Workout of the Day

October 1, 2013

Wednesday October 2

Warm-Up 3 Rounds of 6 Dolphin Push-Ups, 12 Superman, 6 Bird Dog Push-Ups, 12 Lunge & Twist Prep 3 x 3 Hang Power Clean + 3 Pause Front Squat (bar, light weight, moderate weight) Work 6 x 1 Power Clean + 1 Hang Squat Clean* * may be scaled to […]
September 30, 2013

Tuesday October 1

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Alt-T Push-Ups 10 Hip Bridges Strength – Floor Press Sets of 5-5-3-3-2-2-2-2 follow each set, alternating between: A)10 Double-Arm DB/KB Bent-Over Rows* (after rounds 1,3,5,7) B)10 Band Pull-Aparts (after rounds 2,4,6,8) *standing, knees unlocked, torso ~45 degree angle to the floor. […]
September 29, 2013

Monday September 30

Warm-Up 3 Rounds of 5 Dive Bomber Push-Ups 10 Hip Bridge w/ Pause 15 Superman w/ Arm Retraction then, Partner PVC Chest/Shoulder Stretch (90sec/person) Skill 1 3 rounds (NFT) of 5-8 False Grip Ring Row (scale to standard grip) 5 Dynamic Kip-to-Hip Bridges Skill 2 4 rounds (NFT) of 2-3 […]
September 28, 2013

Sunday September 29

Warm-Up 2 Rounds of 20 Spider Lunges 20 Band Good Mornings 20 Scorpion then, 2min Single Leg Flexion w/ ER Bias each side Strength – Back Squat 1 x 10 w/bar 1 x 5 @ 30% 1 x 5 @ 50% 1 x 3 @ 60% 1 x 3 @ […]
September 27, 2013

Saturday September 28

General Warm-Up 2 x 5 Single-Leg Hip Bridges/side, 10 Supine Scorpions, 5 Bird-Dog Planks/side, 10 Push-Ups, 5 Pause Squats Skill Specific Warm-Up As a class, complete ~10 reps of Dip-Pause-Power Jerk w/PVC (Dip, Pause, Power Jerk, Stand, Reset) Prep Sets 4 x 1 Hang Power Clean + 2 Power Jerk […]
September 26, 2013

Friday September 27

Warm-Up 40/30/20/10 Jumping Jacks with 5 Dolphin Push-Ups & 10 Hips-to-Wall each round Met-Con 8 minute AMRAP at each Station, followed by 4 minutes to rest & rotate: A) 12 DB Front Squats 24 Spider Planks (12 per side) B) 12 KB Swings 24 Flutter Kicks (L&R=1) C) 12 Lateral […]
September 25, 2013

Thursday September 26

Warm-Up 2 Rounds of 10 Alt Samson Lunges 10 Scap Retraction Push-Ups 10 Prone Ys (Rotate & Retract – “thumbs down”) 10 prone Ws (Flat Hands & Retract – Elbows Retracted) 15 Side Plank Reach-n-Squeeze/side Prep 5 Hanging Scap Retractions + 10 Strict Press w/ bar 5 Hanging Scap Retractions […]
September 24, 2013

Wednesday September 25

Warm-Up 2 Rounds of 15 Pause Squats 15 Superman w/ Arm Retraction 10 Scorpions then, 1min Single Leg Flexion w/ ER Bias each side, 1min Squat Hold Strength – Back Squat (30 min cap) 1 x 10 w/bar 1 x 5 @ 30% 1 x 5 @ 50% 1 x […]
September 23, 2013

Tuesday September 24

Warm-Up 3 rounds 40 steps Running Wall Drill 30 Jumping Jacks 20 Band Good Mornings (light) 10 Alt Samson Lunges Met-Con (A) Run 1200 M for time (3 x 400M loop); Rest AT LEAST 1min, and then start Part B on the next 2min mark (e.g., 6:00, 8:00, 10:00, etc.); […]