Workout of the Day

Wednesday

Tuesday

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

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Boom Lite

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Rowing
20 V-Ups
15 Wall Ball Shots

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.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

Friday

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Push-Ups

Thursday

A.
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run

Boom Lite

Same as above. Modify as needed.

Wednesday

A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

B.
For time:
1000 Meter Row
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Reverse Snow Angels x 20 reps @ 3131
Station 3 – Banded Glute Bridges x 30 reps @ 10X0

B.
For time:
1000 Meter Row
400 Meter Run
40 Alternating Dumbbell Snatches

Tuesday

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

Boom Lite

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Rowing
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups

Saturday

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Run
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 20/15 Calories of Rowing
Station 5 – Rest

Monday

A.
Gymnastics Progression

B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

Boom Lite

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 31X1
Station 3 – Kettlebell Windmill (Left) x 6 reps @ 4111
Station 4 – Kettlebell Windmill (Right) x 6 reps @ 4111
Station 5 – Barbell Roll-Outs x 8-10 reps @ 3010

B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
12 Wall Ball Shots
12 V-Ups
12 Burpees

In teams of three, complete three rounds each of:
300 Meter Row
(rest station)
20 Dumbbell Hang Cleans
(rest station)
10 Strict Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.