Workout of the Day

February 27, 2017
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Tuesday, 2/28

Warm Up 3 rounds 6 PVC Dislocates 6 PVC OHS 6 Spider Lunge w/ Reach Up 6 Squat to Boot strappers Strength Snatch Complex (35 Min) Prep: 3×2 Hang Hi Pull+ 2 Hang Power Snatch+4 OHS (bar only for first set) 3×1 Hang Power Snatch+ 1 Hang Squat Snatch+ 1 […]
February 26, 2017
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Monday, 2/27

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Rev hand Spider Lunges 5 Dolphin Push Ups 10 Squats Prep: 1×3 Kip Swings+ 6 Strict Press (bar 0nly) 2×3 Kip swings+ 6 Push Press Working Up Met Con 3 Rounds In 3 Minutes: Row 30/20 Cals, Max Reps Shoulder to […]
February 24, 2017
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17.1 Warm Up & Cool Down

17.1 Warm up 3 Minutes easy Row 3 Minutes 30 Single Skips/ 5 Arm circles 3 Minutes of 3 Plank to Squat/ 6 Alt T Push Ups/ 9 Squats 3 Rounds of 10 Band Good Morning 3 Inchworm in place (press heels into floor) :30 Single Leg Flexion/ side 2 […]
February 24, 2017
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Saturday, 2/25 & Sunday, 2/26

H Street Saturday, Sunday 14th Street Warm Up 3 Rounds 20 Jumping Jacks 15 Mountain Climbers 10 Squats 5 Tube Sword Pulls/ side Lift Prep: 1×6 Alt DB Deadlifts (focus on chest up, looking forward)+ 6 Step Ups 1×6 Alt DB High Pulls (elbow to ceiling) +6 Step Ups 1×6 […]
February 23, 2017
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Friday, 2/24

Met Con 3 Rounds 6 Hanging Scap Retractions 6 Spider Lunge 6 Hips to Wall 6 Plank to Squat Prep: 3×3 Kip swings+6 russian KB swings Met Con: EMOM 24 (6 Rounds each) A) 3/6/9 Pullups* B) 12 Burpees C) 12 Russian KB Swings D) 6 V-Ups+ 12 Hollow Rocks […]
February 22, 2017
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Thursday, 2/23

Warm Up 3 Rounds 5 PVC Dislocates 10 PVC OHS 5 Squat to Bootstrappers 10 Arm Circles Lift: Overhead Squat (25 min) Prep: 1×10 w/ bar, 3×5 Working up* Work: 12-9-6-3 working up Met Con In teams of 3: 3 Rounds :40 Row :20 Rest :40 Alt DB Snatch :20 […]
February 21, 2017
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Wednesday, 2/22

Warm Up 4 Rounds :20 Jumping Jacks/ :10 Rest :20 Spider Lunges/:10 Rest :20 Mountain Climbers/:10 Rest :20 Plank to Squat/:10 Rest Lift:Deadlifts Prep: 1×10 RDL+3 Hang Hi Pull+3 Hang Power Clean (bar only) 2×5 Deadlifts+3 hang Power Cleans working up Met Con 5 Rounds :30 Hang Power Clean (M:135/105/75, […]
February 20, 2017
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Tuesday, 2/21

Warm Up 3 Rounds 6 Spider Lunge w/ reach up 6 Alt T Push Ups 6 Quadruped Extension and Rotation /side 1 Minute Standing Band Lat/Tri stretch/side Lift: Jerk (35 min) Prep: 1x 10 Strict Press w/bar 2×3 Push press working up 2×2 Power Jerk working up 2×1 Power Jerk+1 […]
February 19, 2017
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Monday, 2/20: Happy President’s Day

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Band Good Mornings 5 Plank to Squat 10 PVC V-Ups Met Con 3 Rounds 5 Minutes On/5 Minutes Off 15 KB Swings 12 Box Jumps 9 Toes to Bar 6 Burpees Over a Plate* Mobility 1 Min OH Band stretch/ side […]