Workout of the Day

Wednesday!

Warmup:
5:00 of:
Jog 100
10 Light Kb Swings
10 Easy Ring Rows

A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
10 Strict Pull-Ups
30 Kettlebell Swings
Run 400 Meters

Tuesday!

Warmup:
5:00 of:
Row 15 Calories
10 PVC Overhead Squats

A.
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch

B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

Boom Lite:
Warmup:
5:00 of:
Row 15 Calories
10 Slow Walking Lunges
5 Burpees

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds

B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

Monday!

10:30AM Group Class ONLY

“Helton”
3 Rounds:
800 Meter Run
30 Dumbbell Squat Cleans (50’s/30’s)
30 Burpees

Saturday!

In teams of two, with only one person working at a time, complete the following:
200 Wall Ball Shots
600 Meter Overhead Carry (45/25 lb plate)
200 Push-Ups
600 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

Warmup:
Jog 400m
then:
2 Rounds:
10 Light DB Ground to Overhead
10 Ring Rows

For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run

Boom Lite:
Same as above – modify as needed

Thursday!

Warmup:
Two Rounds:
Row 500m
10 Goblet Lateral Lunges
10 Pushups

A.
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets and work on mobility to prepare for Part B.

B.
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets

Boom Lite:
Warmup: Same

A.
Three sets of:
Front Squat x 6 reps @ 31X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Two sets for times of:
Row 500 Meters
40 Push-Ups
20 Toes to Bar

Rest 4-5 minutes between sets.

Wednesday!

Warmup:
5:00 AMRAP
Jog 100m
10 Light Thrusters

A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

Boom Lite:
Warmup: Same

A.
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
Rest 45 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

Warmup:
Three Steady Rounds:
10 Inchworm Pushups
10 Ring Rows

A.
Three sets of:
Strict Pull-Ups x 6-8 reps @ 21X1 – add weight if too easy
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 60 seconds
Turkish Get-Up x 1 rep each arm
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Burpees x 10 reps
Box Jumps x 20 reps
200 Meter Run

Boom Lite: Same as above, modify as needed

Warmup:
Jog 400m
then:
Four Steady Rounds:
5 Light Deadlifts
5 Light Front Squats
5 Light Cleans
5 Light Jerks

A.
Every 4 minutes, for 20 minutes (5 sets):
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)

Boom Lite:
Warmup:
Two Rounds:
Jog 200m
10 Light Kb Swings
10 Goblet Squats

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

B.
Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats

Use the same kettlebell for both movements.

Saturday!

Warmup:
5:00 Double Under Practice

Workout:

Five sets of “Barbara”:
Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.