Workout of the Day

August 20, 2013

Wednesday August 21

Warm-Up One time through of 50 Jumping Jacks 40 High Knees 30 Squats 20 Alt Lunge and Twist 10 Hips to Wall then, 30sec/side Samson Stretch Met-Con Starting a round every 12 minutes, complete 3 rounds, each for time, of: (1) 500m Row + 800m Run (2) 500m Row + […]
August 19, 2013

Tuesday August 20

Warm-Up 3 rounds of R2R Inchworm 15 Band GM’s R2R Spider Crawl then, 1min/side Band Hamstring Flossing 1min/side Standing Pec Stretch Strength – Deadlift 5-5-5-3-3-3-3 Met-Con 15 rounds, OTM, 30sec ON//30sec OFF, of 2 “lock and drop” DL + Max burpees in remaining time
August 18, 2013

Monday August 19

Warm-Up 2 Rounds of 10 Dolphin Push-Ups 20 Squats 40 Jumping Jacks then, Death stretch – 2 minutes/side with :30/:30 Quad/Hip Flexor emphasis Met-Con 6min AMRAP 15 DB Thrusters (M=1/2 BW total, W=1/3 BW total) 9 T2B (scale to Hanging Knee Raise) 6min Rest 6min AMRAP 30 Double Unders (scale […]
August 17, 2013

Sunday August 18

Warm-Up 2 x 10 Squats, 10 Spider Lunges, 10 PVC Dislocates, 10 OHS-to-Sotts Press, 10 Alt-T Push-Ups then, 2 x 1min Assume-the-Position Stretch + 1min Self-Bully Stretch Prep 3 x 2 Pause Snatch Extension + 2 Hang Hi-Pulls Work ~25min to find a max effort Snatch Met-Con 3 x 10 […]
August 16, 2013

Saturday August 17

Warm-Up 3 Rounds of 10 Alt-T Push-Ups 10 Hip Bridges 10 Supine Scorpions 10 Dead Bugs Skill TGU’s  8-6-4-2 -alternating arms, working up in weight Strength – Floor Press Prep: 10 w/ bar, 5 light, 5 moderate Work: 5 x 5 – follow  each working set with: 10-15 Band Pull-Aparts + 10-15 […]
August 15, 2013

Friday August 16

Warm-Up 1 time through the following: 50 Jumping Jacks 10 Alt Samson Lunges 50 Mountain Climbers 20 Squats 50 Jumping Jacks 20 Scorpions Met-Con For Time, complete the following: 800m Run; 3 rounds of 20 Box jumps (24″/20″) + 10 burpees; 800m Run; 3 rounds of 20 AbMat Sit-Ups + […]
August 14, 2013

Thursday August 15

Warm-Up 2 Rounds of 20 Squats 20 Spider Planks 20 Squats 20 Spider Lunges then, 2 times through 1min Frog Stretch (knees out, heels together, sit back) 1min Squat Hold Strength Back Squat 1 x 5 @30% 1 x 5 @50% 1 x 5 @60% 1 x 5 @70% 3 […]
August 13, 2013

Wednesday August 14

Warm-Up 4 x 6 Alt-T Push-Ups, 6 Spider Lunges, 6 PVC Disclocates, 6 PVC OHS-to-Sotts Press Prep 2-3 x 5 Burgener Warm-Up Mvmt #4 – for lack of a better term, this is a “Behind-the-Neck Snatch-Grip Push-Jerk with the PVC.” It is the 4th of 5 movements in Coach Burgener’s […]
August 12, 2013

Tuesday August 13

Warm-Up 3 minutes single skips; then, 5-4-3-2-1 reps of Hanging Scap Retractions and Squat-to-Bootstrapper + Samson Lunge/side Met-Con 4 rounds,  1min On / 1min Off  at each station A)   Double Unders* B)   MedBall Sit-Ups C)   Row for cals D)   Toes-to-Bar** * scale to 30 Mtn. Climbers plus max rep single skips ** scale to (A) PVC […]