Workout of the Day

Wednesday

A.
Three sets of:
Pause Deadlift x 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% of 1-RM and build by feel)
Rest 60 seconds
20-30 Handstand Shoulder Taps
Rest 60 seconds

B.
Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups

Boom Lite

A.
Three sets of:
Pause Deadlift x 6 reps @ 1241
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
Handstand Hold x 45-60 seconds
(progress from back to wall to nose to wall, and eventually freestanding – choose based on what you can maintain)
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings
12 Strict Pull-Ups

Tuesday

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 30 seconds

B.
Three rounds for time of:
10 Burpees
15 Goblet Squats
20 Jumping Lunges

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.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Prone Plank x 45-60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Pull-Ups
12 Lateral Box Step-Ups

Saturday

“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize:
Pride

Friday

A.
Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

B.
For time:
40/30 Calories Rowing
30 Power Snatches (115/75 lbs)
20 Toes to Bar

Boom Lite

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Hollow Hold/Rock x 45 seconds
Station 5 – Farmer’s Carry x 45 seconds (heavy!)

B.
For time:
40/30 Rowing
40 Alternating Dumbbell Snatches

Thursday

A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C.
For max calories:
4 Minutes of Rowing

Boom Lite

Same as above. Modify as needed.

Wednesday

A.
Five sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses (55/35 lb DB)
10 Right-Arm Dumbbell Push Presses (55/35 lb DB)
15 Dumbbell Goblet Squats (55/35 lb DB)
20 V-Ups

Boom Lite

A.
Five sets for max reps of:
45 seconds of L-Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Jump Rope Practice
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Push Presses
10 Right-Arm Dumbbell Push Presses
15 Dumbbell Goblet Squats
20 V-Ups

Tuesday

Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
400 Meter Run/Row
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets. If you row instead of run, the cap on the rower will be 4 min 30 seconds for a total of 900 meter row.

Boom Lite

Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
400 Meter Run/ Row
30 Kettlebell Swings
12 Strict Pull-Ups

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets. If you row instead of run, the cap on the rower will be 4 min 30 seconds for a total of 900 meter row.

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 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
20 Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg)

Boom Lite

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
Wall Walks with Feet on a Box
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with neutral spine and hands under hips in L position. Good control on the walk out and back.

Exercise 3
Hollow Hold or Hollow Rock
Progression: (1) 30 seconds unbroken, perfect hold, arms by ears (2) 30 seconds of unbroken, perfect rocking (3) 45 seconds of unbroken, perfect low-amplitude rocking.
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

B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpees
12 Box Step-Ups
12 Reverse Lunges with KB/DB Farmer’s Carry

Saturday

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
400 Meter Run (Together)