Workout of the Day

February 27, 2014

Friday, February 28 – Optional Mobility & Prep for Open Athletes

Warm-Up 2 rounds of 5 PVC Dislocates, 10 PVC OHS Squats, 5 Dive Bomber Push-Ups, 10 Spider Lunges, 100 Single Skips with the jump rope Snatch Practice & Prep 2 x 2 reps of Pause Snatch Extensions (Pause just below the knees, then just above the knees, then just below […]
February 26, 2014

Thursday, February 27

Warm-Up 3 Rounds of 5 hanging scap retractions 10 dolphin push-ups 15 tube face pulls Strength 20 minutes to work to a 5 RM Push Press Team Met-Con In groups of 3-4* people, complete a 1-2-1 pyramid** of: 15 Calories Row 10 Wall Balls * Each person completes their respective […]
February 25, 2014

Wednesday, February 26

Warm-Up 3 Rounds of 10 Pause Squats 5 Reverse Hand Position Push-Ups 10 Supine Scorpion 5 Over-Under Scap Reaches per side Mobility 90 seconds Band Lat/Tri stretch per side* * first 30 seconds static, last minute alternating b/t 5 second active contraction and 5 seconds relax Strength – Pause Front […]
February 24, 2014

Tuesday, February 25

Warm-Up 2 Rounds of 10 Spider Lunge w/ reach up on each side 20 Jumping Jacks 10 Lunge and Twist 20 Jumping Jacks 10 Alt T Pushups 20 Jumping Jacks Mobility 1 minute OH Band distraction shoulder stretch each side 1 minute death stretch each side Prep 1 x 4 […]
February 23, 2014

Monday, February 24

Warm-Up 3 Rounds 10 Arm circles/direction 10 pause squats 10 PVC dislocates 10 spider lunges 5 hanging scap retractions 5 plank to squat Strength – Strict Chin-Up (20 min time cap) 5 x max rep unbroken Chin-Ups* *Any less than 10 reps, make up remainder with OH Band Pull Aparts […]
February 23, 2014

Sunday, February 23

Warm-Up Hall-to-Wall Inchworm then, 3 Rounds of 10 Alt Samson Lunges 10 Alt T Push-Ups 10 Supine Scorpion 10 Dead Bugs Strength – Deadlift 1 x 10 RDL w/ Bar 1 x 5 @ 35% 1 x 5 @ 50 1 x 3 @ 65 4 x 3 @ 75, […]
February 21, 2014

Saturday, February 22

Warm-Up 3 Rounds of 20 Squats 10 PVC Dislocates 20 Jumping Jacks 10 PVC OHS Prep 1 1 x 3 Snatch Extension + 3 Hang Drag-to-Hi pull, then 6 Plank-to-Squat (bar only) 1 x 2 Snatch Extension + 2 Drag-to-Power snatch, then 4 plank-to-Squat (light wt) 1 x 1 Snatch […]
February 20, 2014

Friday, February 21

Warm-Up 3 rounds of 5 dolphin pushups 10 spider lunges 5 hanging scap retractions 10 squat to bootstrapper Mobility 90 seconds OH band distracted lat stretch per side 90 seconds death stretch per side (;45/:45 quad/ hip flexor emphasis) Strength/Skill (15min timecap) 3 Rounds (NFT) of 6 Alternating TGU (3 […]
February 19, 2014

Thursday, February 20

Warm-Up 3 Rounds 20 squats 20 scorpion 20 band good mornings 20 supine scorpion Strength Back Squat 1×10 w/ bar 1×5@ 35% 1×5@ 50% 1×5@ 65% 1x up to 20@ 70%* *One set of max reps, not to exceed 20 reps. Make sure to have appropriate spotters for your final […]