Workout of the Day

April 19, 2015

Monday, 4/20

Warm-Up 3 rounds of 10 Squats 5 Dead Bugs/side 10 PVC Dislocates 5 Plank to squat Met-Con Prep 1 x 5 Front Squat + 5 Strict Press (bar only) 1 x 5 Front Squat + 5 Push Press (light) 1 x 3 Thrusters (@ chosen Rd 1 weight) + 3 […]
April 18, 2015

Sunday, 4/19

Warm-Up 4 Rounds of 4 Alt T Push-ups 4 Hanging Scap Retractions 4 Dolphin Push-ups 4 Hip Bridges then, :30 Band shoulder Rotations, followed by :30 Band Cross Overs (do both on one side before switching sides) – Click links for video demo (Rotations at 2:20 mark, Crossovers @ 3:20 mark) […]
April 18, 2015

Saturday, 4/18

Warm-Up 3 Rounds of 10 Reverse Hand Position Spider Lunges 10 Dead Bugs 10 Alt Samson Lunges 10 Squats then, 1 Min Standing Band Lat/Tri stretch/side 1 Min Death stretch/side Strength – Front Rack Lunge (20 Min) – – Prep – – 10 w/ bar, 6, 6 – – Work […]
April 17, 2015

Friday, 4/17

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Band Good Mornings 15 Jumping Jacks 5 Band Pull apart Complex 10 Alt Single leg Bird pickers then, 2 Rounds of 10 Front Leg Swings/side 10 Alt Knee to Chest Hugs 10 Side Leg Swings/side 5 Kip Swings Met-Con – “Helen” […]
April 15, 2015

Thursday, 4/16

  Warm-Up 2 Rounds of 6 Wrist Circles/direction 6 Arm Circles/direction 6 Over-Under Scap Touches then, 2 rounds of 6 Superman 6 Scorpion (Prone) 6 Spider Lunge (side) Strength – Snatch (30min) – – Prep Sets – –  3 x 2 Lo-Hang Snatch High Pull* + 2 Hi-Hang Power Snatch […]
April 14, 2015

Wednesday, 4/15

Warm-Up 3 Rounds of 4 Alt-T Push-ups 8 Squats 4 Quadruped Extension with Rotation/ side 8 Supine Scorpion 4 Jump Squats Strength – Push Press (30 min) – – Prep – – 1 x 10 strict press w/ bar, 5-3-3 – – Work – – 4 x 5 (goal is […]
April 13, 2015

Tuesday, 4/14

Warm-Up 3 Rounds of 10 Pause Squats 15 Band Good Mornings 10 Supine Scorpion 5 Quadruped Extension w/ Rotation each side then, 1 Minute Single leg Flexion with external Rotation each side Strength – Pause Tempo Back Squat* (30 Min) – – Prep – – 1 x 10 w bar, […]
April 12, 2015

Monday, 4/13

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Squats 5 Band Sword pulls/ side 10 Supine Scorpions 5 Plank to Squat Met Con (37 min) Once at each station: AMRAP in 7 Min Row for Max Meters* 3 Min Rest AMRAP in 7 Min 7 Spider Plank/side 14 KB […]
April 11, 2015

Sunday, 4/12

Warm-Up 2 rounds of 6 Lunge & Twist in both directions (twist to side of front knee) 6 Pillar-to-Plank (be sure to alternate which arm you press up with first!) 6 Reverse Hand Spider Lunges 6 Lunge & Lean (extend both arms overhead and lean to same side as front […]