Workout of the Day

Wednesday

Warm-Up.
12-Minute Mobility for Hinging

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)

Warm-Up.

Kettlebell Halos x 10 (5 each direction)
Walking Lunges w/ Overhead Reach x 10
(lock fingers together – focus on lengthening from the trailing toe to your locked fingers overhead)
Death Marches x 10
Waiter Carry + Farmer Carry x 100 meters (switch as needed)

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
For time:
800 Meter Run
30 Alternating Single-Arm Dumbbell Snatches

Tuesday

Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Rounds:
Row x 60 seconds
Pec Activation x 60 seconds

Then…

A.
Five sets of:
Push Press x 6 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 the same loads used on June 24, but aim to achieve at least 6 reps on each set. If you missed this session on June 24, use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

B.
For time:
800 Meter Run
80 Push Presses (95/65 lbs)
800 Meter Run

Boom Lite

Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Rounds:
Row x 60 seconds
Pec Activation x 60 seconds

Then…

A.
Five sets of:
Dumbbell Z-Press 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.
For time:
800 Meter Run
80 Dumbbell Push Presses
800 Meter Run

Monday

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats

Then…

A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Boom Lite

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats

Then…

A.
Three sets of:
Back Squat x 8-10 reps @ 30X0
Rest 60 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 60 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
6 Burpees
12 Kettlebell Swings

Wednesday

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

Boom Lite

Same as above. Modify as needed.

Tuesday

Warm-Up.
Spend 5-10 minutes working on shoulder internal rotation.

Followed by…

Barbell Complex x 2-3 sets w/ empty barbell:
Jefferson Deadlift x 5
Romanian Deadlift x 5
Muscle Cleans x 5
Hang Power Cleans x 5

Then…

A.
Take 15-20 minutes to build to today’s heavy Power Clean

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (185/135 lbs)

Boom Lite

Warm-Up.
Spend 5-10 minutes working on hip internal rotation.

Followed by…

Kettlebell Complex x 2-3 sets:
Jefferson Deadlift x 5
Windmills x 5 each arm
Front Rack Lunges x 5 each arm
Kettlebell Swings x 10

Then…

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
20 Kettlebell Swings

Monday

Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Sets:
Double-Under Practice x 30 seconds
Pec Activation x 60 seconds
Rest 30 seconds

Then…

A.
Five sets of:
Push Press x 5-6 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 the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
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.
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Sets:
Double-Under Practice x 30 seconds
Pec Activation x 60 seconds
Rest 30 seconds

Then…

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
20 Alternating Dumbbell Snatches
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

Saturday

Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)

Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats

Rest 2 minutes, and when the running clock reaches 14:00…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Push-Ups

Friday

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Boom Lite

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Rowing
20 V-Ups
15 Wall Ball Shots

Thursday

Warm-Up.
Wall Slides x 10 @ 3030
Shoulder CARs x 60 seconds per side

Followed by…

Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
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 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort

Then…

A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

B.
For time:
1000 Meter Row
30 Strict Handstand Push-Ups
50 Pull-Ups

Boom Lite

Warm-Up.
Wall Slides x 10 @ 3030
Shoulder CARs x 60 seconds per side

Followed by…

Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
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 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort

Then…

A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

B.
For time:
1000 Meter Row
25 Strict Handstand Push-Ups or L-Seated DB Presses
25 Strict Pull-Ups

Wednesday

Two Sets of:
Russian Babymakers x 5
Cuban Press x 5
Close Grip Overhead Squat x 5

Followed by…

Two Sets of:
Muscle Snatch x 3
Snatch Drops x 3 (lower for each one)
Sotts Press x 3
(Sotts Press for the under-mobile athlete)

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats