Workout of the Day

April 5, 2014

Saturday, April 5

Warm-Up 3 Rounds of 20 Spider lunges 15 Band Good Mornings 10 hips to wall then, 1 minute squat hold (feet inside squat width, elbows pressing knees out) 1 minute SLF w/ ER each side 1 minute squat hold (feet inside squat width, elbows pressing knees out) Strength – Back […]
April 3, 2014

Friday, April 4

Warm-Up 3 Rounds of 5 hanging scap retractions 10 Alt Reverse Samson Lunge 5 plank to squat 10 squats Prep 1 x 5 hollow & arch on pullup bar – hold each position for a 1 count, emphasize control and movement from the hips, accompanied by push and pull on […]
April 2, 2014

Thursday, April 3

Warm-Up 3 Rounds of 10 Alt Samson Lunges 20 Jumping Jacks 10 Dolphin Push-Ups 20 Mountain Climbers 10 PVC Dislocates 20 Squats Met-Con Prep One round of 3 Wall Walks + 15 Hollow Rocks* + 15 Hip Bridges; then, One round of 2 Wall Walks (add 10 Alt Shoulder Touches […]
April 1, 2014

Wednesday, April 2

Warm-Up 3 Rounds of 3 Inchworms in Place 6 Alt Lunge and Twist 12 Squats 24 Jumping Jacks Prep (10min timecap) 3 Rounds (NFT) of 10 Band Pull-Throughs, followed immediately by Rig-to-Rack Broad Jump Workout 20min EMOM, alternating between: A) 10 Heavy Russian KB Swings B) 10 Med Ball Sit-Ups
March 31, 2014

Tuesday, April 1

Warm-Up 3 Rounds of 10 spider lunges 10 dolphin pushups 10 supine scorpion 10 side plank reach and squeeze/ side Strength – Strict Press 5-5-5-3-3-3 Met-Con 6min AMRAP of 6 Single Arm DB Hang Power Snatch Left 12 Push-ups 6 Single Arm DB Hang Power Snatch Right 12 DB Russian […]
March 30, 2014

Monday, March 31

Warm-Up 3 Rounds of 20 Jumping Jacks 10 Alt Lunge and Twist 5 Hanging Scap Retractions 5 Rolling Split Straddles Mobility 1 minute/side standing calf stretch 1 minute/side band-resisted overhead distraction (BaSL, p 257-58) Met-Con 5 Rounds of 400m* Run 12 Toes to Bar 9 Ball Slams * 400m run […]
March 29, 2014

Sunday, March 30

Warm-Up 2 Rounds of 3 Inchworm in Place 6 hanging scap retractions 12 Alt lunge and Twist 12 Supine Scorpions 12 hips to wall 12 dead bugs (6 per side) Strength Prep 1 x 10 RDL w/ bar only 1 x 10 DL light 2 x 5 working up in […]
March 28, 2014

Saturday, March 29 – Class

Warm-Up 3 Rounds of 20 Squats 10 Spider Lunges 10 Arm Circles/direction 10 Alternating Pike Position Calf Raises 5 Jump Squats 5 PVC Dislocates Mobility 90sec Death Stretch per side (:45/:45 quad/hip flexor emphasis) 90sec Band Lat/Tri Stretch per side Explosive Work 6 x 2 Seated Box Jumps Met-Con Prep […]
March 28, 2014

Saturday, March 29 – Open Workout 14.5

Optional Mobility (if time; to be done up to 20-30min before heat time) – Choose one Mobility exercise from Friday’s Mobility & Prep work to repeat as needed Warm-Up (to be started 15-20min before heat time) 60 Jumping Jacks then, 2 rounds of 10 Dolphin Push-Ups 10 Scorpions 10 Spider […]