Workout of the Day

Saturday

Warm-Up.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

Then…

In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Burpee Box Jump-Overs (24″/20″)
60 seconds of Ground to Overhead (115/75 lbs)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds

Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

Friday

Warm-Up.

Lunge Matrix x 3 steps to each position

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…

A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

B.
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Push Press (95/65 lbs)
20 Front Squats (95/65 lbs)

Boom Lite

Warm-Up.

Lunge Matrix x 3 steps to each position

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…

A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

B.
Complete as many rounds and reps as possible in 14 minutes of:
20/15 Calories of Rowing
40 Air Squats

Thursday

Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps

Followed by…
Three sets of:
45 seconds of Rowing
Banded Good Morning x 15-20 reps
Rest 60 seconds

Then…

Four rounds for time of:
800 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Pull-Ups

Boom Lite

Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps

Followed by…
Three sets of:
45 seconds of Rowing
Banded Good Morning x 15-20 reps
Rest 60 seconds

Then…

Four rounds for time of:
800 Meter Run
40 Kettlebell Swings
10 Strict Pull-Ups

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 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps

Then…

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups or L-Seated Presses
20 V-Ups
30 Push-Ups

Boom Lite

Same as above.

Tuesday

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM Deadlift
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

B.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Boom Lite

A.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Supine Medball Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – 60 seconds of Barbell Roll-Outs @ 3011

B.
Five rounds for time of:
12 Dumbbell Deadlifts (touch one head of DB to ground)
9 Dumbbell Front Squats
6 Dumbbell Push Press

Monday

In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump-Overs (24″/20″)

(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)

Boom Lite

In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
15 Goblet Squats
10 Burpee Box Step-Overs

(Partner A runs; Partner B performs 15 goblet squats; Partner A performs 10 burpee box step-overs; Partner B runs; Partner A performs 10 goblet squats; etc….)

Saturday

Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run

Friday

Warm-Up.
Row 1000 meters

Followed by…

12-Minute Mobility for Hip Hinging

Followed by…

Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)

Then…

A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

Boom Lite

Warm-Up.
Row 1000 meters

Followed by…

12-Minute Mobility for Hip Hinging

Followed by…

Two Sets:
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags

Then…

A.
For time:
36 Kettlebell Swings
18 Knees to Elbows or Hanging Leg Raises
24 Kettlebell Swings
12 Knees to Elbows or Hanging Leg Raises
12 Kettlebell Swings
6 Knees to Elbows or Hanging Leg Raises

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

Thursday

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

Then…

A.
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
15 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 12:00…

B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
12 Wall Ball Shots (20/14 lbs)

Rest 4 minutes, and when the running clock reaches 24:00…

C.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Burpees

Boom Lite

A.
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
10 Strict Pull-Ups

Rest 4 minutes, and when the running clock reaches 12:00…

B.
Complete as many rounds and reps as possible in 8 minutes of:
24 Lateral Jumps Over Parallette
12 Wall Ball Shots

Rest 4 minutes, and when the running clock reaches 24:00…

C.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Burpees

Wednesday

Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

B.
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

Boom Lite

Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Back Squat x 10 reps @ 20X1
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Hollow Rock or Hold x 60 seconds

B.
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (40-feet down and back, switch arms on return back)