Workout of the Day

Thursday

Boom Lite

Warm-Up.
Roll the Ropes for 5 minutes.

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Holds or Donkey Kicks x 30 seconds effort
Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Then…

Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 20/15 Calories of Rowing
Station 2 – 5 Burpee Box Jump or Step-Overs + 5-8 Strict Pull-Ups
Station 3 – 200 Meter Run
Station 4 – 5 Burpee Box Jump or Step-Overs + 10 Walking Lunges with KB Farmer’s Carry

Wednesday

Warm-Up
12-Minute Mobility for Hip Hinge Day

Followed by…

Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
*Practice speedy transitions throughout
Rest 30-60 seconds

Then…

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 Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Compare results to April 26, 2019.

Boom Lite

Warm-Up.
12-Minute Mobility for Hip Hinge Day

Followed by…

Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Kettlebell Swings x 3
Burpees x 3
*Practice speedy transitions throughout
Rest 30-60 seconds

Then…

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

Compare results to April 26, 2019.

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

Tuesday

Warm-Up.
Overhead Movement Prep
Spend 5-10 minutes on Pre-Run Warm-Up Drills

Then…

Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 Shoulder to Overhead

The barbell should be taken from the ground. Score = Load used.

Boom Lite

Warm-Up.
Overhead Movement Prep
Spend 5-10 minutes on Pre-Run Warm-Up Drills

Then…

Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 L-Seated Dumbbell Strict Presses

Score = Total load used.

Monday

“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.

Compare your results to April 8, 2019.

Boom Lite

Same as above. Modify as needed.

Saturday

Friday

Warm-Up.
Full Body CARs Routine
(note any “problem” areas)

Followed by…

5 minutes of focused mobility on one or two of your problem areas
10 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Then……

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

B.
For time:
1000 Meter Row
50 Alternating Pistols
50 Alternating Dumbbell Snatches (55/35 lbs)
50 Goblet Squats (55/35 lbs)

Boom Lite

Warm-Up.
Full Body CARs Routine
(note any “problem” areas)

Followed by…

5 minutes of focused mobility on one or two of your problem areas
10 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Then……

A.
Three sets of:
Landmine Rows x 8 reps each side @ 2111
Rest 45-60 seconds
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds between legs.

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

B.
For time:
1000 Meter Row
50 Alternating Pistols or Cossack Squats
50 Alternating Dumbbell Snatches
50 Goblet Squats

Thursday

Warm-Up.
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Burgener Warm-Up

Followed by…

Tabata (20 seconds work/10 seconds rest)
Plank Shoulder Taps x 2 sets
Mountain Climbers x 2 sets
V-Ups x 2 sets
Squats x 2 sets
Burpees x 2 sets

Then…

Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

Boom Lite

Wednesday

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

Followed by…

Kettlebell Windmills x 5 reps each side @ 3111 tempo
Single-Arm Kettlebell Push Press (left) x 6-8
Waiter Carry (left) x 20-30 yards
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards
Kettlebell Snatch (left) x 6-8
Overhead Alternating Reverse Lunges (left) x 6-8 steps
Kettlebell Snatch (right) x 6-8
Overhead Alternating Reverse Lunges (right) x 6-8 steps

Then…

A.
Six sets of:
Push Press x 3 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 3-4% more weight that you used last week.

B.
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Rowing (for calories)
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Strict Handstand Push-Ups
Minute 4 – 100 Meter Recovery Jog/Walk

Boom Lite

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

Followed by…

Kettlebell Windmills x 5 reps each side @ 3111 tempo
Single-Arm Kettlebell Push Press (left) x 6-8
Waiter Carry (left) x 20-30 yards
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards
Kettlebell Snatch (left) x 6-8
Overhead Alternating Reverse Lunges (left) x 6-8 steps
Kettlebell Snatch (right) x 6-8
Overhead Alternating Reverse Lunges (right) x 6-8 steps

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

B.
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Rowing (for calories)
Minute 2 – 45 seconds of Jumping Lunges
Minute 3 – 45 seconds of Strict Handstand Push-Ups or Dumbbell Strict Press
Minute 4 – 100 Meter Recovery Jog/Walk

Tuesday

Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Then…

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)

Please note times for each set, and any observations as to why your times differed. For example, if you tripped the rope and that negatively impacted your time, or if you made a decision to focus on quicker transitions and that helped you speed up, etc….

Boom Lite

Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Then…

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 Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Barbell Roll-Outs @ 3011
Station 4 – 60 seconds of Reverse Snow Angels

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
10 Strict Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry

Monday

Warm-Up.
Banded Scarcrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Cleans x 3
Rest as needed

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (115/75 lbs)
12 Front Squats (115/75 lbs)
12 Box Jump-Overs (24″/20″)

Boom Lite

Warm-Up.
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm

Followed by…

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

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat x 4 reps @ 3111
Station 2 – Supine Ring Rows x 10-12 @ 2111
Station 3 – Side Plank (Left) x 45-60 seconds
Station 4 – Side Plank (Right) x 45-60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
12 Ground to Overhead with Bumper Plate
12 Box Step-Ups