Workout of the Day

Tuesday

Warm-up.
Band Pull-Aparts x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps

Followed by…

Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Halos x 5-10 reps each direction
Station 2 – Medicine Ball Activation x 60 seconds
Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2111

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?

Warm-Up.
Full Body CARs Routine

Followed by…

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Then…

For time:
200 Double-Unders
400 Meter Run/Row
40 Deadlifts (185/125 lbs)
400 Meter Run/Row
30 Power Snatches (95/65 lbs)
400 Meter Run/Row
20 Thrusters (95/65 lbs)
400 Meter Run/Row
10 Bar Muscle-Ups (20 Chest-to-Bar Pull-Ups)

Boom Lite

Warm-Up.
Full Body CARs Routine

Followed by…

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Then…

For time:
200 Single-Unders
400 Meter Run/Row
40 Single Kettlebell Sumo-Deadlifts (heavy)
400 Meter Run/Row
30 Alternating Single-Arm Dumbbell Snatches
400 Meter Run/Row
20 Dumbbell Thrusters
400 Meter Run/Row
10 Strict Chest-to-Bar Pull-Ups

Saturday

Warm-Up.
Spend 5 minutes working on some type of inverted progression (freestanding handstands, holds against the wall, single-arm holds, handstand walking, handstand marching, wall climbs, etc.)

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 Dumbbell Snatches
immediately followed by…
Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches

Rest 6 minutes, and when the running clock reaches 18:00…

In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by…
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the rowing and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.

Thursday

Warm-Up.
Full Body CARs Routine

Followed by…

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Then…

Four rounds for time of:
Row 500 Meters
20 Burpees
16 Jumping Lunges
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)

Boom Lite

Warm-Up.
Full Body CARs Routine

Followed by…

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Then…

Row 500 Meters
30 Abmat Sit-Ups
20 Reverse Lunges
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)

Wednesday

Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side

Then…

A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 60-90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups/ Strict Pull-Ups

Boom Lite

Same as above. Modify as needed.

Tuesday

Warm-Up.

Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone Plank (Left)
30 seconds of Single-Leg Prone Plank (Right)
20 seconds of Split Squat Jumps (Left)
20 seconds of Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.

Then…

A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.

B.
For time:
800 Meter Run
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

Boom Lite

Same as above.

Monday

Thursday

Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Hip Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side

Then…

A.
Five sets of:
L-Seated Dumbell Presses x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

Boom Lite

Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Hip Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side

Then…

A.
Five sets of:
L-Seated Dumbell Presses x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Dumbbell Push Presses
9 Push-Ups
18 Mountain Climbers

Wednesday

Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Banded Good Mornings x 30-60 seconds
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

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.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1.1
(rest 4-5 seconds between singles)

Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Alternating Reverse Lunges (135/95 lbs)
12 Toes to Bar

Boom Lite

Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Banded Good Mornings x 30-60 seconds
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Followed by…

Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

Then…

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
12 V-Ups

Tuesday

Warm-Up
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Then…

Five rounds for time of:
400 Meter Run/Row
15 Burpees to Target (touch your pull-up bar)
10 Strict Pull-Ups

Challenge…perform the running portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. When you get into the gym for the burpees and pull-ups, breathe however enables you to move through quickly, but once you start running again, work to resume nasal breathing as quickly as possible.

Boom Lite

Same as above.