Workout of the Day

Thursday

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Burpees x 5

Then…

A.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 3 reps @ 80-85%

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Rowing
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)

Boom Lite

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Burpees x 5

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-8 reps @ 20X1
(aim for around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Rowing
15 Dumbbell Burpee Box Step-Overs

Wednesday

Warm-Up.
Full Body CARs Routine

Followed by…

Two Sets:
Kettlebell Halos x 5 each direction
Waiter Hold Alternating Reverse Lunges x 10 each side
Rotational Med Ball Throws x 5 per side
Bear Crawl x 20 yards forward + 20 yards backward
Rest as needed

Then…

Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Jumping Lunges
Wall Ball Shots (20/14 lbs)
Double-Unders
Push-Ups

Time Cap = 30 minutes

Boom Lite

Warm-Up.
Full Body CARs Routine

Followed by…

Two Sets:
Kettlebell Halos x 5 each direction
Waiter Hold Alternating Reverse Lunges x 10 each side
Rotational Med Ball Throws x 5 per side
Bear Crawl x 20 yards forward + 20 yards backward
Rest as needed

Then…

Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Reverse Lunges
Wall Ball Shots
Single-Unders
Push-Ups

Time Cap = 30 minutes

Tuesday

A.
Every 2 minutes, for 16 minutes (8 sets) of:
1 Push Jerk + 2 Split Jerks

Build over the course of the 8 sets to something heavy for today.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)
12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm)
12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)

Boom Lite

A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Station 2 – Hollow Rock or Hold x 45 seconds
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, the 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 25-30 seconds to complete your 5 reps if done properly)

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches
12 Single-Arm Dumbbell Push Presses (Left Arm)
12 Single-Arm Dumbbell Push Presses (Right Arm)

Monday

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…

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65-70%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 4 reps @ 80-85%
*Set 7 – 6 reps @ 70-75%

B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Boom Lite

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…

A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the Romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a Romanian deadlift.

B.
For time:
1000 Meter Row
50 Dumbbell Thrusters

Friday

Thursday

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 – Strict Toes-to-Bar x 8-10 reps @ 3011

B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
500 Meter Row
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
20 Pull-Ups

*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.

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 – Strict Toes-to-Bar x 8-10 reps @ 3011

B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
500 Meter Row
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
10 Strict Pull-Ups

*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.

Wednesday

A.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 4 reps @ 75-80%

B.
For time:
800 Meter Row
80-Foot Front-Racked Walking Lunges (24/16 kg KBs or DBs)
40 Front-Racked KB/DB Squats (24/16 kg KBs or DBs)
400 Meter Row
40-Foot Front-Racked Walking Lunges
20 Front-Racked KB/DB Squats
200 Meter Row
20-Foot Front-Racked Walking Lunges
10 Front-Racked KB/DB Squats

Boom Lite

A.
Three sets of:
Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds

B.
For time:
800 Meter Row
80-Foot Front-Racked Walking Lunges
40 Front-Racked KB/DB Squats
400 Meter Row
40-Foot Front-Racked Walking Lunges
20 Front-Racked KB/DB Squats
200 Meter Row
20-Foot Front-Racked Walking Lunges
10 Front-Racked KB/DB Squats

Tuesday

Warm-Up.
The Complete Snatch Warm-Up
Burgener Warm-Up x 2-3 sets

Then…

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Strict Pull-Ups
6 Strict Handstand Push-Ups
3 Snatches (135/95 lbs)

Boom Lite

Warm-Up.
The Complete Snatch Warm-Up
Burgener Warm-Up x 2-3 sets

Then…

A.
Every 90 seconds, for 15 minutes (5 sets) of:
Station 1 – Kettlebell Windmills x 5-6 reps each arm
Station 2 – 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.
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Pull-Ups
6 Strict Handstand Push-Ups
12 Kettlebell Swings

Monday

Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds

Then…

A.
For max reps (or calories):
60 seconds of Rowing
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)/Step-Overs
Rest 60 seconds
60 seconds of Toes to Bar/V-Ups
Rest 60 seconds
60 seconds of Double-Unders/Single-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)/Goblet Squats
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Rowing x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump-Overs/Step-Overs x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar/V-Ups x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders/Single-Unders x 65-70% of Reps Achieved in 60 seconds
Minute 5 – Front Squats/Goblet Squats x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds

Boom Lite

Same as above.

Friday

Warm-Up.
2 sets:

Burgener Warm-Up with a PVC Pipe

Then…

A.
Four sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds

B.
Four rounds for time of:
200 Meter Row
15 Push-Ups
200 Double-Unders
15 Push Presses (95/65 lbs)

Boom Lite

Same as above.