Workout of the Day

August 26, 2013

Tuesday August 27

Warm-Up 3 x 5 Deadbugs, 10 Supine Scorpions, 5 Superman with Elbow Retraction, 10 Spider Lunge, 15 Squats, 30 High Knees then, 1min/side Spider Lunge with Flexed Leg (a derivative of the Samson-Plus Stretch)   Met-Con Working in rounds of 5min Work + 5min Rest, complete the following in no more […]
August 25, 2013

Monday August 26

Warm-Up 3 rounds of 10 Spider Lunge + Reach Up 5 Dolphin Push-Ups 10 Alt Floor Touches 5 Rolling Split Straddles Skill 15min Ring Dip Progression Practice jump to support hold (if hold = 20+ seconds, then move on to negatives) jump + negatives (no more than 5 per set, […]
August 24, 2013

Sunday August 25

Warm-Up 30 Squats 20 Spider Lunges 10 Hips to Wall Super Squat Hip Sequence Mobility (MWOD Video) Including “Single-Leg Flexion with ER Bias” (BaSL, pg 303-04) & “Hip External Rotation with Flexion” (BaSL, pg 309) 30 sec Flexion w/ elbow into foreleg 30 sec Flexion w/ arm on the outside […]
August 23, 2013

Saturday August 24

Warm-Up 2 x 10 Squats, 10 Spider Lunges, 10 Hip Bridges, 10 Bird-Dog Push-Ups, 10 Lunge & Twist Prep As a class: 5 Pause Clean Extension Individually: 2 x 2 Hang Power Clean + 2 Jerk (Power or Split) Work ~25min to find a max effort Clean & Jerk jerks […]
August 22, 2013

Friday August 23

Warm-Up 2 Rounds of 10 Alt-T Push-Ups 10 Supine Scorpions 10 Hips-to-Wall 10 Alt Samson Lunges Mobility Circuit Band Distracted Hamstring Floss – 1 minute/side (from Becoming a Supple Leopard, p.351-2) Band Overhead Distraction – 1 minute/side (BaSL, p.257-8) Seated Hamstring Smash and Floss w/ Lax ball – 1min/side (BaSL, p.348) […]
August 21, 2013

Thursday August 22

Warm-Up 3 Rounds of 5 Dive Bomber Push-Ups 5 Hanging Scap Retractions 10 Spider Lunges 10 PVC Dislocates 10 PVC Thrusters Met-Con 1 2min Max rep WallBall 2min REST 90sec Max rep WallBall 90sec REST 1min Max rep WallBall 1min REST 30sec Max rep WallBall Met-Con 2 15-12-9-6-3 Pull-Ups* + […]
August 20, 2013

Wednesday August 21

Warm-Up One time through of 50 Jumping Jacks 40 High Knees 30 Squats 20 Alt Lunge and Twist 10 Hips to Wall then, 30sec/side Samson Stretch Met-Con Starting a round every 12 minutes, complete 3 rounds, each for time, of: (1) 500m Row + 800m Run (2) 500m Row + […]
August 19, 2013

Tuesday August 20

Warm-Up 3 rounds of R2R Inchworm 15 Band GM’s R2R Spider Crawl then, 1min/side Band Hamstring Flossing 1min/side Standing Pec Stretch Strength – Deadlift 5-5-5-3-3-3-3 Met-Con 15 rounds, OTM, 30sec ON//30sec OFF, of 2 “lock and drop” DL + Max burpees in remaining time
August 18, 2013

Monday August 19

Warm-Up 2 Rounds of 10 Dolphin Push-Ups 20 Squats 40 Jumping Jacks then, Death stretch – 2 minutes/side with :30/:30 Quad/Hip Flexor emphasis Met-Con 6min AMRAP 15 DB Thrusters (M=1/2 BW total, W=1/3 BW total) 9 T2B (scale to Hanging Knee Raise) 6min Rest 6min AMRAP 30 Double Unders (scale […]