Workout of the Day

August 11, 2014

Tuesday, August 12

Warm-Up 3 Rounds of 10 Pause Squats 10 Scorpion 5 Plank to Squat then, 1 Minute Death Stretch each side 1 Minute Band Lat/Tri stretch each side Strength – Pause Front Squat (25 Min Time Cap) – – Prep Sets – – 1 x 10 w/ bar; then, 2-3 x […]
August 10, 2014

Monday, August 11

Warm-Up 3 Rounds of 6 Hanging Scap Retractions 12 Spider Lunges 6 Dolphin Pushups 12 Supine Scorpions Met-Con 1 EMOM 12min, alternating between (6 Rounds each) 9/12* Burpees 6/12 Toes to Bar – Choose a number that you feel you can complete for all 6 rounds – Scale T2B to […]
August 9, 2014

Sunday, August 10

Warm-Up 4 Rounds of 10 Squats 8 Supine Scorpions 6 Alt-T Push-ups 4 Spider Lunge w/ reach up on both sides then, 1 Minute SLF w/ER each side 1 Minute Death Stretch each side Strength – Back Squat (45 Min cap) 1 x 10 w/bar 1 x 4 @ 35% […]
August 8, 2014

Saturday, August 9

Warm-Up 2 rounds of 6 Alt Lunge & Twist, 6 Spider Lunge, 6 Bird Dog Push-Ups, 6 Cobra Scorpions (right leg over, then left leg over, then press the chest up) 6 Jump Squats Strength – Clean & Jerk (30min) – – Prep Sets – – 2 x 2 Pause […]
August 7, 2014

Friday, August 8

Warm-Up 3 Rounds of 20 High Knees in Place(10 per side) 10 Spider Lunges 20 Jumping Jacks 10 Alt Single leg Bird Pickers 20 Mountain Climbers 10 Arm Circles (each direction, both sides) Met-Con 3 x 10min Rounds of the following circuit: In 2:30, complete a 500 M Row* (or […]
August 6, 2014

Thursday, August 7

Warm-Up 3 Rounds of 20 Jumping Jacks 10 Squats 5 Hanging Scap Retractions 20 Split Jacks 10 Jump Squats 5 Push-ups Met-Con Two Rounds of AMRAP in 3 minutes 8 Pull-ups 12 Box Jumps Rest 1 minute AMRAP in 3 minutes 8 Push-ups 16 Wall Ball Rest 1 minute AMRAP […]
August 5, 2014

Wednesday, August 6

Warm-Up 2 rounds of 6 Over-Under Scap Touches/side, 6 PVC Dislocates, 6 PVC OHS Squats, 6 Spider Lunge, 6 X-Body Spider Lunge Strength – Snatch (30min for Prep, Work, and Finishing Sets) – – Prep Sets – –  2 x 3 Hang Snatch Hi-Pull + 3 Hang Power Snatch + […]
August 4, 2014

Tuesday, August 5

Warm-Up 3 Rounds of 10 OH Band Pull-Aparts 10 Alt Samson Lunges 10 PVC Dislocates Skill Work (10 minute time cap) 1 x 2 Wall Walkers 2 x 1 Wall Walk + 10-20 Alt shoulder touches* + Max L-Sit or V sit * scale to 2 x 2 wall walks […]
August 3, 2014

Monday, August 4

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Alt Single Leg Bird Pickers 5 Dolphin Push-ups 10 Band Good Mornings Workout 1 EMOM for 12 Minutes (4 Rounds each) 5 Ring I, Y & Ts 10 Alt Single Leg KB Deadlifts 15 Hollow Rocks* * Scale Hollow rocks to […]