Workout of the Day

Monday

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep

Start at 70% and build to today’s heavy single.

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
10 Push Presses (115/95 lbs)

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

B.
Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges (or Alternating Reverse Lunges)
10 Burpees Over the Barbell (lateral)
10 Dumbbell Push Presses

Saturday

Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed by…

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

If you don’t have a couple of training partners to perform this with, do the following…
A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until the running clock reaches 15:00, and then….

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Friday

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
Scapular Push-Ups x 15 reps
Rest 60 seconds

B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 30 Single Kettlebell Deadlifts
Station 2 – 30 Jumping Lunges
Station 3 – 30 Band Pull-Aparts
Station 4 – 30 seconds of Prone Plank Hold

Boom Lite

Same as above.

Thursday

Warm-Up.

Two Sets:
Kettlebell Halos x 5 each direction
Single-Leg Deadlifts x 5 each side

Followed by…

Two Sets:

Kettlebell Windmills x 5 reps (left)
Single-Arm Kettlebell Push Press (left) x 5
Waiter Carry (left) x 20-30 yards
Kettlebell Windmills x 5 reps (right)
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards

Followed by…

Two Sets:

Kettlebell Snatch (left) x 5
Overhead Alternating Reverse Lunges (left) x5
Kettlebell Snatch (right) x 5
Overhead Alternating Reverse Lunges (right) x 5

Then…

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
250 Meter Row
10 Chest-to-Bar Pull-Ups
5 Overhead Squats*

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

Boom Lite

Warm-Up.

Two Sets:
Kettlebell Halos x 5 each direction
Single-Leg Deadlifts x 5 each side

Followed by…

Two Sets:
Kettlebell Windmills x 5 reps (left)
Single-Arm Kettlebell Push Press (left) x 5
Waiter Carry (left) x 20-30 yards
Kettlebell Windmills x 5 reps (right)
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards

Followed by…

Two Sets:
Kettlebell Snatch (left) x 5
Overhead Alternating Reverse Lunges (left) x5
Kettlebell Snatch (right) x 5
Overhead Alternating Reverse Lunges (right) x 5

Then…

A.
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 30 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 30 seconds
Romanian Deadlifts x 6-8 reps @ 3011
Rest 30 seconds
45 Seconds of Hollow Rocks or Hold
Rest 30 seconds

B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
250 Meter Row
20 Alternating Single-Arm Dumbbell Snatches

If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

Wednesday

Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side

Followed by…

Take 10-12 minutes to work on handstand and pistol drills or progressions.

Followed by…

Air Squats x 15
100 Single-Unders
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Single-Unders
Air Squats x 15

Then…

Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Row
12 Strict Handstand Push-Ups
15 Box Jumps
20 Alternating Pistols

Boom Lite

Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side

Followed by…

Take 10-12 minutes to work on handstand and pistol drills or progressions.

Followed by…

Air Squats x 15
100 Single-Unders
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Single-Unders
Air Squats x 15

Then…

Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Row
12 Strict Handstand Push-Ups or L-Seated DB Presses
15 Box Jumps
20 Alternating Cossack Squats with Kettlebell Goblet Hold

Tuesday

A.
Five sets of:
Front Squat x 2 reps @ 90-92.5%
Rest 2-3 minutes

B.
For max calories/reps:
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Wall Ball Shots (20/14 lbs)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Double-Unders

Boom Lite

A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 25 Jumping Lunges
Minute 3 – 30-Second L-Sit
Minute 4 – Valslide Leg Curls x 6-8 reps @ 3011
Minute 5 – 10 Supine Ring Rows @ 21X0

B.
For max calories/reps:
3 Minues of Rowing
Rest 60 seconds
3 Minutes of Wall Ball Shots
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Lateral Box Step-Overs

Monday

Warm-Up

Two Sets:
Push Press x 5 (Use Dumbbells/Kettlebells)
Overhead Alternating Reverse Lunges x 10 reps
Overhead Carry x 25 yards
Front Rack Carry x 25 yards
Front Rack Lunges x 10 reps

Then…

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

Friday

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1
Station 2 – Banded Overhead Triceps Extensions x 30 reps @ 10X0
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Rock or Hold x 45-60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Ring Dips
18 Push-Ups

Boom Lite

Same as above.

Thursday

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 4 – 100-Farmer’s Carry with Heavy Kettlebells

B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs
60 seconds of Strict Handstand Push-Ups
60 seconds of V-Ups
60 seconds of Kettlebell Swings
Rest 60 seconds

Boom Lite

Same as above.

Wednesday

Warm-Up.
Barbell Complex x 3 sets:
Clean Pulls x 3
Muscle Clean x 3
Tall Cleans x 3
Front Rack Alternating Reverse Lunges x 6
Rest as needed

Then…

A.
Four sets of:
Front Squat x 3 reps @ 87-90%
Rest 2-3 minutes

B.
Three rounds for time of:
10 Hang Squat Cleans (135/95 lbs)
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lbs)

Boom Lite

A.
Every 90 seconds, for 18 minutes (5 sets):
Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – Supinated Medball Leg Curls x 8 reps @ 3011
Station 3 – Hollow Rock or Hold x 45-60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

B.
Three rounds for time of:
10 Strict Pull-Ups
15 Goblet Squats (heavy)
20 Alternating Cossack Squats