Workout of the Day

October 27, 2014

Tuesday, 10/28

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Squats 5 PVC Dislocates 10 PVC OHS Strength – Overhead Squat (30 min cap) Prep: 10 w/ bar, 5, 5 (working up) Work: 5-5-5–3-3-3 Met-Con 5 rounds of :30 max OHS (M = 115, 95, 75, 55; W = 83, 63, […]
October 26, 2014

Monday, 10/27

Warm-Up 4 Rounds of 2 Inchworm in Place* 4 Spider Lunges w/ reach up on both sides 2 Plank to Squat *From standing, reach palms to floor, walk out as far as possible, walk feet to hands, then feet back to plank, then walk hands back to feet Mobility 1 […]
October 25, 2014

Sunday, 10/26

HEADS UP on the MARINE CORP MARATHON! Just a friendly reminder that the Marine Corp Marathon is being run today (Sunday), and the associated road closures could require alternate routes and/or longer commute times for some of you. Marathon Route Road Closure List ALSO, Don’t forget about  Sunday’s Pumpkin Carving […]
October 24, 2014

Saturday, 10/25

ANNOUNCEMENT: Open Gym at 14th Street will be limited to the Front Room only from 2pm on Saturday (10/25/14) due to DC Weightlifting’s American Open Qualifying Meet. Warm-Up 4 Rounds of 4 Band Pull-Aparts 4 OH Band Pull-Aparts 4 Band Dislocates 8 Spider Lunge (4/side) 8 X-Body Spider Lunge (4/side) […]
October 23, 2014

Friday, 10/24

Warm-Up 2 Rounds of 10 Squats 5 Dolphin Push-ups 10 PVC Dislocates 5 Plank to Squats Met-Con Prep 1 x 5 DB Front Squat + 5 Hanging Scap Retractions + 15 Jumping Jacks 1 x 5 DB Push Press + 5 Hanging Scap Retractions + 15 Jumping Jacks 1 x […]
October 22, 2014

Thursday, 10/23

Warm-Up 3 Rounds of 15 Band Good Mornings 12 Cossack Lunges 9 Jump Squats Strength – Box Squat 1 x 5 w/bar 1 x 5 @ 30% 1 x 3 @ 40% 1 x 3 @ 50% 5 x 3 @ 60% Finisher 3 Rounds, NFT, of 25 Ukranian Deadlift […]
October 21, 2014

Wednesday, 10/22

Warm-Up 2 rounds of 12 reps Jumping Jack Combo (1 Jumping Jack + Split Jack) 12 Squats 12 OH Band Pull-Aparts 12 Push-Ups Strength – C&J (30min) – – Prep Sets – – 2 x 3 Clean Extensions + 3 Hang Clean Hi-Pulls + 3 Hang Power Cleans + 3 […]
October 20, 2014

Tuesday, 10/21

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Band Pull Aparts 5 Plank to Squat 10 Supine Scorpion then, 1 min OH Band@ elbow Stretch /side 1 Min Death stretch/ side Met-Con EMOM for 24min (6 Rounds each) of: A) 8 V-Ups + 8 Burpees B) 12 Alt DB […]
October 19, 2014

Monday, 10/20

Warm-Up 3 Rounds of 10 Alt Lunge and Twist 15 Band Good Mornings 10 Spider Lunge 15 Jumping Jacks Strength – Deadlift (25 min cap) 1 x 10 RDL w/ bar 1 x 5 @ 35% 1 x 5 @ 50% 1 x 5 @ 65% 1 x 5 @ […]