Workout of the Day

Friday! Don’t miss our 5 Year Anniversary Party @ Ciderworks on Saturday from 5-7pm!
Warmup:
5:00 of:
10 Slow Walking Lunges
10 Medball Thrusters
10 Calories Row

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B.
Every 3 minutes, for 9 minutes (3 sets):
Dumbbell Floor Press x 6-8 reps

C.
For time:
40/30 Calories of Rowing
30 Thrusters (115/75 lbs)

Boom Lite:

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Floor Press x 6-8 reps
Minute 2 – Prone Plank x 30-45 seconds
Minute 3 – Band Pull-Aparts x 20 reps

C.
For time:
40/30 Calories of Rowing
30 Dumbbell Thrusters

Thursday:
Warmup:
2:00 Shoulder Mobility
3:00 of:
10 Light Push Press
2 Length of Gym High Knees
2 Length of Gym Buttkicks

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.

B.
For max reps/calories:
90 seconds of Rowing
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing

Boom Lite:

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 2111
Station 2 – Hollow Hold x 60-90 seconds

B.
For max reps/calories:
90 seconds of Rowing
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing

Wednesday!
Warmup:
5:00 of:
10 Banded Good Mornings
10 Jumping Squats
10 Abmat Situps

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Build to today’s heavy-ish double.

B.
For time:
20 Burpees
15 Power Cleans (155/105 lbs)
20 Burpees
10 Power Cleans
20 Burpees
5 Power Cleans

Boom Lite:

A.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Supine Med Ball Leg Curls x 10-12 reps @ 2110
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

B.
For time:
15 Burpees
30 Russian Kettlebell Swings
15 Burpees
20 Russian Kettlebell Swings
15 Burpees
10 Russian Kettlebell Swings

Tuesday!

A.
Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….

B.
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Boom Lite:

Same as above

Monday!
Warmup:
2:00 Hip / Hamstring Mobility
3:00 of:
10 Kb Deadlifts
10 Jumping Lunges
5 Inchworm Pushups

A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Dumbbell Shoulder Press x 4-6 reps
(establish today’s 5-RM)
Rest 2 minutes

B.
For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups

Boom Lite:
Warmup: Same

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 4111
Rest 90 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 90 seconds

B.
For time:
Row 1000 Meters
60 Jumping Lunges or Alternating Reverse Lunges
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Saturday!

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

Friday!
Warmup:
2:00 of Double Under Practice
2:00 of:
10 Light Overhead Squats
10 Light Presses
5 Burpees

A.
For time:
30 Overhead Squats (135/95 lbs)
100 Double Unders
30 Burpees Over the Barbell
500m Row
30 Shoulder to Overhead (135/95 lbs)
100 Double Unders

Boom Lite:
Warmup: Same

A.
Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 2 Lengths of Gym (There and back)
Goblet Squat x 3-5 reps @ 3311

B.
In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 4 Lengths of Gym (Go heavy!)

Thursday!
Warmup:
5:00 of:
250m Row
10 Box Jumps (Step down)
5 Pushups

A.
Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.
In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/125 lbs)
6 Tall Box Jumps
9 Push-Ups

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

B.
In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
6 Burpees
6 Box Jump Overs

Wednesday!
Warmup:
2:00 of: Banded Glute Activation
2:00 of:
10 Goblet Squats
10 Kb Swings

A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

Tuesday!
Warmup:
2:00 Hip / Ankle Mobility
25 Burpees

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0
Station 2 – L-Seated DB Presses x 8-12 reps
Station 3 – Alternating Bowler’s Lunges x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20/14 lbs)