Workout of the Day

Wednesday

Warmup:
Row 500m
15 Kb Swings
15 Kb Deadlifts

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

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.
Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
25 Double Unders
Burpee Pull-Ups x 10 reps
25 Double Unders

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Ab-mat Situps x 10-15 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
25 Jump Ropes
10 Burpees
25 Jump Ropes

Tuesday!
Warmup:
Row 500m
2:00 Banded Glute Activation

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Front Squat x 6-8 reps @ 3011
Station 2 – Ring Rows x 8-10 reps @ 2111

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

Monday!

Warmup:
5:00 of:
10 Banded Good Mornings
10 PVC Overhead Squats
10 Ring Rows

A.
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 3-5 reps @ 3110
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
20 Kettlebell Swings
20 Push Press (DB or BB)
20 Box Jumps or Step-Ups

Boom Lite:

Same as above – modify as needed

Saturday!

In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
1000m Row
300 Squats
200 Kettlebell Swings
100 Burpees

Friday!

The Three Wise Men Tribute

Warmup:
2:00 Hip Mobility
2:00 Shoulder Mobility

Snatch / Power Clean Warmup

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

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: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

Thursday:
Warmup:
5:00 of
10 Band Pull-aparts
10 Inch Worm Pushups
15 Abmat Situps

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
400 Meter Run

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: 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
14 V-Ups
400 Meter Run

Warmup:
5:00 of:
Row 200m
10 Goblet Squats
10 Goblet Lateral Lunges

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

Boom Lite:

Same as above – modify as needed

Tuesday!
Warmup:
2:00 Banded Glute Activation
15 Medball Cleans

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

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups

Boom Lite:
Warmup:
2:00 Glute Activation
Row 500m

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings
Push-Ups

Monday!

Warmup:
5:00 of:
20 Double Unders
5 Light Thrusters
5 Light Push Press

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

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Overhead Walking Lunge x 20 steps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
1st min – Row 200/150 Meters
2nd min – Wall Climb x 2-4 reps
3rd min – Run 100 Meters

Saturday!

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1-
10 Box Jumps
5 Pull-Ups

Station 2-
10 Burpees
5 Dumbbell Ground to Overhead

Station 3-
300 Meter Run w/Med Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.