Workout of the Day

May 21, 2014

Thursday, May 22

Warm-Up 3 Rounds of 5 hanging scap retractions 10 band pull-aparts 5 side plank reach and squeeze/side 10 V-Ups w/ knees into chest Skill, Pt 1 – Rope Climb Progression (15 minutes) 1 x 2 Seated Spanish wrap practice 2 x 2 Spanish wrap pull-up 1 x 2 Seated J step […]
May 20, 2014

Wednesday, May 21

Warm-Up 2 Rounds of 10 Cossack Lunges (5 per side) 20 Band Good Mornings 10 Spider Lunges 20 Squats Strength – Box squat (25 min cap) 1 x 5 w/ bar 1 x 3 @ 35% (of back squat) 1 x 3 @ 45% 1 x 2 @ 55% 4 […]
May 19, 2014

Tuesday, May 20

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Squats 15 Jumping Jacks 5 Dolphin Push-Ups 10 Spider Lunges 15 High Knees in Place/side Met-Con 1 10min, EMOM, of (5 Rounds each) A) 10 Pull-ups* B) 15 KB Swings** * Scale Pull-ups to 5 Band Assisted (1 band only) or […]
May 18, 2014

Monday, May 19

Warm-Up 3 Rounds of 10 spider lunges 10 Lunge and twist 10 side plank reach and squeeze /side 10 OH band pull-aparts Strength – Strict Press (24 min timecap) 5-5-3-3-2-2-2 Met-Con (8 minute time cap) 5 Rounds for time of 10 DB Push Press 15 Ab Mat Sit-Ups
May 17, 2014

Sunday, May 18

Warm-Up 1 x hall-to-wall Inchworm 1 x hall-to-wall Gorilla Walk* then, 3 rounds of 10 Scorpion 10 Scap Push-Up 10 Hips-to-Wall 10 Supine Scorpion Strength – Deadlift 1 x 10 RDL w/ bar 1 x 5 @ 35% 1 x 5 @ 50% 1 x 3 @ 65% 1 x […]
May 16, 2014

Saturday, May 17

Warm-Up 3 rounds of 5 Hanging Scap Retraction 10 PVC Dislocates 10 Arm Circles/dir 5 Plank-to-Squats 10 Pause Squat Skill #1 3 x 1 rep per side of KB Arm Bar Skill #2 (15 min timecap) Work up to 3 x 5 double KB OHS Met-Con In teams of 3, […]
May 15, 2014

Friday, May 16

Warm-Up 3 Rounds of 15 Jumping Jacks 15 Squats 15 V Ups Mobility 90 Seconds death Stretch/side (:45/:45 Quad/Hip Flexor emphasis) Workout Complete 3 Rounds, working on a 3 minute clock, of 300 M Row / Max Lateral Box Step/Jump Overs (24/20) in time remaining Rest 3 Minutes 60 Double […]
May 14, 2014

Thursday, May 15

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Alt T Push-Ups 15 Band Good Mornings Mobility 1 minute OverHead Band Stretch/side 1 minute Band Resisted Straight Leg Hamstring Stretch/side (first position in band HS series) Workout EMOM 21 (7 Rounds each) A) Strict Chin-Ups (1/3 max unbroken PR*) B) […]
May 13, 2014

Wednesday, May 14

Warm-Up 2 rounds of 30 Jumping Jacks 20 Squats 10 Plank-to-Squat then, 2 rounds of 10 PVC Dislocates 10 Spider Lunges Prep 1 x 3 Hang Hi Pull + 3 Front Squats + 6 Strict Press (bar only) 1 x 3 Hang Hi Pull + 3 Front Squats + 3 […]