Workout of the Day

May 27, 2018
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Memorial Day, 5/28

Warm Up 3 Rounds 20 Jumping Jacks 5 Hanging Scap Retractions 20 Mountain Climbers 5 Squat to Bootstrapper 20 High Knees in place 5 Dolphin Push Ups 1 Minute Single Leg Flexion w/ Ext each side “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile […]
May 26, 2018
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Sunday, 5/27

Warm Up 3 Rounds 6 Pause Squats 6 PVC Dislocates 6 PVC OHS 6 PVC Sotts Press Skill Snatch Balance (15 min) 1×5 Pressing Snatch Balance (bar) 4×1 Heaving Snatch Balance + 1 OHS Strength Snatch (25 Min) Prep: 2×2 three position Pause Extension + 2 Hang Hi Pull + […]
May 25, 2018
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Saturday, 5/26

Warm Up 3 Rounds 15 Mountain Climbers 15 Jumping Jacks 10 Spider Lunges 10 Supine Scorpion 5 Dolphin Push Ups 5 Quadruped Ext and Rotation/side Strength Bench Press Prep: 1×10 w/bar, 3×5 working up Work: 50 Reps in as few sets as possible (30 Min Cap) Each break, complete OH […]
May 24, 2018
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Friday, 5/25

Warm Up 3 Rounds 12 Band Good Mornings 6 Plank to Squat 12 Alt Samson Lunges 6 Hanging Scap Retractions Met Con 3 Rounds Every 10 minutes, complete for time: Row 36 Calories 30 KB Swings 24 Burpee Box Jump Overs 18 Toes to Bar Rest remaining time
May 23, 2018
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Thursday, 5/24

Warm Up 3 Rounds 12 Pause Squats 6 Rev Hand Spider Lunges 12 Alt Samson Lunges 6 Alt Bird Dogs Strength Power Clean (35 Min) Prep: 2×2 Three Position Pause Ext + 2 Hang Hi Pull + 2 Hang Power Clean 2×1 Hang Power Clean + 1 Hi Pull (from […]
May 22, 2018
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Wednesday, 5/23

Warm Up 3 Rounds 10 Pause Squats 5 Hanging Scap Retractions 10 Rev Hand Spider Lunges 5 Dolphin Push Ups Prep: 1×5 Front Squats + 5 Strict Press (bar only) 1×5 Thrusters (bar only) 3×3 Thusters (up to third weight) + 3 Kip Swing Pullups or scaled option on last […]
May 21, 2018
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Tuesday, 5/22

Warm Up 3 Rounds 15 Band Good Mornings 10 Spider Lunges 15 Jumping Jacks 5 Inchworm to Plank in place Strength Deadlift (25 Min) Prep: 1×10 RDL w/ bar, 3×5 working up Work: 5×4 at same weight Met Con 10 Rounds In :30, 10-1* Deadlifts, then max Double Unders in […]
May 20, 2018
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Monday, 5/21

Warm Up 3 Rounds 10’ Bear Crawl 10’ Backwards Bear Crawl 10 Alt Dead Bugs 10 Spider Lunges w/ reach up EMOM 8 Min (4x each) A) 10-20 Alt Shoulder Taps* B) 20 Hollow Rocks Strength Push Press (25 Min) Prep: 1×5 w/ bar, 3×5 working up Work: 4×5 at […]
May 20, 2018
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Programming Preview: Week of 5/21

Monday, 5/21: Push Press and Met Con – DB Push Press, Burpees, and DB Snatches Tuesday, 5/22: Deadlifts and Met Con – Deadlifts and Double Unders Wednesday, 5/23: Met Con – Thrusters and “Cindy” Thursday, 5/24: Power Cleans and 3 Round NFT – Active Holds Friday, 5/25: Met Con – Row,  KB Swings, […]