmup:
5:00 of
10 Elbows to Plank
10 Banded Good Mornings
10 Light Kb Swings

A.
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 25 Kettlebell Swings
Station 2 – 8-10 L-Seated Dumbbell Presses
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Station 4 – 60 second Prone Plank Hold

B.
Three rounds for max reps of:
60 seconds of Rowing (for Calories)
60 seconds of Strict Pull-Ups
60 seconds of Push-Ups

Boom Lite:

Same

Christmas Eve!

10:30AM CLASS

We will be doing the 12 days of Christmas workout. This is always a fun one so attend if you can. Looking forward to grinding through it with you! We had a great turnout last year and hoping for the same this year 🙂

-Ti

Warmup:
5:00 of:
10 PVC Passthroughs
10 Light Strict Press
10 Kips / Knees to Elbows

A.
Five sets of:
Shoulder Press x 2.2.2.2.2
(rest 10 seconds between doubles)
Rest 45 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds

B.
For time:
500 Meter Row
50 Burpees
500 Meter Row

Boom Lite:
Warmup: Same

A.
Five sets of:
Shoulder Press x 2.2.2.2.2
(rest 10 seconds between doubles)
Rest 45 seconds
45-60 seconds of Hollow Rocks or Hold
Rest 90 seconds

B.
For time:
500 Meter Row
30 Burpees
50 Meter Row

Thursday!
Warmup:
5:00 of:
10 Jumping Squats
10 Bowlers Lunges
1:00 Jump Rope Practice

Five sets for max reps of:
60 seconds of Pistols/Single-Leg Squats (Left)
60 seconds of Pistols/Single-Leg Squats (Right)
Rest 90 seconds
90 seconds of Kettlebell Swings (24/16 kg)
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds

Boom Lite:
Warmup: Same

Five sets of:
60 seconds of Alternating Reverse Lunges with DBs/KBs
60 seconds of Alternating Lateral Lunges
Rest 90 seconds
90 seconds of Kettlebell Swings
Rest 60 seconds
60 seconds of Rowing
Rest 60 seconds

Wednesday!
Warmup:
3:00 Double Under Practice
5:00 skill work conditioning piece

Five rounds for time of:
15 Deadlifts (135/95 lbs)
12 Hang Power Cleans (135/95 lbs)
9 Front Squats (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)

Boom Lite:
Warmup:
2:00 Jump Rope Practice
4:00 Hip and Shoulder Mobility

Five rounds for time of:
30 Kettlebell Swings
20 Goblet Squats
15 Push-Ups

Tuesday!
Warmup:
5:00 of:
Row 250m
10 Pushups
10 Abmat Situps

A.
Five sets of:
Bulgarian Split Squat x 6-8 reps
Rest 45 seconds
Ring Push-Ups x Max Unbroken Reps
Rest 45 seconds

B.
Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of V-Ups or Hollow Rocks
45 seconds of Rest

Boom Lite: Same as above – modify as needed

Warmup:
5:00 of:
10 Band Pull-aparts
10 Ring Rows
10 Light Overhead Squats

A.
Take 12-15 minutes to work on…
Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique

B.
Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups

Note time and weight used.

Boom Lite:
Warmup: Same

A.
Three sets of:
Romanian Deadlift x 8 reps @ 4111
Rest 45 seconds
Dumbbell Shoulder Press x 12 reps @ 2011
Rest 45 seconds
Banded Face Pulls x 12 reps @ 2111
Rest 45 seconds

B.
Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
(alternate between supinated and pronated grips each set)
Rest 60 seconds

Saturday! Join us tonight at CiderWorks from 5 until 7 to celebrate Boom’s 5th anniversary!

“Reps for Rescue”
In teams of two, compete “Reps for Rescue”:

100 Wall Balls
100 Pull-Ups
100 Hang Power Cleans (95/65)
100 Burpee Box Jumps (24/20)
1000 Meter Row

Teammates partition reps as needed