Workout of the Day

Monday! Let’s have a great week 🙂
Warmup:
5:00 of:
10 Tempo Pushups @ 1111
10 Light Push Press
10 Abmat Situps
10 Airsquats

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps

B.
In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
Row 500m

Choose weight that is challenging for partners to move without rest through the ten reps.

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Step-Overs
Row 400m

In teams of two, complete:
100 Pull-Ups
20 Lengths of Gym Farmers Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
20 Length of Gym Farmers Carry
100 Burpee Box Jump-Overs (24″/20″)
20 Length of Gym Farmers Carry

Partition the reps however you would like.

Warmup:
5:00 of:
10 Band Pull-aparts
10 Kettlebell Swings
5 Burpees

A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 4-6 reps
*Use heavy dumbbells or a barbell.
**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses
10 Burpees Over the Barbell

Choose a load that will challenge you!

Boom Lite:
Same as above – modify as needed

It’s December!
Warmup:
2:00 Hip Mobility
2:00 of:
10 Slow Walking Lunges
10 Wallball Shots

A.
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B.
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Boom Lite:
Same as above – modify as needed

Wednesday:
2:00 Banded Glute Activation
3:00 of:
10 Light Thrusters
10 Ring Rows

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single-Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

Tuesday!
Warmup:
2:00 Double Under Practice
15 Situps
15 Ring Rows

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12:Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
75 Double Unders / 90 Seconds Practice

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: Hollow Hold x 60 seconds accumulated time
Minutes 5-6 & 11-12: 45-60 second Handstand Hold against wall

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
50 Jump Rope / 90 Seconds Practice

Monday!
Warmup:
5:00 of:
10 Banded Good Mornings
10 Wallball Shots

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Shoulder Press x 6 reps @ 2011

B.
For time:
50 Air Squats
40 Kettlebell Swings
20 Burpees
Row 1000 Meters

Saturday!

In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Friday!

9AM and 5:15 CLASS ONLY

See you there!

Happy Thanksgiving Everyone!

We will have class on Thursday at:

7:30AM – Boot Camp

9:00AM – Group Workout

All other classes cancelled. Hope to see you in the morning and have a great day!

Friday Schedule:

9:00am and 5:15pm ONLY