Workout of the Day

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 […]
June 13, 2013

Friday 6/14/13

Friday 6/14/13 Warm-Up3 Rounds of10 Alt-T Push-Ups10 Alt Single Leg Floor touches10 Supine Scorpions10 V-Ups10 Spider Lunges Skill/Strength3 rounds of 1-2-3 TGU ladder– 1 Lf, 1 Rt, 2 Lf, 2 Rt, 3 Lf, & 3 Rt– Increase weight each set Skill/Conditioning5 Rounds of  – 6-8 Pistols (strict or 4 + […]
June 12, 2013

Thursday 6/13/13

Thursday 6/13/13 Warm-Up3 rounds of 5 Hanging Scap Retractions,10 PVC Dislocates,5 Dolphin Push-Ups,10 Alt Samson Lunges then, 2 x 10 Side Plank Reach-Thrus/side Strength10 minutes to work up to heavy push press (~90%); then, 3 x 2 Push Press to near max weight (all sets should be heavy, aiming for […]
June 11, 2013

Wednesday 6/12/13

Wednesday 6/12/13 Warm-Up3 Rounds of 15 Squats5 DiveBomber Push-Ups then, 1 minute death stretch (:30 quad/:30 hip flexor)/leg; then, 3 rounds of 10 Superman w/ Arm Retraction5 Reverse Hand Push-Ups then, 1 minute band standing lat tri stretch each side Strength – Front Squats1 x 10 w/ Bar,1 x 5, […]