Workout of the Day

June 30, 2013

Monday 7/1/13

Monday 7/1/13 Warm-Up4 rounds of2 Inchworm In Place10 Squats2 5-Count Dive Bomber Push-Ups10 PVC Dislocates then, 2 Rounds of Resistance Tube prehab10 Internal Rotations/arm (scap touch)10 External Rotations/arm (reverse pitchers) Met-Con5 Rounds20 Alt Reverse Lunges10 Alt Renegade Rows Finisher5 Rounds NFT5-8 Ring Rows (scale up by raising the feet)10-15 Band […]
June 29, 2013

Sunday 6/30/13

Sunday 6/30/13 Warm-Up2 Rounds of5 Dive Bomber Push-Ups10 Spider Lunges5 Dolphin Push-Ups10 Squat-to-Bootstrappers5 Plank-to-Squats10 Hips-to-Wall StrengthDeadlifts10-8-5-5-5-5-5 (working up to 5 rep max) Mixed Team Met-Con (4-6 people, 2 bars = 1 M, 1W)5 Rounds ofA1 – 5 DeadliftsB1 – 5 DeadliftsA1 – 10 BurpeesB1 – 10 BurpeesA2 – 5 DeadliftsB2 […]
June 28, 2013

Saturday 6/29/13

Saturday 6/29/13 Warm-Up2 x 30 Jumping Jacks, 10 Alt Lunge & Twist in place, 10 Bird Dog Push-Ups (5/side),10 Spider Lunges, 10 Superman; then, 2 x 30sec Band Lat/Tri Stretch Basics Prep3 x 3 Hang Hi-Pull + 2 Hang Power Clean + 1 Power JerkWork8 x 1 Hi-Pull (from floor) […]
June 27, 2013

Friday 6/28/13

Friday 6/28/13 Warm-Up2xWall-to-Rack Inchworm,Rack-to-Wall Bunny HopWall-to-Rack Lateral Squat Walk (switch sides mid-way)Rack-to-Wall Bunny Hop 2x25 Mountain Climbers5/side Single Leg Calf Raise w/ negative Plyos1 x 3 Box Jumps and then 3 Jump Squats2 x 3 Box Jump + Depth Jump3 x 3 Box Jump + Rebound Depth Jump Met-Con3 rounds […]
June 26, 2013
Tom-Brose

Thursday 6/27/13

Thursday 6/27/13 Warm-Up1 x Wall-to-Rack Inchworm; then, 2 Rounds of 5 Four-count Dive Bombers10 Alt-T w/ leg lift (no push-up)15 Band GM20 Dead Bugs (1 count hold) Skill/Prep2 x 1 Wall Walker & 10 Alt Shoulder Touches PLUS 5+5 KB Single Leg DLOR2 x 10 Box Pike Shoulder Touches PLUS […]
June 25, 2013
Mike-Choi

Wednesday 6/26/13

Wednesday 6/26/13 Warm-Up1 x 15 Squats15 Spider Lunges15 Supermans15 Supine Scorpions15 Hip Bridges15 Jump Squats Prep2 x 3 Pause Clean Extensions + 3 Hi-Pulls (bar only, light weight); then, 2 x 3 Hi-Pull + 3 Hang Power Cleans WorkPower Cleans; 3 x 2, then 4 x 1 (heavy single, up […]
June 24, 2013

Tuesday 6/25/13

Tuesday 6/25/13 Warm-Up3 rounds of5 Dolphin Push-Ups10 Alt Samson Lunges5 Dive Bomber Push-Ups10 Pause Squats Strength20 minutes to work up to a 1 RM Push Press Met-Con3 rounds For Time of24 Alt DB Snatches12 H.R. Push-Ups Mobility2 minutes/stretch:(1) assume the position(2) spinal twist (1min/side)(3) prone cross body delt stretch (1min/side) […]
June 23, 2013
MM

Monday 6/24/13

Monday 6/24/13 Warm-Up2 rounds of12 Arm Circles Fwd, 12 Arm Circles Bkwd, 12 OH Band Pull-Aparts, 8 Hanging Scap Retraction, 12 Squats, 12 Hip Bridges, 12 Deadbugs Pre-Skill PrepHollow Position Review Skill – Kipping– 2 x 3 Hollow & Hold to Arch & Hold + 30sec/side Pec Stretch on the […]
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 […]