Workout of the Day

Thursday

A.
Three rounds for time:
500 Meter Row
21 Deadlifts (225/155 lbs)
12 Bar-Facing Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Boom Lite

Wednesday

Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side

Followed by…

Take 10  minutes to work on handstand and pistol drills or progressions.

Followed by…

Air Squats x 15
100 Meter Warm-Up Row
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Row
Air Squats x 15

Then…

Complete as many rounds and reps as possible in 35 minutes of:
100 Double-Unders
30/20 Calories of Assault Bike or Rowing
20 Front-Racked Kettlebell Reverse Lunges (24/16 kg)
20 Toes to Bar

Boom Lite

Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side

Followed by…

Take 10  minutes to work on handstand and pistol drills or progressions.

Followed by…

Air Squats x 15
100 Meter Warm-Up Row
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Row
Air Squats x 15

Then…

Complete as many rounds and reps as possible in 35 minutes of:
100 Single-Unders
30/20 Calories of Assault Bike or Rowing
20 Front-Racked Kettlebell Reverse Lunges
10 Strict Hanging Leg Raises

Tuesday

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1.1
(rest 5-10 seconds between singles)

Build over the course of eight sets to today’s heavy double.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Boom Lite

Warm-Up

Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps

Then…

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings

Saturday

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…

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes

Friday

Thursday

Warm-Up.
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side
Static Hang x MAX seconds

Followed by…

Four Sets each side:

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Followed by…

Row 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

Then…

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

Boom Lite

Warm-Up.
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side
Static Hang x MAX seconds

Followed by…

Four Sets each side:

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Followed by…

Row 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

Then…

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Mountain Climbers
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Jumping Lunges

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
10 Push-Ups

Wednesday

Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps

Then…

A.
Three to Four sets of:
Kettlebell Complex
10 Bulgarian Goat Bag Swings
10 Single-Arm Kettlebell Presses (each arm)
10 Alternating Reverse Lunges with Goblet Hold
10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes

B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Rowing
10 Dumbbell Burpee Deadlifts

Tuesday

Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

Followed by…

Three Sets:
Shoulder Press x 5 (lightish weight or barbell only)
Close Grip Overhead Squat x 5
Overhead Carry x 25 yards
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5

Then…

A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

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

Boom Lite

Monday

Warm-Up.

Hip Flexor Stretch + Posterior Activation

Followed by…

Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 6
Waiter Hold Kettlebell Alternating Reverse Lunges x 6

Then…

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot Farmer’s Carry (32/24 kg KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows

Boom Lite

Same as above.

Saturday

Warm-Up.

Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Row x 30 seconds
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds

Then…

In teams of two, complete five rounds for time of:
Relay Row 800 Meters
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Only start deadlifts once both members are back at the barbell.

Boom Lite

In teams of two, complete five rounds for time of:
Relay Row 600 Meters
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)

Only start kettlebell swings once both members are back at their station.