Workout of the Day

Friday

Warm-Up.

The Complete Snatch Warm-Up

Followed by…

Every 90 seconds for 4:30 (3 sets):
Close Grip Overhead Squat x 5-7 reps

Followed by…

Every 90 seconds for 4:30 (3 sets):
Snatch Balance x 3

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch from 2″ Below Knee
(pause 1-2 seconds in each starting position before snatching)

Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.

B.
For time:
Row 800 Meters
30 Power Snatches (135/95 lbs)
Row 800 Meters

Boom Lite

Warm-Up.

The Complete Snatch Warm-Up

Followed by…

Every 90 seconds for 9 minutes (3 sets):
Station 1 – Close Grip Overhead Squat x 5-7 reps
Station 2 – Broad Jumps x 5-7

Then…

A.
Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds

B.
For time:
Row 800 Meters
50 Single-Arm Dumbbell Snatches
Row 800 Meters

Thursday

Warm-Up.

Full Body CARs Routine

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…

Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 – 90 seconds of Double-Unders
Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)

Boom Lite

Same as above.

Wednesday

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

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.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works

Boom Lite

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

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.
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)

If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works

Tuesday

Warm-Up.

Overhead Movement Prep

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 5
Bottom’s Up Kettlebell Carry x 40 yards

Then…

A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 12-15 reps @ 2111
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.
Five rounds for time of:
10 Strict Handstand Push-Ups
20 Push-Ups
40 Double-Unders

Boom Lite

Warm-Up.

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 5
Bottom’s Up Kettlebell Carry x 40 yards

Then…

A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 12-15 reps @ 2111
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.
Five rounds for time of:
10 Strict Handstand Push-Ups or Heavy L-Seated DB Presses
20 Push-Ups
200 Meter Row

Monday

A.
Take 25-30 minutes to build to today’s 1-RM Deadlift

Teenagers build to a 3-RM.

B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)

Boom Lite

A.
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks
8 Single-Arm Dumbbell Hang Clean & Jerks

Saturday

Warm-Up.

Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps each side
Donkey Kicks x 5

Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5

Then…

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Friday

Warm-Up.

Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side

Followed by…

Clean & Jerk Barbell Complex

Then…

A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Clean x 1 rep @ 75-85% of 1-RM Clean

B.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Wall Ball Shots (20/14 lbs)
Rest 2 minutes and repeat for a total of THREE sets.

Record number of wall ball shots completed for each set.

Boom Lite

Banded Lat Stretch x 60 seconds each side
Banded Hip Flexor Stretch x 60 seconds each side

Followed by…

Two Sets:
Banded Good Mornings x 20 reps
Reverse Snow Angels x 10 reps
Row Sprint Start x 10 pulls

Then…

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Kettlebell Front Squats x 10 reps @ 3111
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111
Station 3 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

B.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Wall Ball Shots
Rest 2 minutes and repeat for a total of THREE sets.

Record number of wall ball shots completed for each set

Thursday

Warm-Up.

2 sets:

Burgener Warm-Up with a PVC Pipe

Then…

A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders

Boom Lite

A.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Barbell Rollout x 8-10 reps @ 3011
Rest 45 seconds

B.
For time:
50 Single-Unders
50 Dumbbell Push Presses
50 Dumbbell Push-Ups
50 Dumbbell Push Presses
50 Single-Unders

Tuesday

Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Row
10 Ground to Overhead (115/75 lbs)
10 Bar-Facing Burpees
5 Ring Muscle-Ups

Athletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath. Note times for each of the five sets.

Boom Lite

Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Row
20 Plate Ground to Overhead
10 Burpees to Bumper Plate

Wednesday

Warm-Up.

Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 yards
Single-Leg Kettlebell Deadlift x 5

Then…

A.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95% of TRAINING 1-RM

A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb DBs)

Boom Lite

Warm-Up.

Followed by…

Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 yards
Single-Leg Kettlebell Deadlift x 5

Then…

A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (step down)
10 Strict Knees to Elbows or Hanging Leg Raises
10 Alternating Reverse Lunges