Workout of the Day

November 10, 2013

Monday, November 11

Warm-Up 3 Rounds of 10 spider lunges 10 superman w arm retraction 50 Mountain climbers (25/side) then, 3 rounds of 5 hanging scap retractions 10 scap push-ups 15 V Ups Met-Con FGB Style: 3 rounds through the following five exercises, spending 1 minute at each exercise, and resting 1 minute […]
November 8, 2013

Saturday, November 9

REMINDER: There is NO 11:30 class on Saturday. We will begin running heats of the Wade’s Army fundraiser workout at 11:30, and continue every half hour until complete. Available Time Slots, as of this posting, are as follows: 11:30am RX’d (4 spots available) 11:30am Scaled (FULL!) 12:00noon RX’d (5 spots […]
November 7, 2013

Friday, November 8

Warm-Up 3 rounds of 15 squats 10 hips to wall 10 ankle circles each direction/side 5 hanging scap retractions Mobility 1min/side calf stretch 1min/side death stretch Met-Con Prep 1 x 5 low box jumps (step down) + 5 calf raise negatives each side + 5 kip swings + 20 jumping […]
November 6, 2013

Thursday, November 7

Warm-Up 3 Rounds of 5 dolphin push-ups 10 PVC dislocates 10 hip bridges Skill Work 2 x 10 FG Ring Rows / 5 Kip-to-Hip Bridge 2 x 3 Dip Negatives / 10 V-ups 3 x 2-3 Band Assisted MUp Transitions then, 3 rounds to practice/try any of: false grip kipping […]
November 5, 2013

Wednesday, November 6

Warm-Up 3 x 10 Lunge & Twist, 10 Alt-T Push-Up, 10 Scorpion, 10 Supine Scorpion, 10 Rolling Split Straddle Mobility 90sec/side Single Leg Flexion w/ ER Bias Prep 4 x 2 Hang Clean Hi-Pull + 2 Hang Power Clean + 1 Front Rack Lunges (L+R=1) + 2 Push Press (start […]
November 4, 2013

Tuesday, November 5

Warm-Up 3 Rounds of 5 dive bomber push-ups 10 spider lunge w/ reach up 15 superman w/ arm retraction Mobility 1min Overhead Rib Mobilization (BaSL p.243) w/ Lax Ball 1min Posterior chain floss (BaSL p.351) w/ Band Met-Con 6 Rounds of 2 minutes Work/ 2 minutes Rest AMRAP of 12 […]
November 3, 2013

Monday, November 4

Warm-Up 3 Rounds of 5 squat to bootstrappers 10 dolphin push-ups 15 superman 20 jumping jacks then, 2 Rounds of 15 side plank reach and squeeze/side Met-Con EMOTM for 16 minutes (8 rounds of each exercise), alternating between: A) 5 HSPU* (scale to 2 wall walkers) B) 30 DU (scale […]
November 2, 2013

Sunday, November 3

Warm-Up 3 rounds of 30 jumping jacks 20 spider lunges 10 hips to wall then, 2 rounds of 1 minute squat hold 1 minute toad squat Strength – Back Squat (45 minute time cap) 1×10 w/bar 1×5 @ 35 1×5 @ 50 1×3 @ 65 1×3 @ 75 1×2 @ […]
November 1, 2013

Saturday, November 2

Warm-Up 2 x 20 Jumping Jacks, 20 PVC Jumping Jacks, 10 Squats, 10 PVC OHS, 5 Arm Circles Fwd + 5 Arm Circles Bkwd, 5 PVC Dislocates Prep Sets 3 x 3 Hang Snatch Hi-Pulls + 3 BTN Snatch Grip Push Jerk – 1st = bar only, 2nd = light […]