Workout of the Day

June 16, 2014

Tuesday, June 17

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Scorpion 5 Dive Bomber Push-Ups 10 Supine Scorpion Mobility 1min/side OH band Distraction 1min/side Standing Pec Stretch Prep 1 x 3 hollow hold & arch hold on pull-up bar (return to neutral each time) + 5 Hollow rocks + 5 superman […]
June 15, 2014

Monday, June 16

Warm-Up 2 Rounds of 25 Jumping Jacks 5 Dolphin Push-Ups 25 Jumping Jacks 5 Plank-to-Squats then, 1 min/side Death Stretch 1 min/side Standing Calf Stretch Partner Met-Con 10 rounds (total)* of 12 Box Jump Overs** 18 Alt DB Snatch 12 Burpees * Partners alternate exercises (e.g. A does 12 box […]
June 14, 2014

Saturday, June 15

Warm-Up 3 Rounds of 15 Squats 10 Spider Lunges 5 Rolling Split Straddles then, 2 Rounds of 1 minute Squat Hold 1 minute AMRAP 10 Jumping Jacks/ 5 Jump Squats Strength – Squat 1 x 5 w/ bar 1 x 5 @ 35% 1 x 5 @ 50% 1 x […]
June 13, 2014

Saturday, June 14

  Warm-Up 3 rounds of 6 PVC Dislocates 6 Alt-T Push-Ups 6 Cross-Body Spider Lunge 6 Supine Scorpions 6 PVC OHS-Sotts Press Strength – Snatch (30min) Prep 2 x 2 Upright Snatch-Grip Row + 2 HI-Hang Snatch Hi-Pull (bar only for both) Then, 2 x 2 Three-Pause Snatch Extension + […]
June 12, 2014

Friday, June 13

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 5 Dolphin Push-Ups 10 Spider Lunges 10 Scap Push-Ups Workout (30 min time cap) 5 Rounds (NFT) of: Max unbroken strict Chin Ups 15 Tube Face Pulls 15 Band External Rotations (palms up) 10 Side Hip Bridges (each side, feet on box […]
June 11, 2014

Thursday, June 12

Warm-Up 3 Rounds of 30 Jumping Jacks 20 Band Good Mornings 10 Hips to Wall Strength – Dead Lift (25 minute cap) 1 x 5 @ 35% 1 x 5 @ 50% 1 x 5 @ 65% 1 x 5 @ 75% 3 x 5 @ 80% Met-Con 15min EMOM […]
June 10, 2014

Wednesday, June 11

Warm-Up 2 rounds of 12 Squats 6 Over-Under Scap Touches 12 Spider Lunges 6 Bird-Dog Push-Ups (3/side) Then, 5 reps of a Six-Count Boot Strapper to Squat Jump* *start in the bottom of a squat holding on to the toes or ankles, and then slowly press the hips up, using […]
June 9, 2014

Tuesday, June 10

Warm-Up 3 rounds of 5 Hanging Scap Retractions 10 Pause Squats 15 Jumping Jacks 5 Plank to Squat 10 Alt Samson Lunges 15 Mountain Climbers Met-Con 4 Rounds of the following: AMRAP in 2 minutes: 10 Pull-Ups/20 Squats 2 minutes REST AMRAP in 2 minutes: 10 Burpees/20 KB Swings 2 […]
June 8, 2014

Monday, June 9

Warm-Up 3 Rounds of 3 Wall Walkers 6 Spider Lunges w/ reach up on each side 3 Rolling Split Straddles 6 Arm Circles each direction Mobility 1 Minute OH band shoulder (each side) Strength – Strict Press (25 minute time cap) 5-5-5-3-3-3-3 Met-Con 5 Rounds for time: 5 single arm […]