Workout of the Day

July 20, 2019

Sunday, 7/21

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Spider Lunges 6 Alt Bird Dogs 12 Band Curls  Rope Climb Progressions (20 Min) 1x Standing lower and climb 2×3 Seated Foot Hook and Stand (NO CLIMBING HIGHER WITH BOXES UNDER) 2x Partial Climb and Lower Remaining time to try full […]
July 19, 2019

Saturday, 7/20

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Jump Squats 6 Squat to Bootstrappers 1:30 Death Stretch/side (:45 low:45 high) Strength Clean (30 Min) Prep: 1×2 Hang Hi Pull+2 Hang Power Clean+4 Front Squats 2×1 Hang Power Clean+2 Front Squats Skill Tall Clean (10 Min) […]
July 18, 2019

Friday, 7/19

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Spider Lunges w/ reach up 6 Alt T Push Ups 6 Plank to Squat Met Con 3 Rounds 1:30 work/:30 rest at each station Assault Bike Single Arm DB C&J (M:50/W:35 Switch arms every 5 reps) Burpees Toes to Bar (Rest […]
July 17, 2019

Thursday, 7/18

Warm Up 3 Rounds 20 Jumping Jacks 15 Band Good Mornings 10 Alt Dead Bugs 5 Inchworm In place Strength Deadlift (30 Min) Prep: 1×10 RDL w/bar, 5-5-3-3-3 working up Work: no more than two attempts at 3 Rep Max DL* Scoring: Load *May be touch and go, but not […]
July 16, 2019

Wednesday, 7/17

Warm Up 3 Rounds 6 Dolphin Push Ups 6 Alt Samson Lunges 6 Hips to Wall 6 Jump Squats Prep (12 Min) 1×3 Hang Hi Pull+2 Hang Power Clean (bar only) +12 Step Ups 1×3 Hang Power Cleans (light)+ :30 Handstand Hold 1×3 Hang Power Cleans (moderate)+ 6 Single DB […]
July 15, 2019

Tuesday, 7/16

Warm Up 3 Rounds 8 Pause Squats 8 Spider Lunges 8 Alt Samson Lunges 8 Alt Dead Bugs 1:30 Single Leg Flexion/side Strength Back Squat (30 Min) Prep: 1×10 w/bar, 4×5 working up Work: 3×5 at same weight Core Work 2 Rounds :45 Plank :15 Rest :45 Side Plank (L) […]
July 14, 2019

Monday, 7/15

Warm Up 3 Rounds 3 Inchworm to Plank 6 Hanging Scap Retractions 12 Band Good Mornings 24 Jumping Jacks EMOM 18 Minutes (6 Rounds) A) Strict Pull Ups (1/4 3 Minute Baseline Test or Max in :40, scale to 2 Negatives or 6 Ring Rows) B) 50 Double Unders (scale […]
July 14, 2019

Programming Preview: Week of 7/15

Monday, 7/15: EMOM – Strict Pull Ups, Double Unders, and L-Sit & Met Con – KB Swings, Push Ups, and Box JumpsTuesday, 7/16: Back Squat & Core Work Wednesday, 7/17: Strength/Gymnastic Met Con – HSPU, Hang Power Clean, and Single DB Step UpsThursday, 7/18: Deadlift & “Annie”Friday, 7/19: Max Work Met Con – […]
July 13, 2019

Sunday, 7/14

Warm Up 3 Rounds6 Hanging Scap Retractions6 PVC Dislocates6 PVC Pause OHS6 PVC Sotts Press Prep:2×2 Hang Hi Pull+2 Hang Power Snatch+4 OH Squats2×1 Hang Hi Pull+2 Hang Squat Snatch Skill Snatch Balance (20 min)1×5 Pressing Snatch Balance (bar)Pressing Snatch Balance 3-3-33×1 Heaving Snatch Balance+1 OHS Strength Hang Squat Snatch […]