Workout of the Day

Tuesday

A.
Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

Boom Lite

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 10X1
Rest 45 seconds

B.
Three rounds for time of:
10 Strict Pull-Ups
20 Kettlebell Swings
200 Meter Row

Monday

A.
Gymnastics Level 1, 2, 3.

B.
Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (55/35 lbs)
15 Toes to Bar
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Boom Lite

Friday

A.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps @ 85-90%

B.
Three sets for max calories of:
45 seconds of Double-Unders
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
45 seconds of Front-Leaning Rest on Rings
Rest 75 seconds

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Band Pull-Aparts
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)

B.
Three sets for max calories of:
45 seconds of Jumping Rope
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
45 seconds of Front-Leaning Rest on Rings
Rest 75 seconds

Thursday

Warm-Up.
Static Hang on Rings x 30-60 seconds
Wall Slides x 5 @ 1515
Scapular Pull-Ups on Rings x 10

Followed by…

Two Sets:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60 seconds

Followed by…

Two Sets:
Row x 60 seconds
Wall Climbs x 1-2
Toes to Rings x 5-10

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Strict Pull-Ups x 6-8 reps @ 21X0
Minute 2 – Supine Ring Rows x 8 reps @ 2111
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – Prone Plank Hold x 45-60 seconds

B.
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Snatches
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips

Boom Lite

Same as above.

Wedneday

A.
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 12 Chest-to-Bar Pull-Ups
Minute 2 – 9 Strict Handstand Push-Ups
Minute 3 – 6 Ring Muscle-Ups or 6 Burpee Box Jump-Overs (24″/20″)

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

Boom Lite:

A.
Five sets of:
Strict Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 6 Supinated-Grip Ring Rows @ 2111
Minute 2 – 9 L-Seated DB Presses
Minute 3 – 12 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

Saturday

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
20 Calorie Row
15 Kettlebell Swings (32/24 kg)
10 Push-Ups
5 Strict Pull-Ups

Friday

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 60-75 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X0
Rest 60-75 sconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Box Jumps or Box Step-Ups
12 V-Ups

Boom Lite

Same as above. Modify as needed.

Thursday

A.
Three sets of:
Bulgarian Split Squats x 10-12 reps @ 2111 per leg
Rest 45 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 45 seconds
L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Rest 45 seconds

B.
For max calories:
3 Minutes of Rowing

Boom Lite

Same as above. Modify as needed.

Wednesday

Every 6 minutes, for 30 minutes (5 sets) for times:
40 Calories of Rowing
20 Wall Ball Shots (20/14 lbs)
10 Bar Muscle-Ups

Please note times for each of the five sets.

Boom Lite

Every 6 minutes, for 30 minutes (5 sets) for times:
40 Calories of Rowing
20 Wall Ball Shots
10 Strict Chest-to-Bar Pull-Ups

Please note times for each of the five sets.

Tuesday

A.
Five sets of:
Deadlift x 5 reps @ 21X1
Rest 2-3 minutes

Keep all sets above 75% of your 1-RM.

B.
Five rounds for time of:
400 Meter Row
40 Double-Unders
10 Deadlifts (225/155 lbs)

Boom Lite

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Medicine Ball Hamstring Leg Curls x 15
Station 2 – Plank x 45-0 seconds
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

B.
Five rounds for time of:
400 Meter Row
25 Kettlebell Swings