Workout of the Day

October 20, 2014

Tuesday, 10/21

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Band Pull Aparts 5 Plank to Squat 10 Supine Scorpion then, 1 min OH Band@ elbow Stretch /side 1 Min Death stretch/ side Met-Con EMOM for 24min (6 Rounds each) of: A) 8 V-Ups + 8 Burpees B) 12 Alt DB […]
October 19, 2014

Monday, 10/20

Warm-Up 3 Rounds of 10 Alt Lunge and Twist 15 Band Good Mornings 10 Spider Lunge 15 Jumping Jacks Strength – Deadlift (25 min cap) 1 x 10 RDL w/ bar 1 x 5 @ 35% 1 x 5 @ 50% 1 x 5 @ 65% 1 x 5 @ […]
October 18, 2014

Sunday, 10/19

Warm-Up 3 rounds of 4 PVC Dislocates 8 PVC Pause OHS 4 Squat to Bootstrapper 8 Opposite Heel Touch to Open-T 4 Squat Jumps Then, 90sec partner bully stretch per partner Strength – Snatch Complex (30min) – – Prep Sets – –  3 x 2 Pause Snatch Extension + 2 […]
October 17, 2014

Saturday, 10/18

Warm-Up 3 Rounds of 9 Pause Squats 9 Superman 6 Squats 6 Spider Lunge 3 Jump Squats 3 Rolling Split straddles Strength – Pause Back Squat* (25 min cap) 1 x 10 w/ Bar 1 x 5 @ 35% 1 x 5 @ 50% 1 x 3 @ 65% 1 […]
October 16, 2014

Friday, 10/17

Warm-Up 2 Rounds of 5 Hanging Scap retractions 10 Band Pull-Aparts 5 Push-ups 10 OH Band Pull-Aparts 5 Plank to Squat Strength – Strict Press (25 min) 5-5-3-3-2-2 Met-Con 6 Rounds of 30 Seconds Max Rep Push Press* 30 seconds Rest 30 Seconds Max Pull-ups 30 seconds Rest *Weight Options […]
October 15, 2014

Thursday, 10/16

Warm-Up 3 Rounds of 6 Alt-T Push-ups 15 Squats 30 Jumping Jacks then, 1 Minute Band Lat/Tri stretch per side 1 Minute Standing Calf stretch each side (:30 straight leg/:30 bent knee) Prep 1 x 3 Hang Hi Pull + 3 Hang Power Clean (bar only) + 6 Jump Squats […]
October 14, 2014

Wednesday, 10/15

Warm-Up 2 Rounds of 12 Spider Lunges 8 Alt Single Leg Bird Pickers 12 Supine Scorpion 8 Scorpion (prone) Strength – Barbell Lunges (30 minute cap) (10) – 20 – 16 – 12 – 8 – 4 – Bar Racked on Back (hi bar position) – May step forward or […]
October 13, 2014

Tuesday, 10/14

Warm-Up 3 Rounds of 5 Dolphin Push-ups 5 Rolling Split Straddles 5 Quadruped Extension and Rotation each side 5 OH Band Pull Aparts 5 Band Dislocates Skill – Hand Stand progression 2 Rounds of 2 Wall Walkers + 10 Hollow Rocks; then, 2 Rounds of 10-20 Alt Shoulder Taps* + […]
October 12, 2014

Monday, 10/13

REMINDER: Normal Class schedule for Columbus Day (Monday, 10/13) Warm-Up 3 Rounds of 12 Mountain Climbers 6 Squat to Boot Strappers 12 Supine Scorpion 3 Plank to Squats then, 1 Minute death stretch/side 1 Minute OH band Shoulder Stretch Partner Met Con 6 Rounds each* of 15 KB Swings 12 […]