Workout of the Day

January 11, 2015

Monday, 1/12

Warm-Up 2 Rounds of 8 Squats 12 Band Pull Aparts 8 Spider Lunge 12 Jumping Jack Complex 8 PVC Dislocates 12 Mountain Climbers Met-Con 2 Rounds of: AMRAP in 3 Minutes 8 Ring Push-ups 12 Box Jumps 1 Minute Rest AMRAP in 3 Minutes 8 Plank to Squat 12 Plate […]
January 10, 2015

Sunday, 1/11

Warm-Up 4 Rounds of 2 Inchworm in Place 4 Spider Lunge w/ reach up on each side 6 Hips to Wall 8 Supine Scorpion Strength – Good Mornings Prep: 10 w/ bar, 8, 5 Work: 3 x 5 Team Met-Con (groups of 4) 6 rounds of 300 M Row 6 Deadlifts […]
January 9, 2015

Saturday, 1/10

Warm-Up 3 Rounds of 5 PVC Dislocates 5 Dolphin Push-ups 5 Hanging Scap retractions 5 Band Pull Apart Combo Strength – Push Press Prep: 1 x 10 Strict Press w/ bar, 1 x 5 Strict Press w/ lt weight; 2 x 5 Push Press Work: 3, 3, 2, 2, 1, […]
January 8, 2015

Friday, 1/9

Warm-Up 2 Rounds of 10 Prone Scorpion 5 Rolling Split Straddles 10 Spider Lunges 5 Hips to Wall then, 90 Seconds Single Leg Flexion with ER/ side Met-Con 3 Rounds of AMRAP in 3 minutes 15 KB Swings 15 AbMat Sit-Ups REST 1 minute AMRAP in 3 minutes 10 Ball […]
January 7, 2015

Thursday, 1/8

Warm-Up 2 Rounds of 20 Jumping Jacks 10 Alt Lunge and twist 20 Front Jacks* 10 Arm Circles 20 Hollow Hops** 10 Supine Scorpion Skill – Kipping Progression (15 Minutes) 2 x 5 Hanging Scap Retractions (focus on hollowing out as you pull) + 10 Superman 2 x 5 Hollow […]
January 6, 2015

Wednesday, 1/7

A most heartfelt apologies to all our 14th Street members who missed out on class last night due to our early closing. As much as we wanted to keep our doors open, the lack of power and Pepco’s ever receding timeline for turning the lights back on meant we could […]
January 5, 2015

Tuesday, 1/6

Warm-Up 3 Rounds of 15 Band Good Mornings 10 Supine Scorpions 15 Mountain Climbers 10 Dead Bugs (5 per side) Strength – Deadlift (30 minutes) Prep RDL 1×10 w/bar, DL 2-3×5 Work: 3×5 (all reps at the same working weight; reps should be challenging without being slow/grinding) Finisher 4 Rounds, NFT, […]
January 4, 2015

Monday, 1/5

Warm-Up 4 rounds of 4 Alt T Pushups 12 Jumping Jack Complex 4 Squat to Boot Strapper then, 1 Minute death stretch/ side 1 Minute Self bully Stretch/ side Met-Con AMRAP in 6 minutes 8 Alt DB Snatch 12 Box Jumps 8 Push-ups 4 Minutes Rest AMRAP in 6 minutes […]
January 3, 2015

Sunday, 1/4

Warm-Up 3 Rounds of 15 Squats 10 Supine Scorpion 15 Band Good Mornings 10 Spider Lunges then, 90 Seconds Single Leg Flexion w/ ER each side Strength – Back Squat (35 Min cap) 1 x 10 w/ bar 1 x 5 @ 35% 1 x 5 @ 50% 1 x […]