Workout of the Day

July 21, 2017
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Saturday, 7/22

Warm Up 3x 5 Hanging Scap Retractions 10 Spider Lunges 5 Plank to Squat 10 Jump Squats Met Con Every 2:30 for 5 Rounds EACH: A. 5 Burpees 10 Alt DB Snatch 5 Burpees 10 Box Jumps 5 Burpees B. 5 Toes to Bar 10 KB Swings 5 Toes to […]
July 20, 2017
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Friday, 7/21

Warm Up 3 Rounds 6 Alt T Push Ups 12 Hip Bridges 6 Spider Lunge w/ Reach Up 12 Band Pull Aparts Strength Floor Press (30 min) Prep; 1×5 w/ bar, 4×3 working up Work: 5×3 at same weight Follow each work set with both: 5 Prone Plate Retract and […]
July 19, 2017
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Thursday, 7/20

Warm Up 3 Rounds 5 Hanging Scap retractions 10 Squats 5 Plank to Squat 10 Rev Hand Spider Lunges Met Con Prep: 1×5 Front squats+ 5 Strict Press (bar only) 2×5 Thrusters (working up)+ 5 Kip swings In 2 minutes work/ 2 minutes rest, 4 minutes work/2 minutes rest, 6 […]
July 18, 2017
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Wednesday, 7/19

Warm Up 3 Rounds 10 Pause Squats 15 Bang Good Mornings 10 Alt Dead Bugs 3-2-1 Band X Walk Met Con EMOM 8 (4 rounds each) A) 3 Seated Box Jumps B) 10 Heavy Russian KB Swings Strength Box Squat (25 min) Prep: 1×5 w bar, 3×3 working up Work: […]
July 17, 2017
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Tuesday, 7/18

Warm Up 3 Rounds 10 Pause Squats 10 Reverse Hand Spider Lunges 10 Jump Squats 10 Alt Dead Bugs 1 Min Band Super Front Rack Stretch/ side Strength Clean (25 Min) Prep: 2 Hang Hi Pulls+ 2 Hang Power Clean 3×2 Power Cleans working up Work: 4×3 Power Cleans at […]
July 16, 2017
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Monday, 7/17

Warm Up 3 Rounds 6 Band Scarecrow 12 Alt Samson Lunges 6 Hanging Scap Retractions 12 Reverse Hand Spider Lunges Strength Jerk Complex (30 Min) Prep: 1×10 Strict Press w/ bar 1×5 Push Press 3×2 Push Jerks+ 1 Split Jerk working up Work: 6x 1 Push Jerk+1 Split Jerk Met […]
July 16, 2017
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Programming Preview: Week of 7/17

Monday, 7/17: Jerks Tuesday, 7/18: Cleans Wednesday, 7/19:EMOM & Box Squats Thursday, 7/20: Pull Up Thruster Met Con Friday, 7/21: Floor Press & Finisher Saturday, 7/22: Running Met Con Sunday, 7/23: Snatch Balance & EMOM Friendly reminder that our H St gym will be closed THIS Saturday & Sunday. U […]
July 15, 2017
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Sunday, 7/16

Warm Up 3 Rounds 5 Squat to Bootstrapper 10 Spider Lunges 5 Hips to Wall 15 Band Good Mornings Strength Deadlift (45 min) Prep: 1×10 RDL w/bar, 5-5-3-3 working up Work: 3-3-2-2-2 working up, then 2 rounds of max reps* at 75% heaviest set of 2 *Each rep must set […]
July 14, 2017
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Saturday, 7/15

Warm Up 3 Rounds 6 PVC Dislocates 6 PVC OHS 6 Spider Lunges 6 Jump Squats Strength Snatch Prep (10 Min) 2x 2 Hang Hi Pulls+ 2 Hang Power Snatch+ 2 OHS 3x 1 Hang Snatch+1 Hi Pull (from floor)+ 1 Snatch Work: 20 Minutes to work to a 1 […]