Workout of the Day

Monday

A.
Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.

Exercise 2
Beginner HEADstand weight transfer drill
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down; should be able to stop half way down or up and hold in transition.

Exercise 3
Candlestick roll-up
Progression: (1) 4×5 with knees/feet together and no hands to get up (2) 4×10 with knees/feet together and no hands to get up (3) 4×10 with 20/14# med ball
Mastery: Performance of (3) with correct form.

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

OR

MUST MASTER LEVEL 1 FIRST:

Level 2:
Exercise 1
Low amplitude ring swings
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together; good arch in the back, good hollow in front, rings turn out in back and in in front and no translational swinging.

Exercise 2
Beginner lunge to handstand weight transfer drill
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down

Exercise 3
Strict TTB beginner – knees to chest
Progression: Max effort for total reps. 4x max effort strict TTB (knee to chest slight knee bend without toes completely touching bar permissible but not optima). If can not perform at least 3 reps then do toes as high as possible, pause at top and SLOW on the way down.
Mastery: total sum of 4 sets > 15 reps of full TTB (or knees to chest with slight knee bend permissible but not optimal)

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

OR

LEVEL 3 WORKOUT 1:

Exercise 1
Ring support swings
Progression: (1) 4×4 (2) 4×8 (3) 4×12
Mastery: performance of (3) with straight legs, feet and knees together, straight arms, hollow body and minimal translational swinging

Exercise 2
Beginner press to handstand jumps- press jumps
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with good control and no falling over

Exercise 3
Stalder leg lifts 3×15 8 inches
Progression: All reps touch and go without resting in top or bottom position. (1) 4×15 onto 4 inch (2) 4×15 onto 6 inch (3) 4×15 onto 8 inch.
Mastery: Performance of (3) with good touch and go reps. Heels must be lined up at or behind center of plate.

EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
50 Double-Unders
20 Push Presses (115/75 lbs)

Boom Lite

A.
Three sets of:
Dumbbell Bench Press x 10-12 reps @ 2011
Rest 60 seconds
Strict Pull-Ups x 10-12 reps @ 2010
Rest 2 minutes

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
25 Push-Ups
Run 200 Meters

Saturday

In teams of two, complete three rounds for time of:
1000 Meter Row
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Bar-Facing Burpees

Partners may partition the repetitions however they choose, but only one partner may be working at a time.

Friday

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20 Calories of Rowing
20 Dumbbell Thrusters (55/35 lb DBs)
20 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″ Box)
20 Pull-Ups
20 Box Jumps (24″/20″)

Partners will alternate movements, so Partner A performs 20 Calories of rowing, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.

Boom Lite

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20 Calories of Rowing
20 Dumbbell Thrusters
20 Dumbbell Box Step-Overs
10 Strict Pull-Ups
10 Burpees

Partners will alternate movements, so Partner A performs 20 Calories of rowing, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.

Thursday

A.
Four sets of:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 60 seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds

B.
Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)

Boom Lite

A.
Four sets of:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 60 seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds

B.
Three rounds for time of:
25 Lateral Box Step-Overs
25 Kettlebell Swings

Wednesday

A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 2-4 reps @ 20X1

If you achieve 4 successful reps, increase the load in the next set.

B.
For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
20 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, 10 Left, 10 Right.

Boom Lite

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps @ 21X1
Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps @ 21X1
Minute 3 – Hollow Body Roll to Superman x 4-6 rolls each way
Minute 4 – Front-Leaning Rest on Rings x 45 seconds
Minute 5 – Band Pull-Aparts x 10 reps @ 2020

B.
For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 V-Ups
20 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, 10 Left, 10 Right.

Tuesday

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Row
10 Strict Pull-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)
40 Air Squats

Boom Lite

Same as above. Modify as needed.

Monday

A.
Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.

Exercise 2
Beginner HEADstand weight transfer drill
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down; should be able to stop half way down or up and hold in transition.

Exercise 3
Candlestick roll-up
Progression: (1) 4×5 with knees/feet together and no hands to get up (2) 4×10 with knees/feet together and no hands to get up (3) 4×10 with 20/14# med ball
Mastery: Performance of (3) with correct form.

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

OR

MUST MASTER LEVEL 1 FIRST:

Level 2:
Exercise 1
Low amplitude ring swings
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together; good arch in the back, good hollow in front, rings turn out in back and in in front and no translational swinging.

Exercise 2
Beginner lunge to handstand weight transfer drill
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down

Exercise 3
Strict TTB beginner – knees to chest
Progression: Max effort for total reps. 4x max effort strict TTB (knee to chest slight knee bend without toes completely touching bar permissible but not optima). If can not perform at least 3 reps then do toes as high as possible, pause at top and SLOW on the way down.
Mastery: total sum of 4 sets > 15 reps of full TTB (or knees to chest with slight knee bend permissible but not optimal)

Workout
Time requirement: 15 minutes

EMOM for 15 minutes perform:
4 rounds
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

OR

LEVEL 3 WORKOUT 1:

Exercise 1
Ring support swings
Progression: (1) 4×4 (2) 4×8 (3) 4×12
Mastery: performance of (3) with straight legs, feet and knees together, straight arms, hollow body and minimal translational swinging

Exercise 2
Beginner press to handstand jumps- press jumps
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with good control and no falling over

Exercise 3
Stalder leg lifts 3×15 8 inches
Progression: All reps touch and go without resting in top or bottom position. (1) 4×15 onto 4 inch (2) 4×15 onto 6 inch (3) 4×15 onto 8 inch.
Mastery: Performance of (3) with good touch and go reps. Heels must be lined up at or behind center of plate.

EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

November

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses

Friday

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020

B.
For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row

Thursday

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – 10 Burpee Box Jump Overs
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Boom Lite

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Stationary Dips
Station 3 – 10 Burpee Box Jump Overs
Station 4 – 15 Hanging Leg Raises @ 2111
Station 5 – 10 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)