Workout of the Day

September 21, 2014

Monday, 9/22

Warm-Up 3 Rounds of 12 Supine Scorpions 6 Alt T Push-ups 12 Squat to Boot Strappers 6 Hanging Scap Retractions Met-Con AMRAP in 3 MINUTES of 12 Burpees 12 Pull-ups then, AMRAP in 3 MINUTES of 15 Push-ups 15 KB Swings then, REST for 3 Minutes then, AMRAP in 3 […]
September 20, 2014

Sunday, 9/21

Warm-Up 2 Rounds of 10 Squats 20 Band Good Mornings 10 Band Pull Aparts 20 Spider Lunges 10 Dead Bugs then, 90 seconds SLF w/ER each side Strength – 1 RM Back Squat (1 hour cap) 1 x 10 w/ bar 1 x 3 @ 35% 1 x 3 @ […]
September 19, 2014

Saturday, 9/20

Warm-Up 3 Rounds of 6 OH Band Pull-Aparts 6 Bird Dog Push-Ups 6 Band Pull-Aparts 6 Opposite Toe-Touch to Spider Lunge* * from plank position, reach rt hand to lft foot, return to plank, then step rt foot up to spider lunge position Strength – Jerk {from the Rack} (25min […]
September 18, 2014

Friday, 9/19

Warm-Up 3 Rounds of 40 Jumping Jacks 30 High Knees in place 20 Mountain Climbers 10 Standing Knee to Chest then, 1 Minute Death Stretch/side 1 Minute Standing calf stretch/side Met-Con 3 Rounds of In 2:00 minutes, complete a 300 M Row (or complete max meters in 1:30); then, In […]
September 17, 2014

Thursday, 9/18

Warm-Up 2 Rounds of 5 Pause Squats 10 Band Good Mornings 5 Plank to Squat 10 Supine Scorpion 5 Jump Squats 10 Scorpion (prone) Met-Con Every 3 minutes for 27 Minutes (3 Rounds each): 15 KB Swings + 30 Sit Ups + 15 KB Swings 12 OH Plate Lunges + […]
September 16, 2014

Wednesday, 9/17

Warm-Up 2 Rounds of 6 Over-Under Scap Touches 6 PVC Dislocates 6 PVC OHS Squats 6 Spider Lunge 6 X-Body Spider Lunge Strength – Snatch (25min for Prep and Work sets) – – Prep Sets – – 2 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 4 […]
September 15, 2014

Tuesday, 9/16

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Squat to Boot Strapper 5 Plank to Squat Alt Samson Lunges Strength – Pendlay Rows (20 Minutes) 5-5-3-3-3-3 Met-Con EMOM, 20min, alternating between: A) +2 Strict Pullups* B1) 10 Ball Slams B2) 10 Burpees – So, min 1 = 2 pull-ups; […]
September 14, 2014

Monday, 9/15

Warm-Up 3 Rounds of 10 OH Band Pull Aparts 20 Band Good Mornings 10 Alt Single Leg Bird Pickers 20 Jumping Jacks Skill 3 Rounds, NFT, of 2 Wall Walkers* 15 Hollow Rocks (or 15 second Hollow Hold) *scale up 2nd and 3rd rounds by doing 1 wall walker + […]
September 14, 2014

Sunday, 9/14

Warm-Up 5 Rounds of 1 Inchworm in place 2 Spider Lunge w reach up on both Sides 3 Rolling split Straddles 4 Scorpion (prone) Strength – Deadlift 1 x 10 RDL w/ Bar 1 x 5 @ 35% 1RM 1 x 5 @ 50% 1 x 5 @ 65% 1 […]