Workout of the Day

November 20, 2013

Thursday, November 21

Warm-Up 3 Rounds of 15 squats 5 rolling split straddles 15 band good mornings 5 plank to squat 15 mountain climbers 5 PVC dislocates Met-Con Prep 5 Deadlifts, 5 Jump Squats 5 Deadlifts, 5 Med Ball Front Squats 5 Deadlifts, 5 Wallballs Team Met-Con For time, complete 1 rd, 2rds, […]
November 19, 2013

Wednesday, November 20

Warm-Up 2 x 5 Push-Ups, 10 Spider Lunges, 5 OH Band Pull-Aparts, 10 OHS w/ Bands Prep Sets 3 x 1 Pause Extension Hi-Pull + 1 Hang Power Snatch + 4 Pause OHS Work Sets 4 x 2 Snatch; 3 x 1 Snatch (up to 90% of max) Accessory 50 […]
November 18, 2013

Tuesday, November 19

Warm-Up 3 Rounds of 10 scap push-ups 10 squat to bootstrappers 10 supine scorpion 10 OH band pull-aparts Strength Pendlay Rows 5-5-5-5-3-3-3-3 After each set, do one set of below exercises (alternating each round) A) 10 DB Powell Raise (after rounds 1,3,5,7) B) 15 Band Pull-Aparts w/ palms up (after rounds 2,4,6,8) […]
November 17, 2013

Monday, November 18

Warm-Up 2 x 40 High Knees in Place (20/side), 20 Spider Lunges (10/side), 20 Supine Scorpions (10/side), 10 Band Pull-Aparts (light weight band) Mobility: Death Stretch 2 x 30sec in the Chest Up position + 30sec in the Hips Down position on one side, then repeat 2 x 30sec + […]
November 16, 2013

Sunday, November 17

Warm-Up 2 x 5 Push-Ups + 10 Lunge & Twist + 5 Pause Squats + 10 Arm Circles/direction + 5 Jump Squats Prep Sets 3 x 2 Hang Power Clean + 2 Dip-Pause-Power Jerk Work Sets Basics 4 x 2 Power Clean + 1 Power Jerk + 1 Split Jerk; […]
November 15, 2013

Saturday, November 16

Warm-Up 3 Rounds of 10 Spider Lunge w/ reach up on both sides 10 push-ups 10 alt Samson lunges 10 side plank reach and squeeze/side 10 OH band pull aparts Skill Prep 2 rounds of 10 alt shoulder touches (for HSPU option) or 3 kickups (HS hold option) rest ~1min […]
November 14, 2013

Friday, November 15

Warm-Up 3 rounds of 10 Pause squats 10 alt T push-ups 10 hips to wall 10 dead bugs (each side) then, 90 seconds death stretch each side (:45/:45 quad/ hip flexor emphasis) 90 seconds band Lat-tri stretch each side Strength – Pause Front Squat 1 x 10 w/ bar 1 […]
November 13, 2013

Thursday, November 14

Warm-Up 4 x 6 Alt-T Push-Ups, 6 Spider Lunges, 6 PVC Dislocates, 6 PVC OHS-to-Sotts Press Prep Sets 3 x 2 Hang Snatch Hi-Pull + 3 Pause OHS Work Sets 6 x 2 Hang Snatch – up to 80% of max snatch Met-Con EMOTM for 12 minutes, alternate between (A) […]
November 12, 2013

Wednesday, October 13

Warm-Up 3 Rounds of 30 seconds squats 30 seconds high knees 30 seconds ski hops (lateral bunny hop over invisible line) then, 3 Rounds of 3 inchworm in place 6 superman 9 hollow ups Met-Con 3 Rounds of 2 Minutes Row (1st at 18-20 SPM; 2nd at 22-24 SPM; 3rd […]