Workout of the Day

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 […]
June 17, 2013

Tuesday 6/18/13

Tuesday 6/18/13 Warm-Up2 x 20 Jumping Jacks10 Lunges20 High Knees in Place10 Hips to Wall then, 2 x 10 Cross-Body Straight Leg Swings/leg10 Straight Leg Swings in place (“Toy Soldiers”)/leg Strength3 Rounds NFT10 single leg KB DL/leg10 side hip bridges (feet elevated on box)*/side * forearm on the floor, or elevated […]
June 16, 2013

Monday 6/17/13

Monday 6/17/13 Warm-Up3 rounds of5 Hang Scap Retraction10 Pause Push-Ups, then, 3 rounds of5 Scap Retraction Push-Ups10 OH Band Pull-Aparts Strength6 rounds of3 Weighted Chin Ups (scale to 3 x 2 negatives, then 3 x 6 ring Rows)– – Rest 30-45 seconds, then(A) 10 – 15 DB Floor Press (done […]
June 15, 2013

Sunday, 6/16/13

Sunday, 6/16/13 Warm-Up3 Rounds of10 Spider Lunges20 Band GM30 Jumping Jacks then, 2 Rounds of1 minute squat hold30 seconds lunge w/ knee on abmat , 30 seconds knee out hip stretch each side Strength – Back Squat1×10 w/Bar1×10 @ 35%1×5@ 50%1×3@ 60%1×3@ 65%1×8@ 70%1×5@ 75%1×5 @ 80%1x Max reps @ […]
June 14, 2013

Saturday, 6/15/13

Saturday, 6/15/13 Warm-Up2 rounds of 18 Hip Bridges9 Sit-Ups18 Alt Superman9 Dolphin Push-Ups18 Alt Bird-Dog Planks (knees off the ground)9 Squat-to-Boot-Strappers Group Clean & Jerk Mobility30 sec/side wrist stretch on floor,30 sec/side self-assisted Tricep Stretch, and1 min Bar on the Knee Ankle Mobility Basics Group Prep Sets:4 x 1 Low-Hang […]