Workout of the Day

Friday!
Warmup:
3:00 Hip Mobility / Shoulder Mobility
Snatch Progression

A.
Take 15-20 minutes to build to today’s 1-RM Snatch

B.
For time:
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

Boom Lite:
Warmup:
5:00 of:
5 Inchworm Pushups
10 Walking Lunges
10 Situps

A.
Four sets of:
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings
10 Burpees
200 Meter Run

Thursday!
Warmup:
3:00 Double Under Practice
25 Wall Ball Shots

A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Mountain Climbers
10 Push-Ups

Wednesday:
Warmup:
15 Burpees
15 Band Pull-aparts

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Burpees
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Boom Lite:
Same as above

Tuesday!
2:00 Monster Walks
Snatch Warmup

A.
Six sets of:
3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 minutes

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar

Boom Lite:
Warmup:
2:00 Monster Walks
3:00 Toes to Bar Practice

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run

Monday!
Warmup:
5:00 of:
10 Reverse Lunges
10 Kb Swings
10 Abmat Situps

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

B.
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3111
Station 2 – Stationary or Ring Dips x 15 reps @ 2111
(use assistance if you are unable to keep this tempo for the full 15 reps)

B.
In teams of two, alternate sets to complete four each of:
20 Russian Kettlebell Swings
Run 400 Meters

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

Friday!
Warmup:
2:00 Hip Mobility
20 Light Thrusters

A.
Take 20 minutes to build to a new 1-RM Front Squat

B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell

*Looking for inspiration? Some of the best athletes in the world have completed 6 rounds of this!

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees

Thursday!

Warmup:
Row 500m
15 Band Pullups
15 Tempo Pushups @1111

A.
Take 20 minutes to build to today’s 2-RM Bench Press

B.
For time:
Row 1000 Meters
50 Pushups (Keep them good)
Run 800 Meters

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Bench Press x 6-8 reps @ 2011
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B.
For time:
Row 1000 Meters
50 Push-Ups
Run 800 Meters

Wednesday!
Warmup:
2:00 Monster Walks
20 Slow Walking Lunges
10 Burpees

A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)

Boom Lite:
Warmup: Same as above

A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
15 Stationary Dips

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
15 Kettlebell Swings
10 Goblet Squats

Tuesday
Warmup:
5:00 of:
10 Dumbbell Thrusters
10 Situps
20 Double Unders

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Shoulder Press x 6-8 reps @ 20X1
Station 2 – Side Plank x 45 seconds each side
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Dumbbell Thrusters
12 Box Jump or Step-Overs
12 Anchored Sit-Ups

Monday!
Warmup:
Three Steady Rounds:
10 Banded Good Mornings
10 Jumping Squats
10 Ring Rows

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

B.
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)

Boom Lite:
Warmup: Same as above

A.
Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
Two sets for times of:
15 Burpees
300 Meter Run
Rest 2 minutes