Workout of the Day

Friday

Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position

Followed by…

Three Sets:
Row x 30 seconds
Burpees x 5
Rest 30-60 seconds

Then…

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

Boom Lite

Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position

Followed by…

Three Sets:
Row x 30 seconds
Burpees x 5
Rest 30-60 seconds

Then…

A.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.

Thursday

Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest on Rings

Boom Lite

Same as above.

Wednesday

Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Single-Leg Jumps x 5 each leg

Then…

A.
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Shoulder Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Tempo Push-Ups x 12 reps @ 1111
Minute 4 – Prone Plank x 30-40 seconds

B.
Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Hang Cleans
10 Dumbbell Push Presses

Tuesday

Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone Plank (Left)
30 seconds of Single-Leg Prone Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.

Then…

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

B.
For time:
400 Meter Row
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg)
20 Toes to Bar
400 Meter Row
30 Walking Lunges with Kettlebell Farmer’s Carry
15 Toes to Bar
400 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Toes to Bar

Boom Lite

Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone Plank (Left)
30 seconds of Single-Leg Prone Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.

Then…

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

B.
For time:
400 Meter Row
40 Walking Lunges with Kettlebell Farmer’s Carry
20 V-Ups or Hanging Leg Raises
400 Meter Row
30 Walking Lunges with Kettlebell Farmer’s Carry
15 V-Ups or Hanging Leg Raises
400 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry
10 V-Ups or Hanging Leg Raises

Monday

Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps

Followed by…

Barbell Complex x 2-3 sets w/ Snatch Grip:
Romanian Deadlifts x 5
Muscle Snatch x 5
Overhead Squats x 5
Hang Squat Snatch x 5
Close Grip Overhead Squat x 5
Rest as needed

Then…

A.

The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Boom Lite

Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps

Followed by…

Kettlebell Complex x 2 sets (one with each arm):
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed

Then…

A.

Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings
10 Burpees

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Deadlifts
10 Strict Pull-Ups

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
15 Box Step-Ups
15 Wall Ball Shots

Saturday

Option 1

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Option 2

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing
12 Kettlebell Swings
12 Goblet Squats
12 Dumbbell Push Presses

Friday

For time, partitioned any way:
40 Strict Pull-Ups
80 Calories of Rowing on Concept 2
120 Wall Ball Shots

20 Min Time Cap

Boom Lite

Same as above. Modify as needed.

Thursday

Warm-Up.
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 4011
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 20X1

Followed by…

10 Stationary Split Squats (left leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps
10 Stationary Split Squats (right leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps

Then…

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 65-70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Minute 3 – 24 Band Pull-Aparts
Minute 4 – 12 Parallette Shoot-Throughs
Minute 5 – 30-Second Front Leaning Rest on Rings

Boom Lite

Warm-Up.
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 4011
50 meter Medicine Ball Carry w/ Pec Activation
10 Medicine Ball Deadlifts @ 20X1

Followed by…

10 Stationary Split Squats (left leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps
10 Stationary Split Squats (right leg forward) w/ Paloff Hold @ 2111
20 Plank Shoulder Taps

Then…

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts or Double Kettlebell Deadlifts
Minute 2 – 16 Walking Lunges with Farmer’s Carry
Minute 3 – 24 Band Pull-Aparts
Minute 4 – 12 Parallette Shoot-Throughs 
Minute 5 – 40 Seconds of Prone Plank

Wednesday

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)

B.
For time:
50 Calories of Rowing
40 Toes to Bar
30 Strict Handstand Push-Ups
20 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)

B.
For time:
50 Calories of Rowing
40 V-Ups
30 Dumbbell Thrusters
20 Strict Pull-Ups
10 Strict Handstand Push-Ups or L-Seated DB Presses

Tuesday

A.
Take 20 minutes to build to today’s 1-RM Front Squat

B.
Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

Boom Lite

A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats