Workout of the Day

September 16, 2013

Tuesday September 17

  Warm-Up 2 Rounds of 45 Jumping Jacks 30 Mountain Climbers (L, R=1) 15 Wall Squats with arms overhead (facing wall, toes as close as possible. Arms extended OH, thumbs hooked together) then, 1min/side of Banded Heel Cord, anterior bias (BaSL p. 385) PLUS 2min of T-Spine Smash on Lax […]
September 15, 2013

Monday September 16

Warm-Up 3 Rounds of 5 Walk-to-Pike (1/2 inchworm, without moving the hands) 10 Hip-to-Wall 10 Spider Lunge w/ Same Side Reach-Up (forward leg side arm extends up, twisting across torso, not opening torso up) Skill – “Short Arc” KB Swings 2 x 5 bent arm swings (chest/chin height, arms bent) […]
September 14, 2013

Sunday September 15

Warm-Up 2 Rounds of 10 Alt Samson Lunges 10 Scap Retraction Push-Ups 10 Supine Scorpions 10 Hip Bridges Pre-Hab/Re-Hab 2 rounds (NFT) of 15 Resistance Tube Internal Rotation/side 15 Side Plank “Reach & Squeeze”/side Strength Floor Press 5-5-5-3-3-3-1 x max reps @75% of daily max effort plus, A) Face Pulls […]
September 13, 2013

Saturday September 14

General Warm-Up 3 x 10 Toad Squats, 5 PVC Pass Thru, 10 PVC OHS, 5 Alt-T Push-Ups Skill Specific Warm-Up As A Class, complete ~10 Heaving Snatch Balance w/ PVC Basic-Intermediate Prep Sets: 4 x 1 Hang Power Snatch + 1 OHS Work Sets: 8 x 2 Hang Squat Snatch […]
September 12, 2013

Friday September 13

Warm-Up 2 Rounds of 20 Squats 10 Hips-to-Wall 10 Scorpion then, 2min/side Single Leg Flexion w/ External Rotation (BaSL p.303) 1min/side Calf Stretch (:30 straight/:30 knee bent) Prep 10 w/ bar + 10 Leaping Spider Lunges (spider lunge, keep hands planted, jump into each side) 1×5 light + 5 Straight […]
September 11, 2013

Thursday September 12

Warm-Up 4 minutes single skips 2 rounds 16 spider lunges 12 superman w/ arm retraction 8 Hanging scap retraction Met-Con 3 Rounds, with 2min of work followed by 1min of Rest per exercise: Max Cal Row Max Reps, Ladder Style, of C2B Pullup and HR Push-Ups (scale to 5 Band […]
September 10, 2013

Wednesday September 11

Warm-Up 2 x 10 Superman w/ Elbow Retraction, 10 Spider Lunge, 5 PVC Dislocates, 5 PVC OHS, 5 PVC Sotts Press, 5 PVC Snatch Grip Push Jerk, 1 Wall Walk Skill Specific Warm-Up Together as a class, complete 6 Pause Snatch Extensions w/ PVC Met-Con Prep 4 x 1 Snatch […]
September 9, 2013

Tuesday September 10

Warm-Up 2 Rounds of 5 Hanging Scap Retractions 5 Pause Push-Ups 10 Squat-to-Bootstrappers 10 Alt-T Push-Ups 15 Superman 15 Flutter Kicks (L,R =1) Strength 5 Rounds (NFT, but within 25min) of (A) Max reps of one of the following scaling options: Ring Rows; Supine Barbell Rows; Ring Rows w/ Feet […]
September 8, 2013

Monday September 9

Warm-Up 3 Rounds of 10 Spider Lunges 10 Alt-T Push-Ups 3-2-1 Lateral Squat Walk Strength – Back Squat 1×10 w/ bar 1×5 @ 30% 1×5 @ 50% 1×3 @ 65% 1×3 @ 75% 1×3 @ 80% 1×3 @ 85% 2×3 @ 90 % (35 minute time cap) Met-Con 50 burpees […]