Workout of the Day

Friday

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Boom Lite

A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Thursday

A.
Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1 – Barbell Z-Press x 6-8 reps @ 2111
Minute 2 – Banded Overhead Triceps Extensions x 20 reps @ 1010
Minute 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Minute 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

B.
Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press (50/35 lbs)
Rest 30 seconds
60 seconds of Double-Unders
Rest 60 seconds

Boom Lite

Warm-Up.

Overhead Movement Prep

Followed by…

Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

Then…

A.
Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1 – Barbell Z-Press x 6-8 reps @ 2111
Minute 2 – Banded Overhead Triceps Extensions x 20 reps @ 1010
Minute 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Minute 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

B.
Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press
Rest 30 seconds
60 seconds of Rowing
Rest 60 seconds

Monday

Warm-Up.
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (4 sets):
Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)

Then…

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run/Row
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

Boom Lite

Warm-Up.
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (4 sets):
Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Bear Crawl x 30 seconds + Broad Jumps x 5 reps

Then…

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run/Row
16 Kettlebell Swings
8 Stationary Dips

Tuesday

Warm-Up.
Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.
For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)
50 Toes to Bar

Boom Lite

Warm-Up.
Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Three sets of:
Single-Leg Hip Thrusts x 8-10 reps each @ 20X1
Rest 60 seconds
Tempo Front Squat x 3 reps @ 31X1
Rest 60 seconds
Med-Ball Pec Activation Walk x 60 seconds
Rest 60 seconds

B.
For time:
20/15 Calories of Rowing
20 Strict Knees to Elbows or 30 V-Ups
30 Wall Ball Shots
20 Strict Knees to Elbows or 30 V-Ups
30 Wall Ball Shots
20/15 Calories of Rowing

Monday

Warm-Up.
Posterior Chain Mobility Drill 
Band Distracted Elevated Ankle Pulse x 30 seconds per ankle
Squat Rocks x 30-60 seconds
(hold in whatever position feels the tightest and try to breathe into that position)

Followed by…

Tabata Warm-Up x 3 sets:
20 seconds of Banded Squats
10 seconds of Rest
20 seconds of Plank Walks
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest

Then…

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Rowing
Station 2 – 30 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.

Boom Lite

Warm-Up.
Posterior Chain Mobility Drill 
Band Distracted Elevated Ankle Pulse x 30 seconds per ankle
Squat Rocks x 30-60 seconds
(hold in whatever position feels the tightest and try to breathe into that position)

Followed by…

Tabata Warm-Up x 3 sets:
20 seconds of Banded Squats
10 seconds of Rest
20 seconds of Plank
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest

Then…

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Rowing
Station 2 – 30 Front-Racked Kettlebell Walking Lunges
Station 3 – 30 Alternating Dumbbell Snatches
Station 4 – 20 Burpee Box Jump or Step-Overs
Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.

Saturday

Warm-Up.
3-6 minutes of CARs.
Pick your top three areas of need and perform one minute per area.

Followed by…

Nose to Wall Handstand Hold x 60 seconds
Pec Stick (or Medicine Ball) Activation x 60 seconds
Russian Baby-Makers x 10-15 reps
Pec Stick (or Medicine Ball) Activation x 60 seconds
Burpee Broad Jumps x 10

Then…

“Dustin Tannenhaus”

In teams of 4 (Dustin’s favorite number), with only one teammate allowed per station, complete as many rounds and reps as possible in 33 (Dustin’s age) minutes of:
Station 1 – 15 Burpees (The year Sofia & Dustin were married)
Station 2 – 29 Kettlebell Swings (The date Sofia & Dustin got married)
Station 3 – 7 Dumbbell Clusters (The month Dustin was born)
Station 4 – 25 Calorie Row (The day Dustin was born)

At the top of every minute, athletes must stop what they are doing and perform 8 Air Squats to commemorate Dustin and the month he and Sofia were married.

Friday

Warm-Up.

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Then…

“Invictus Baseline Interval Test” 
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Boom Lite

Same as above. Modify as needed.

Thursday

Warm-Up.

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3

Then…

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Boom Fitness

Warm-Up.

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3

Then…

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Rowing
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Wednesday

Warm-Up.

Overhead Movement Prep

Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Then…

A.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%

B.
Complete as many reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups
3 Strict Pull-Ups
6 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Strict Handstand Push-Ups
9 Strict Pull-Ups
and so on, continuing to add 3 reps each round.

Boom Lite

Tuesday

Warm-Up.

The Complete Snatch Warm-Up

Followed by…

Snatch Barbell Complex

Then…

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar

Boom Lite

Warm-Up.

The Complete Snatch Warm-Up

Followed by…

Two Sets (one set w/ each side) x 5 reps of each movement:
Kettlebell Halos
Kettlebell Windmills
Bottom’s Up Kettlebell Walk
Bottom’s Up Kettlebell Press
Bottom’s Up Kettlebell Waiter Walk
Goblet Squats

Then…

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
21 Kettlebell Sumo Deadlifts
14 V-Ups