Workout of the Day

April 26, 2014

Sunday, April 27

Warm-Up 2 rounds of 5 Inchworms in Place 10 Band Pull-Aparts 5 Hanging Scap Retractions 10 Alt-T Push-Ups 5 PVC Dislocates 10 Dead Bugs (5 per side) Mobility 90 Seconds/side death stretch (:45 Quad / :45 Hip Flexor emphasis) 90 Seconds/side Band Lat/Tri stretch Prep Sets 1 x 10 strict […]
April 25, 2014

Saturday, April 26

Warm-Up 3 rounds of 10 Lunge and Twist 10 PVC Dislocates 10 Pause Squats 10 Wrist Circles each direction/per side 10 Jump Squats Prep Sets 1 x 3 Hang Hi-Pull + 3 Front Squats (bar only) 1 x 2 Hang Power Clean + 2 Front Squats (light weight) 1 x […]
April 24, 2014

Friday, April 25

Warm-Up 3 Rounds of 15 Jumping Jacks 15 Squats 10 Alt Single Leg Bird Pickers 10 Scorpions 5 Hanging Scap Retractions 5 Plank-to-Squat Met-Con 1 12 minute EMOM (6 rds of each exercise), alternating between: A) +3 Burpees* B) +3 Toes-to-Bar * ascending ladder; add 3 reps each round: 3 […]
April 23, 2014

Thursday, April 24

Warm-Up 3 Rounds of 10 Spider Lunges 10 PVC Dislocates 10 Supine Scorpion 10 OH Band Pull-Aparts 5 Rolling Split Straddles Skill – Skin the Cat (15 minutes) Progression 1 x 2 Tuck to inversion (include spotting) 1 x 2 Roll through 3 x 1-3 Full Skin the Cat (through and back) […]
April 22, 2014

Wednesday, April 23

Warm-Up 3 Rounds of 20 Band Good Mornings 15 Squats 10 Alt-T Push-Ups 5 Plank-to-Squat then, 3 rounds of Rig-to-Rack Broad Jump Strength – Box Squat* 1 x 10 Bar 1 x 5 @ 25% 1 x 3 @ 50% 1 x 5 @ 60% 6 x 3 @ 65% […]
April 21, 2014

Tuesday, April 22

Warm-Up 3 Rounds of 20 Jumping Jacks 10 Squats 20 Mountain Climbers 10 Hanging Scap Retractions 20 Split Jacks 10 Pike Position Calf Raises per side Met-Con 3 Rounds through (36 minutes total) of 3 min AMRAP 6 Pull-Ups 12 Box Jumps 3 Minutes Rest 3 min AMRAP 12 KB […]
April 20, 2014

Monday, April 21

Warm-Up 3 Rounds of 5 dolphin pushups 10 spider lunges 15 band pull aparts Mobility 1 minute/side standing bad Lat/Tri stretch 1 minute/side death stretch Strength (25 minute time cap) Push Press 5-5-3-3-3-3 Met-Con AMRAP in 8 Minutes of 4 Single Arm DB Hang Power Clean & Jerk (Left) 4 […]
April 19, 2014

Sunday, April 20

Warm-Up 3 Rounds of 20 Jumping Jacks 10 Lunge and Twist 20 Band Good Mornings 10 Supine Scorpion Strength – Deadlift 1 x 10 RDL @ bar only 1 x 5 @ 35% 1 x 5 @ 50% 1 x 5 @ 65% 1 x 5 @ 75% 3 x […]
April 18, 2014

Saturday, April 19

Warm-Up 3 Rounds of 5 Inchworm in Place 5 Hanging Scap Retractions 10 Scap Push-Ups 10 Side Plank Reach-n-Squeeze/side 15 Hip Bridges Strength Work (25 min time cap) 5 Rounds, NFT*, of 8-15 DB Floor Press 10 Band Pull-Aparts * take 2 prep sets with light and medium DBs then return […]