Workout of the Day

July 21, 2014

Tuesday, July 22

Warm-Up 3 Rounds of 20 Jumping Jack Complex (1 Jumping Jack + 1 Split Jack) 10 Supine Scorpion 20 Mountain Climbers 10 Alt Lunge and Twist 20 Band Good Mornings then, 1 Minute Death Stretch per side 1 Minute Standing Calf stretch per side Met-Con 2 Rounds of the following: […]
July 20, 2014

Monday, July 21

Warm-Up 2 rounds of 5 PVC Dislocates 10 Squats 5 Hanging Scap Retractions 10 Push-Ups 5 Jump Squats Prep 3 x 2 Hang Clean Hi-Pull + 2 Hang Power Clean + 2 Push Press + 6 Kipping Swings – bar first, then light wt, then mod wt Met-Con 3min ON […]
July 20, 2014

Sunday, July 20

Warm-Up 2 Rounds of 15 Squats 12 Cossack Lunges 9 Hips to Wall 6 Alt Bird Dog Pushups 3 Rolling Split Straddles Strength – Back Squat 1×10 w/ bar 1×6@ 35% 1×6@ 50% 1×6@ 65% 1×6@ 75% 4×6@ 80% Team Met-Con (30 Minute time cap, up to 5 people per team) 3 […]
July 18, 2014

Saturday, July 19

Warm-Up 3 rounds of 6 Hanging Scap Retractions 6 Alt-T Pushups 9 Hip Bridges 9 Superman 12 Spider Lunges 12 Jump Squats then, :30 Band shoulder Rotations; then, :30 Band Cross Overs – complete both exercises on one side before switching – Demo Video HERE – Rotations at 2:20 mark, Crossovers […]
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% […]