Workout of the Day

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.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 20 seconds
Band Pull-Aparts x 30 reps @ 10X0
Rest 60 seconds
Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)
(goal is to use same weight as last week)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Push-Ups
10 Alternating Pistols

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.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 20 seconds
Band Pull-Aparts x 30 reps @ 10X0
Rest 60 seconds
Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)
(goal is to use same weight as last week)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches
10 Push-Ups
10 Alternating Pistols or Cossack Squats with Goblet Hold

Tuesday

Warm-Up.
Pec Smash x 30 seconds per arm
Shoulder Smash x 30 seconds per arm
Hawaiian Squat x 30 seconds per leg
Bear Crawl with Wrist Stretch x 30 seconds

Followed by…

Two Sets:

Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Rest 30 seconds

Then…

A.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-92%
*Sets 11-12 = 1 rep @ 93-95%

B.
Five rounds for time of:
10 Push Presses (135/95 lbs)
10 Chest-to-Bar Pull-Ups

Boom Lite

Warm-Up.
Pec Smash x 30 seconds per arm
Shoulder Smash x 30 seconds per arm
Hawaiian Squat x 30 seconds per leg
Bear Crawl with Wrist Stretch x 30 seconds

Followed by…

Two Sets:

Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Rest 30 seconds

Then…

A.
Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1 – 10-15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses @ 10X1
Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010
Minute 3 – 45 seconds of Reverse Snow Angels (slow & controlled)
Minute 4 – 45 seconds of Hollow Body Hold

B.
Five rounds for time of:
10 Dumbbell Push Presses
6-8 Strict Pull-Ups

Monday

Warm-Up.
Bird Dog x 10 reps per side
Segmented Cat-Cows x 10 reps
Leg Reach x 10 reps total

Followed by…

Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps

Then…

Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

Boom Lite

Friday

Warm-Up.

Warm-Up for Hinging Movements

Followed by…

Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Strict Hanging Knee Raises x 8-10 reps
Rest 60 seconds

Then…

A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Thursday

Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

B.
Against a 3-minute running clock…
20/15 Calories of Rowing/Assault Bike
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 6 minutes, and repeat for a total of three (3) sets.

Boom Lite

Warm-Up.

Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

Then…

A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)

B.
Against a 3-minute running clock…
20/15 Calories of Rowing/Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 6 minutes, and repeat for a total of three (3) sets.

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…

Five rounds for time of:
400 Meter Row
20 Wall Ball Shots (20/14 lbs)
10 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)

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…

Five rounds for time of:
400 Meter Row
20 Wall Ball Shots
10 Dumbbell Box Step-Overs

Tuesday

Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Two sets of:
Rowing x 30 seconds
Over/Under Barbell x 5 reps in each direction

Then…

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.
“Charley Horse”
For time:
75/50 Calories of Rowing or 50/35 Calories of Assault Bike
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.

Boom Lite

Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Two sets of:
Rowing x 30 seconds
Over/Under Barbell x 5 reps in each direction

Then…

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.
For time:
75/50 Calories of Rowing or 50/35 Calories of Assault Bike
30 Kettlebell Front Squats
30 Burpees

Monday

Saturday

Warm-Up.

Four sets of:
20 Seconds of V-Ups
10 Seconds of Rest
20 Seconds of Cossack Squats
10 Seconds of Rest
20 Seconds of Plank Walks
10 Seconds of Rest
20 seconds of Scapular Pull-Ups
10 Seconds of Rest
20 Seconds of Jumping Squats
10 Seconds of Rest

Then…

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Row
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups

Friday

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

Suggested loading per set (by %): 55, 60, 65, 70, 73, 76, 78, 80

B.
Against a 2-minute running clock…
20/15 Calories of Rowing
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 2 minutes, and repeat for a total of five (5) sets.

Boom Lite

A.
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds

B.
Against a 2-minute running clock…
20/15 Calories of Rowing
Max Reps of Strict Handstand Push-Ups or L-Seated Dumbbell Presses in remaining time

Rest 2 minutes, and repeat for a total of five (5) sets.