Workout of the Day

January 21, 2018
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Monday, 1/22

Warm Up 3 Rounds 6 Pause Squats 6 Hangging Scap Retractions 6 Squat to Bootstrappers 6 Reverse Hand Spider Lunges 6 Alt Bird Dogs Strength Squat Clean Prep (25 Min) 3×3 Power Position Power Clean 2×3 Power Position to Low Hang Power Clean+4 Front Squats 2×3 Pause in Power Position […]
January 21, 2018
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Programming Preview: Week of 1/22

Monday, 1/22: Squat Clean & Met Con Tuesday, 1/23: EMOM – Row, KB Swings, Assault Bike, Push Ups, and Box Jumps & Met Con Wednesday, 1/24: Back Squat & 3 Rounds NFT Thursday, 1/25: EMOM – HSPU + Jump Squat and Hollow Rocks & Split Jerk Friday, 1/26:  TBD Saturday, 1/27: Front Squat Test […]
January 20, 2018
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Sunday, 1/21

***Please be advised that there will be no Yoga for Athletes at U Street location this Sunday, 1/21*** Warm Up 3 Rounds 5 Hanging Scap Retractions 20’ Crab walk 5 Rolling Split Straddles 20’ Broad Jump Skill Ring Muscle Up Progressions (25 Min) 2x 10 False Grip Ring Row + […]
January 19, 2018
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Saturday, 1/20

***Please be advised that there will be no Yoga for Athletes at U Street location this Sunday, 1/21*** Warm Up 3 Rounds 15 Band Good Mornings 5 Squat to Boot Strappers 10 Squats 5 Pillar to Plank Strength Deadlift Complex (25 Min)* Prep: 1×10 RDL (bar only), 3×3 RDL + […]
January 18, 2018
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Friday, 1/19

Warm Up 3 Rounds 12 Squats 6 Alt T Push Ups 12 Alt Samson Lunges 6 Plank to Squat Prep: 2 Hang Hi Pull+2 Hang Power Cleans (bar only)+6 Alt DB Snatch (light) 6 Jump Squats 3 Hang Power Cleans (light)+ 3 Burpees+ 6 Step Ups 6 Jump Squats 3 […]
January 17, 2018
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Thursday, 1/18

Warm Up 3 Rounds 10 Squats (Pause/Regular/Jumping) 10 Rev Hand Spider Lunges 10 Alt Dead Bugs 2 Minutes Death Stretch/side (1:00 low/1:00 high) Strength Front Squat (25 min) Prep: 1×10 w/bar, 3×5 working up Work: 3×5 at same weight 3 Rounds NFT 10-15 Single Leg Split Squats/side 20 Spider Plank […]
January 16, 2018
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Wednesday, 1/17

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Squats 3 Plank to Squat 12 Band Good Mornings Prep (8 Min) 1×12 RDL+ 3 Hang Hi Pull+ 3 Hang Power Clean (bar only) 2×6 Deadlifts+ 2 Hang Hi Pulls+ 2 Power Cleans (from floor) +3 Kip swings (work up in […]
January 15, 2018
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Tuesday, 1/16

Warm Up 3 Rounds 5 Kip Swings 10 Band Pull Aparts 5 Dolphin Push Ups 10 Band Dislocates 2 Rounds 3-5 Kip swings 3 Kip to Hip Bridges Death by Pull Ups (20 Min)* On the first minute, 1 Pull Up On the second minute, 2 Pull Ups etc. Reps […]
January 14, 2018
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Monday, Martin Luther King Jr. Day

Warm Up 3 Rounds 12 Mountain Climbers 6 Alt T Push Ups 12 Squats 6 Plank to Squats Met Con 6 Rounds :30 Wall Ball/:30 Rest :30 Push Ups/:30 Rest :30 Box Jumps/:30 Rest :30 DB Push Press/: 30 Rest (M:40/30, W:25/15) :30 Burpees/:30 Rest 3 Rounds NFT 5 Single […]