Workout of the Day

June 3, 2014

Wednesday, June 4

Warm-Up 3 Rounds of 10 arm circles each direction 10 spider lunges 10 wrist circles/direction 10 supine scorpion 10 dolphin pushups Mobility 2 x 1 minute Partner Bully stretch each person Skill Work – Ring Dips If you have: – NO Ring Dips, start at Step 1 and progress as […]
June 2, 2014

Tuesday, June 3

Warm-Up 3 Rounds of 30 Jumping Jacks 15 Squats 30 Mountain Climbers 15 OH Band Pull-uAparts Mobility 1 minute Band Lat/tri stretch each side 1 minute standing calf stretch each side Met-Con 3 rounds of 1:30 at each station max calorie Row max rep Thruster (M: 95/75, W: 63/45) max […]
June 1, 2014

Monday, June 2

Warm-Up 4 Rounds 4 Hanging Scap retractions 8 Alt-T Push-ups 4 Spider Lunges w/ reach on both sides 8 Supermans Skill – Kipping progression (15 Minutes) 2 x 3 Hollow & hold, Arch & hold + 3 kip to hip bridge 2 x 5 Hollow to Arch transitions (fluid) 2 […]
May 31, 2014

Sunday, June 1

Warm-Up 2 Rounds of 10 Scap push-Ups 15 Hip Bridges 10 Side Plank Reach-and-Squeeze each side 15 Band Pull-Aparts 10 Cossack Lunges (5 per side) 15 V-Ups Strength – Floor press 10-8-6-4-2 – Work up in weight; should be challenging but precise at each weight Partner Met-Con 5 Rounds of […]
May 30, 2014

Saturday, May 31

Warm-Up 3 Rounds of 15 Squats 10 Alt-T Push-Ups 15 Band Good Morning 10 Spider Lunges Mobility 90 seconds Single leg Flexion w/ER each side 1 minute Squat Hold Strength – Back Squat (45 min time cap) 1 x 10 w/ bar 1 x 6 @ 35% 1 x 6 […]
May 29, 2014

Friday, May 30

Warm-Up 3 rounds of 5 hanging scap retractions 10 over under scap touches 5 dolphin pushups 10 V-ups Prep 1 x 3 Hang Clean Hi Pulls (bar only) + 6 Kip Swings on PU bar 1 x 3 Hang Clean Hi Pulls (light weight) + 3 Plank to Squat 1 […]
May 28, 2014

Thursday, May 29

Warm-Up 3 Rounds of 15 Squats 30 Jumping Jacks 15 Superman 30 Split Jacks Met-Con In groups of 3 (Rest while others row), complete 3 Rounds of 500 M Row – 1st Row @ 85% – 2nd Row @ 90-95% – 3rd Row @100% all out (attempt to set a […]
May 27, 2014

Wednesday, May 28

Warm-Up 4 Rounds of 2 Wall Walkers 4 Spider Lunges w/ Reach-Up on each side 4 Hanging Scap Retractions 8 Alt Lunge and Twist Mobility 1 minute death stretch per side 1 minute calf stretch with bent knee per side Met-Con 5 Rounds, completing each round on the 2 minute […]
May 26, 2014

Tuesday, May 27

Warm-Up 3 Rounds of 15 Band Good Mornings 10 Spider Lunges 5 Hips-to-Wall Strength – Deadlift (35 minute time cap) Prep Sets: 1 x 10 RDL w/ bar only 1 x 5 @ 35% 1 x 5 @ 50% 1 x 3 @ 65% 1 x 2 @ 75% Work […]