Workout of the Day

March 28, 2017
Screen Shot 2017-03-27 at 5.16.29 PM

Wednesday, 3/29

Warm Up 3 Rounds 10 Pause Squats 5 Rolling Split Straddles 10 Spider Lunges 3-2-1 Band X walk Strength Pause Back Squat (30 min) Prep: 1×10 w/bar, 3×5 working up Work: 5-5-3-3-3 working up Finisher Met Con (10 Min Cap) 25 Goblet Squats 25 Ab Mat Sit Ups 50 Squats […]
March 27, 2017
Screen Shot 2017-03-27 at 5.11.08 PM

Tuesday, 3/28

Warm Up 3 Rounds 10 Band Good Mornings 5 Dolphin Push Ups 10 Spider Lunges 5 Plank to Squat 1 Min Single Leg Flexion/side Met Con (30 Min Cap) 3 Rounds of: 21 KB Swings 15 Push Ups 9 V-Ups (Once 3 Rounds are completed, Rest 1 Minute) 3 Rounds […]
March 27, 2017
Screen Shot 2017-03-26 at 3.27.08 PM

Monday, 3/27

Warm Up 4 Rounds 4 Alt T Push Ups 4 Quadruped Ext& Rotation/ side 4 Pillar to plank 4 Spider lung w/ reach up Strength Strict Press (30 min) Prep: 1×5 w/bar, 3×5 working up Work: 4×5 at same weight* Follow each work set with BOTH: 12 Plate Russian Twists […]
March 26, 2017
unnamed

Programming Preview: Week of March 27th

Congratulations, CFDC! Met Con season is OVER (kind of). Nice work with Open 2017. An explanation of where our programming is headed is coming! For now, see the outline for the week below: Monday, 3/27: Strict Press Tuesday, 3/28: Met Con Wednesday, 3/29: Pause Back Squat Thursday, 3/30: Handstand Push […]
March 24, 2017
Screen Shot 2017-03-24 at 6.57.46 PM

Sat & Sun, 3/25 & 3/26

Met Con (Saturday at H St, Sunday at 14th St) Warm Up 3 Rounds 20 Jumping Jacks 10 Pause Squats 20 Split jacks 10 Rev Hand Spider Lunges 20 Mountain Climbers 5 Dolphin Push ups 1:30 Death Stretch/side (:45 low/:45 high) Met Con Prep: 1×10 Front Squats+ Strict Press (bar […]
March 23, 2017
Tyler, Dan, boxj_IMG3632

Friday, 3/24/17

3 rounds 15 Band Good Morning 10 Spider Lunges 15 Arch Rocks 10 Alt Dead Bugs Deadlift Complex (30 Min) Prep: 1×10 RDL w Bar, 3×2 Deadlifts+2 RDL working up Work: 4×2 Deadlift+3 RDLs* *Double overhand Grip only. Control bars to floor (don’t drop) Work sets should be at same […]
March 22, 2017
Screen Shot 2017-03-20 at 9.34.23 AM

Thursday, 3/23

Warm Up 4 Rounds 4 Hanging Scap Retraction 8 Alt Dead Bugs 4 Pillar to Plank 8 OH Band Pull parts Strength Every 4 minutes for 4 Rounds, complete Max Unbroken Strict Chin Ups (scale to 2 Chin up grip negatives) 12 Band Pull Aparts Max Unbroken Strict Ring Dips […]
March 21, 2017
Screen Shot 2017-03-20 at 9.33.40 AM

Wednesday, 3/22

Warm Up 4 Rounds 4 Squat to Bootstrappers 8 Rev Hand Spider Lunges 4 Rolling Split Straddles 8 Pause squats Strength Squat Clean Prep (15 Min) 3×2 Hang Hi Pulls+2 Hang power Cleans+4 Front Squats 3×1 Hang Squat Clean+1 Squat Clean working up Work EMOM 10 Min: 1 Hang Squat […]
March 20, 2017
unnamed

Tuesday, 3/21

Warm Up 3 Rounds 6 Pillar to Plank 6 Alt T Push ups 6 Alt Dead Bugs 6 Hip Bridges KB Arm Bar (10 min) 3×2 per side Strength Floor Press (25 min) Prep: 1×5 w/ bar, 3×5 working up Work: 4×5, at same weight Follow each WORK set with […]