Workout of the Day

June 26, 2013
Tom-Brose

Thursday 6/27/13

Thursday 6/27/13 Warm-Up1 x Wall-to-Rack Inchworm; then, 2 Rounds of 5 Four-count Dive Bombers10 Alt-T w/ leg lift (no push-up)15 Band GM20 Dead Bugs (1 count hold) Skill/Prep2 x 1 Wall Walker & 10 Alt Shoulder Touches PLUS 5+5 KB Single Leg DLOR2 x 10 Box Pike Shoulder Touches PLUS […]
June 25, 2013
Mike-Choi

Wednesday 6/26/13

Wednesday 6/26/13 Warm-Up1 x 15 Squats15 Spider Lunges15 Supermans15 Supine Scorpions15 Hip Bridges15 Jump Squats Prep2 x 3 Pause Clean Extensions + 3 Hi-Pulls (bar only, light weight); then, 2 x 3 Hi-Pull + 3 Hang Power Cleans WorkPower Cleans; 3 x 2, then 4 x 1 (heavy single, up […]
June 24, 2013

Tuesday 6/25/13

Tuesday 6/25/13 Warm-Up3 rounds of5 Dolphin Push-Ups10 Alt Samson Lunges5 Dive Bomber Push-Ups10 Pause Squats Strength20 minutes to work up to a 1 RM Push Press Met-Con3 rounds For Time of24 Alt DB Snatches12 H.R. Push-Ups Mobility2 minutes/stretch:(1) assume the position(2) spinal twist (1min/side)(3) prone cross body delt stretch (1min/side) […]
June 23, 2013
MM

Monday 6/24/13

Monday 6/24/13 Warm-Up2 rounds of12 Arm Circles Fwd, 12 Arm Circles Bkwd, 12 OH Band Pull-Aparts, 8 Hanging Scap Retraction, 12 Squats, 12 Hip Bridges, 12 Deadbugs Pre-Skill PrepHollow Position Review Skill – Kipping– 2 x 3 Hollow & Hold to Arch & Hold + 30sec/side Pec Stretch on the […]
June 22, 2013

Sunday 6/23/13

Sunday 6/23/13 Warm-UpHall to Wall Spider Crawl; then,3 rounds of 10 hips to wall10 squat to bootstrappers10 spider planks Strength5 x 5 Good Mornings Accessory 3 rounds NFT12+12 weighted step ups –  single KB in 1) OH position, 2) Front Rack position, 3) Goblet squat position24 side to side leg raises […]
June 21, 2013

Saturday, 6/22/13

Saturday, 6/22/13 Warm-Up3 x 10 Scap Retraction Push-Ups, 10 Spider Lunges, 10 PVC Pass Thru/Dislocate, 10 PVC OHS+Sotts Press Basics Group Prep Sets4 x 1 Low-Hang Snatch Extension + 1 Low-Hang Snatch Hi-Pull + 1 Low-Hang Power SnatchWork Sets10 x Low-Hang Snatch Hi-Pull + 1 Low-Hang Snatch Intermediate/Advanced Prep Sets1 […]
June 20, 2013

Friday 6/21/13

Friday 6/21/13 Warm-Up3 rounds of 3 Inch Worm in Place6 Superman 6 Supine Scorpion 6 Single-Leg Hip Bridge (3/leg) 12 Band Pull-Aparts Strength10-5-5-3-3-3-(Max Rep) CG Floor pressWork up to near max triple, lower weight %20 for one set of max reps (still close grip, still light touch, and still pausing […]
June 19, 2013

Thursday 6/20/13

Thursday 6/20/13 – UPDATED!! Warm-Up3 rounds of5 Hanging Scap Retractions10 Hollow Rock or 15 second Hollow Hold15 Superman w/ arm retraction then, 2 rounds of20 Scorpion10 Alt T-Push-Ups10 Squats Met-ConOn a 5 minute clock (4 min working cap, 1 min mandatory rest), complete 3 Rounds, each for time, of:1) 750 M […]
June 18, 2013

Wednesday 6/19/13

Wednesday 6/19/13 Warm-Up3 rounds of10 Pause Squats10 PVC Dislocate then, 1 minute death stretch/side (:30/:30) then, 2 rounds of10 Spider Lunges10 Squat-to-Bootstrappers Prep Sets2 x 2 Hi-Pull + 2 Power Clean + 2 Pause Front Squats (bar only, then lt weight) then, 2 x 2 Pwr Clean + 2 Thruster […]