Workout of the Day

July 17, 2014

Friday, July 18

Warm-Up 4 Rounds of 4 Spider Lunge w/ Reach up on each side 4 Alt T Pushups 4 Rolling Split Straddle then, 90 Seconds Death Stretch each side (:45 Quad/ :45 Hip flexor emphasis) Skill Workout 5 Rounds, completing a station every 2 minutes (1 round = completing all 3 […]
July 16, 2014

Thursday, July 17

Warm-Up 3 rounds of 5 Dolphin Push-Ups 10 Spider Lunges 15 PVC BTN Thruster then, 1min/side Band Lat/Tri Stretch Strength – Jerk (20min timecap) – from the rack 1 × 5 w/ bar, 1 × 5 @ lt weight (1 x 5 @ lt/mod wt if necessary) then, 3-3-3-2-2-2 – […]
July 15, 2014

Wednesday, July 16

Warm-Up Once through 50 Jumping Jacks 40 Mountain Climbers 30 Split Jacks 20 Squats 10 Plank to Squat then, 1 minute/side standing calf raise (:30 straight leg, :30 bent knee) Met-Con 4 Rounds, beginning a new round every 9 minutes*, of 400M Run 9 Burpees 18 KB Swings 9 Burpees […]
July 14, 2014

Tuesday, July 15

Warm-Up 4 rounds of 4 Hanging Scap Retractions 8 OH Band Pull Aparts 4 Spider Lunge w/ Reach on both sides 8 Alt Lunge and Twist Strength – Weighted Chin-Ups (24 min) 3-3-3-2-2-2 – Begin with 1 set of 3-5 strict chins + (if needed) a second set of 3 […]
July 13, 2014

Monday, July 14

Warm-Up 3 Rounds of 10 Spider Lunges 10 Supine Scorpions 10 Squats 3-2-1 Band X Walk then, 1 Minute SLF w/ER each side Strength – Back Squat (25 min cap) 1 x 10 w/ bar 1 x 5 @ 35% 1 x 5 @ 50% 1 x 5 @ 60% […]
July 12, 2014

Sunday, July 13

Warm-Up 3 Rounds of 2 Wall Walkers 10 Alt Lunge and Twist then, 3 Rounds of 5 Hanging Scap Retractions 10 Alt-T Push-Ups Skill 2 Rounds, NFT, of 10-20 Alt Hand Stand Shoulder Touches* 10 hip bridges (focus on squeezing glutes) * Scale to same with knees on box Strength […]
July 11, 2014

Saturday, July 12

Warm-Up 2 Rounds of 8 Opposite Toe Touch to Open-T* (4/side) 8 Cross-Body Spider Lunge (4/side) 8 Supine Scorpions (4/side) 8 PVC Dislocates 8 PVC OHS-Sotts Press Strength – Snatch (30 min time cap for prep & work sets) – – Prep – –  1 x 3 Upright Bar Row […]
July 10, 2014

Friday, July 11

Warm-Up 2 rounds of 40 High Knees in Place 30 Mountain Climbers 20 Spider Lunges 10 Squats Met-Con Prep 1 x 5 DB Front Squats + 5 DB Push Press + 5 Dolphin Push-Ups + 5 Pike Position Calf Raise/side (w/ light DBs) 1 x 5 DB Front Squats + […]
July 9, 2014

Thursday, July 8

Warm-Up 2 Rounds of 5 Hanging Scap Retractions 10 Spider Lunges 15 Band Good Mornings 5 Hips to Wall 10 Scap Push-Ups 15 Band Pull Aparts Strength – Romanian Dead Lift (RDL) (20 Min time cap) 1 x 10 w/ bar 1 x 10 @ 25% traditional 1RM DL 1 […]