Workout of the Day

October 11, 2013

Saturday October 12

Warm-Up 2 rounds of 6 Dolphin Push-Ups, 12 Superman, 6 Bird Dog Push-Ups, 12 Hip Bridges, 6 PVC Pass Through, 12 OHS,   Prep 2 x 3 Hang Hi-Pull + 3 Hang Power Snatch + 3 Pause OHS (bar, light weight)   Work Basics 7 x 1 Snatch Hi-Pull + […]
October 10, 2013

Friday October 11

Warm-Up 3 Rounds of 15 pause squats 10 spider lunges 5 reverse hand push-ups   then,   1 Minute/side standing Lat/Tri stretch w/ band   Strength (25 minute) Pause Front Squat (1-1000 count at the bottom) 5-5-5-3-3-3   Met-Con Prep 2 rounds of 25 Jumping jacks 5 hanging scap retractions   […]
October 9, 2013

Thursday October 10

Warm-Up 2 x 12 Hips to Wall 12 Dolphin Push-Ups 6 Prone Y’s 6 Rolling Split Straddles   Skill – Hollow Position Roughly 30sec in each position: hands towards feet, sternum-to-belly button so shoulders are off floor, but keep knees bent with feet on floor; as above, but with feet off […]
October 8, 2013

Wednesday October 9

Warm-Up 1 x 10 Wrist Rotations Forwards/side, 10 Wrist Rotations Backwards/side, 10 Reverse Hand Push-Ups, 10 Ankle Circles on the Right Foot/direction, 10 Ankle Circles on the Left Foot/direction, 5 Inchworm In Place; then, 200 Single Skips; then, 1 x 10 Wrist Rotations Forwards/side, 10 Wrist Rotations Backwards/side, 10 Reverse […]
October 7, 2013

Tuesday October 8

Warm-Up 2 rounds of 15 pause squats 10 scap push-ups 15/side side plank reach and squeeze 5 hanging scap retractions Strength (15 min cap) 50 strict chin-ups in as few sets as possible Mandatory Rest: any set over 15 reps = at least 90sec; any set over 10 to 15 […]
October 6, 2013

Monday October 7

Warm-Up 2 Rounds of 10 spider lunges 10 pause squats 10 dead bugs 10 alt T push-ups 10 jump squats Strength – Back Squat (30 minute time cap) 1 x 10 w/bar 1 x 5 @ 35 1 x 5 @ 50 1 x 5 @ 65 1 x 3 […]
October 5, 2013

Sunday October 6

Warm-Up 2 Rounds of 60 Jumping Jacks 40 High Knees in Place 20 Squats 20 Hips to Wall 10 Alt T Push-Ups Prep Work – With a Partner Prep Set 1: 5 Hang Clean Hi-Pull + 5 Strict Press (bar only) Prep Set 2: 5 RDL + 3 Hang Power […]
October 4, 2013

Saturday October 5

Warm-Up 2 x 10 Squats, 10 Push-Up, 10 PVC Dislocates, 10 OHS, 10 Spider Lunge,   Prep Sets (All) 1 x 5 reps of Two-Pause* Snatch Extension (bar only) *1st Pause=below knee, 2nd Pause=above knee   Work Sets – (Basic) 7 x 2 Hang Power Snatch   Work Sets – (Int/Adv) 7 x […]
October 3, 2013

Friday October 4

Warm-Up 3 rounds of 30 seconds Jumping Jacks 30 seconds Mountain Climbers 30 seconds Alt Single Leg Bird-Pickers then, 2 rounds of 10 Alt Samson Lunges 10 Hip-to-Wall Met-Con 3 rounds, starting every 10 min* 350m Row 800m Run 35 Double Unders (scale to 25 Mountain Climbers) *1:40 time cap […]