Workout of the Day

Thursday

Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run/Row
3 Ring Muscle-Ups/6 Chest-to-Bar Pull-Ups
3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24.

Boom Lite

Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run/Row
16 Kettlebell Swings
8 Stationary Dips

Wednesday

A.
Gymnastics Level 1, 2, 3

B.
Five rounds for time of:
40 Double-Unders
10 Push Presses (135/95 lbs)
10 Toes to Bar

Boom Lite

A.
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Shoulder Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Tempo Push-Ups x 12 reps @ 1111
Minute 4 – Prone Plank x 30-40 seconds

B.
Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Push Presses
10 Toes to Bar or Hanging Knee Raises

Tuesday

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Rowing
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (55/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.

Boom Lite

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Rowing
Station 2 – 30 Wall Ball Shots
Station 3 – 30 Alternating Dumbbell Snatches
Station 4 – 10 Burpee Box Step-Overs
Station 5 – 30 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.

Monday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)

Boom Lite

A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 45 seconds after each leg
Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 L-Seated Dumbbell Presses
6 Strict Pull-Ups
12 Alternating Cossack Squats with Goblet Hold

Saturday

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Friday

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

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings

Boom Lite

A.
Every 2 minutes, for 16 minutes (8 sets):
Push Press x 4-6 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
60 Single-Unders
10 L-Seated Dumbbell Presses
20 Kettlebell Swings

Thursday

A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell Row x 8 reps each arm @ 2111
Rest 30 seconds
Reverse Snow Angels x 20 reps (slow & controlled)
Rest 30 seconds
100-Foot Farmer’s Carry with Heavy Kettlebells
Rest 30 seconds

B.
For time:
60 Alternating Reverse Lunges with Dumbbells
50 Dumbbell Push Presses
40 Burpees
30 Toes to Bar or Hanging Knee Raises

Time Cap = 12 minutes

Boom Lite

Same as above.

Wednesday

Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run/Row
10 Thrusters (45/33lbs)
10 Burpees
50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

Boom Lite

Same as above. Modify as needed.

Tuesday

A.
Three sets of:
Goblet Squat x 6-8 reps @ 32X1
(if more load is needed, perform double kettlebell front-racked squat)
Rest 60 seconds
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Hollow Hold or Hollow Rock x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Monday

A.
Take 15 minutes to build to approximately 80% of your 1-RM Snatch

and then…

B.
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

Boom Lite

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Bulgarian Split Squat

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

B.
Every 5 minutes, for 25 minutes (5 sets) for times of:
500 Meter Row
25 Kettlebell Swings

Note weight of kettlebell used and time to complete each set.