Workout of the Day

October 2, 2014

Friday, 10/3

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 then :30 Band Cross Overs (do both on one side before switching) (See SuperDtv Shoulder Mobility Video; Rotations at 2:20 mark, Crossovers @ 3:20 mark) Strength – Floor […]
October 1, 2014

Thursday, 10/2

Warm-Up 3 Rounds of 6 Spider Lunges 6 Dead Bugs (per side) 6 Squat to Boot Strappers 12 Ankle Circles each direction/side then, 1 minute Standing calf stretch/side 1 minute Single Leg Flexion/ side Strength – Barbell Lunge (30 minute cap) – – Prep Sets – – 10 w/ bar, […]
September 30, 2014

Wednesday, Oct. 1

Warm-Up 2 Rounds of 40 High Knees in Place (20/side) 20 Spider Lunges (10/side) 20 Supine Scorpions (10/side) 10 Band Pull-Aparts (light weight band) Mobility Death Stretch 2 x 30sec in the Chest Up position + 30sec in the Hips Down position on one side, then repeat 2 x 30sec […]
September 29, 2014

Tuesday, 9/30

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Supine Scorpions 5 Dive Bomber Push-ups 10 Alt Lunge and Twist then, 2 x 1 minute/person Partner assisted Bully Stretch Skill – Muscle Ups (25 minutes total) – – Everyone – – 2 x 5 False Grip Ring Row + 15 […]
September 28, 2014

Monday, 9/29

Warm-Up 3 Rounds of 12 Squats 6 Spider Lunges w/ Double Reach-Up 12 Squat to Boot Strappers 6 Dolphin Push-ups then, 1 Minute SLF w/ ER each side 1 Minute Band Lat/Tri Stretch each side Strength – Front Squat (30 minute cap) Prep = 10 (bar) – 5 – 5 […]
September 27, 2014

Sunday, 9/28

Warm-Up 3 rounds of 4 PVC Dislocates 4 PVC Pause OHS 4 Dive Bomber Push-Up to Alt-T 4 Toad Squats Then, as a class, complete: 5 x 1 Pressing Snatch Balance + 1 Heaving Snatch Balance Skill – Snatch Balance (10min) As a class, complete 5 Snatch Balance with an […]
September 26, 2014

Saturday, 9/27 – SMACKDOWN!

Enough with teasing. Enough with the enigmas. It’s time for the real deal. It’s time for the 2014 Smackdown. And it’s finally time to start your candlelight strategy sessions in 3…2…1… Workout #1: “Rowpes“ Whole Team // 12min Timecap Leg No. 1 = 150 Single Skips with Jump Rope + […]
September 25, 2014

Friday, 9/26

REMINDER: No Classes, Saturday, Sept. 27th at EITHER 14th Street or H Street due to the Smackdown competition. Come cheer on your teammates if you’re not competing! Warm-Up 3 Rounds of 15 Squats 10 Supine Scorpion 15 Band Good Morning 10 Scorpion (prone) Strength – Back squat (25 Min cap) […]
September 24, 2014

Thursday, 9/25

Warm-Up 3 rounds of 10 Reverse Hand Spider Lunges 5 Pause Squats 10 Band Pull-Aparts 5 Jump Squats Strength – Clean (25min for Prep and Work sets) – – Prep Sets – –  2 x 2 Clean Extensions + 2 Hang Clean Hi-Pull + 2 Hang Power Cleans – – Work […]