Workout of the Day

December 16, 2013

Tuesday, December 17

Warm-Up 2 Rounds of 20 spider lunges 20 band good mornings 10 supine scorpion 10 hips to wall Strength – Deadlift 1 x 10 RDL w/ bar only 1 x 10 DL w/ light wt 1 x 8 w/ moderate wt 1 x 5 w/ moderately-heavy wt then, 5-5-5-3-3-3 Alternate […]
December 15, 2013

Monday, December 16

Warm-Up 3 Rounds 5 dolphin pushups 10 V ups 15 squats then, 90 seconds death stretch each side (:45/:45 quad/ hip flexor) 90 seconds calf stretch each side (:45/:45 straight/ bent knee) Met Con 6 minute AMRAP of 12 Box Jumps 9 Russian twists (Over&Back = 1rep) 3 minute Rest* […]
December 14, 2013

Sunday, 12/15/13

Warm-Up 3 x 3 Inch Worm in Place, 6 Pause Squats, 3 Side Plank Reach-n-Squeeze/side, 6 Alt Samson Lunges, 3 Pause Push-Ups (2-1000 count at the bottom) Then, 90sec Lat/Tri Stretch w/ Resistance Band/side 90sec Leg Flexion w/ ER Bias/side Prep 1 As a class, perform 8-10 reps of unweighted […]
December 13, 2013

Saturday, December 14

Warm-Up 1 x 10 Ankle Circles/direction, 10 Wrist Circles/direction, 10 Arm Circles/direction then, 2 x 10 PVC Dislocates, 10 PVC OHS + Sotts Press, 10 Bird-Dog Push-Ups, 5 Jump Squats Prep 1 As a class, perform 3-4 reps each of the Burgener Warm-Up mvmts w/ PVC Hang Position, Jump & […]
December 12, 2013

Friday, December 13

Warm-Up 3 Rounds of 1o squat to boot strappers 10 supine scorpion 10 alt samson lunges 10 PVC dislocates Skill Work Perform a set every 90 seconds for 5 Rounds of A) 6 Roll to Candlestick* B) max time L hold or knee tuck on DBs or boxes C) 6 […]
December 11, 2013

Thursday, December 12

Warm-Up 3 Rounds of 50 jumping jacks 10 Scap pushups 5 hanging Scap retractions Mobility 1 minute shoulder rotator smash w/Lax ball (BaSL p 250) each side 1 minute banded overhead distraction (BaSL p. 257) each side Met-Con 5 rounds for time: 5 Pullups* 15 Pushups 5 Pullups 30 Double […]
December 10, 2013

Wednesday, December 11

Warm-Up 2 x 6 Cross-Body Spider Lunges (“Dynamic Pigeon Stretch”), 6 Alt-T Push-Ups, 6 Spider Lunges, 6 PVC Disclocates, 6 PVC OHS-to-Sotts Press Prep 3 x 2 Hang Power Snatch + 2 BTN Snatch Grip Push Jerk Work 8 x 1 Power Snatch + 1 Hang Snatch – no more […]
December 9, 2013

Tuesday, December 10

Warm Up 3 rounds of 10 hip bridges 20 scorpion (prone) 10 push-ups 10 side plank reach and squeeze each side Strength Floor Press 8 x 3 After each set perform one of the following (alternating exercises) A) 15 Band Pull Aparts B) 10 Dead Bugs (each side) Accessory 3 […]
December 8, 2013

Monday, December 9

Warm-Up 2 Rounds of 20 Jumping Jacks 10 Hanging Scap Retractions 20 Jumping Jacks 10 Spider Lunges 20 Jumping Jacks 10 Dolphin Push-Ups Met-Con AMRAP in 5 Rounds, working 3 minutes ON, 3 minutes OFF (pick up where you left off each round, after 10 OH plate get-ups, start again […]