Workout of the Day

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 […]
October 31, 2013

Friday, November 1

Warm-Up 3 Rounds of 12 Hip Bridges 12 Spider Lunges 6 Dolphin Push-Ups 6 PVC Dislocates 2 Wall Walkers Strength – Push Press 1×10 STRICT Press (w/ bar) 1×5 dip-pause Push Press (w/ bar) 1×3 dip-pause Push Press (light wt) 1×3 PP @ 50% 1×3 PP @ 65% 1×3 PP […]
October 30, 2013

Thursday, October 31

Warm-Up 4 rounds 5 hanging scap retractions 10 V Ups then, 4 rounds 10 single leg floor touches (alternating legs) 10 squat to bootstrappers Mobility 1min/side banded heel cord, anterior bias (BaSL p.385) 2min/side shoulder rotator smash and floss w/ lax ball (BaSL p.250) Skill 5 times through 2 minutes […]
October 29, 2013

Wednesday, October 30

Warm-Up 2 rounds 20 band good mornings 20 scorpion 20 cossack lunges 20supine scorpions Strength – Deadlift 1×8@ 35% 1×5@ 50% 1×5@ 65% 1×3@ 75% 3×5 @ 80-85% Met-Con 10 rounds, 30 seconds work/ 30 seconds rest, of – 2 Deadlifts at 60-70%, then – Max burpees in remainder of 30 […]
October 28, 2013

Tuesday, October 29

Warm-Up 3 x 6 Pause Squats, 6 Alt-T Push-Ups, 6 Spider Lunges, 6 PVC Disclocates, 6 PVC OHS-to-Sotts Press Prep 4 x 2 Pause Extension High Pulls – Pause (1) Below the Knee, (2) Above the Knee, & (3) High Hang (Mid-Thigh), and then perform a high-pull – bar only […]
October 27, 2013

Monday, October 28

Warm-Up 2 Rounds of 20 jumping jacks 10 alt Samson lunges 20 jumping jacks 10 jump squats 20 jumping jacks 10 spider lunges then, 2 rounds each of Partner PVC chest opener, 1 minute each Met-Con 2 rounds of the following: 4 Minute AMRAP of 6 Dumbbell Hang Power Clean […]
October 26, 2013

Sunday, October 27

Warm-Up 2 Rounds of 15 Pause Squats 15 Superman w/ Arm Retraction 10 Scorpions then, 1min Single Leg Flexion w/ ER Bias each side, 1min Squat Hold 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 @ […]
October 25, 2013

Saturday, October 26

Warm-Up 3 rounds of 6 Dolphin Push-Ups, 12 Spider Lunge w/ Sime Side Reach Up 6 Jump Squats, 12 Lunge and Twist Prep 1 As a class, work through ~6reps of Drag-to-Hi-Pull w/ PVC – start with the PVC just above the knee, slowly extend the hips so that the […]
October 24, 2013

Friday, October 25

Warm-Up 2 rounds of 12 Arm Circles Fwd, 12 Arm Circles Bkwd, 10 Overhead Band Pull-Aparts, 8 Hanging Scap Retraction, 8 Single Leg Hip Bridges, Skill – Kipping 2 rounds of 3 Hollow Position Holds + 3 Superman Holds then, 2 rounds of 5 Hollow & Hold + Arch & […]