Workout of the Day

February 10, 2014

Tuesday, February 11

Warm-Up 3 Rounds of 5 dolphin pushups 10 OH band pull aparts 15 tube face pulls 20 jumping jacks Strength (20 min time cap) Push press 5-5-3-3-2-2 Met-Con 4 Rounds of 2 minutes work, 2 minutes Rest 6 Shoulder to Overhead* 12 KB Swings *Wt Options: M=135/115/95/75; W=93/83/63/55 – Score […]
February 9, 2014

Monday, February 10

Warm-Up 3 Rounds 3 Hanging Scap retractions 6 Alt T Push-ups 18 hollow hops* then, 2 Rounds 6 kip swings on bar (hollow to arch position)** 6 plank to squat * Hollow hops: standing tall with arms extended overhead, hollow position, glutes squeezed. Bound off toes with legs straight. See […]
February 8, 2014

Sunday, February 9

Warm-Up 3 rounds of 6 Spider Lunges with double reach up 6 Cross-Body Spider Lunges (Dynamic Pigeon) 6 Plank-to-Dolphin Push-Up 6 Jump Squats Mobility 2 x 30sec/wrist Partner Band Distracted Wrist Stretch Prep 1 x 3 Hang Clean Hi-Pull + 6 Front Squat 1 x 3 Hang Power Clean + […]
February 7, 2014

Saturday, February 8

Warm-Up 2 rounds of 10 Hanging Scap Retractions 10 Hip Bridges 10 V-ups 30 Jumping Jacks Skill – Muscle Ups Muscle Up Progression 2 rounds of 5 FG Ring Rows + 5 Kip-to-Hip Bridge then, 3 rounds of 2-4 Band Assisted Muscle-Up Transitions then, 15 minutes MU practice/attempts (work on […]
February 6, 2014

Friday, February 7

Warm-Up 3 rounds of 15 squats 15 Jumping jacks 10 Superman 10 Mountain climbers 5 Band X-walk steps each direction 5 plank to squat Strength – Back Squat 1 x 10 w/ bar 1 x 10 @ 30% of 1rm 1 x 10 @ 50% 1 x 10 @ 60% […]
February 5, 2014

Thursday, February 6

Warm-Up 3 rounds of 6 PVC Dislocates 12 Squats 6 Alt-T Push-Ups 12 Samson Lunges Prep 3 x 2 Dip-Pause-Push Press + 2 Power Jerk Work – Jerks (bar from the floor; 20min timecap) Basics 7 x 1 Power Clean + 3 Jerk (Power or Split only) Int/Adv 6 x […]
February 4, 2014

Wednesday, February 5

Warm-Up 3 Rounds of 5 hanging scap retractions 10 squats 5 dive bomber pushups 10 supine scorpions 5 plank to squat Met-Con 18 Minute AMRAP of 36 Burpees 2 rounds of 9 Pull-ups + 9 DB Thrusters 24 Burpees 4 rounds of 6 Pull-ups + 6 DB Thrusters 12 Burpees […]
February 3, 2014

Tuesday, February 4

Warm-Up 3 Rounds of 10 Scap Pushups 10 Hips to wall 10 band good mornings 10 Pike position calf raises each side Strength Prep 1 x 10 RDL (Bar only) 1 x 10 10 DL (@ 30%) 1 x 5 DL (@ 50%) 1 x 5 DL (@ 60%) Strength […]
February 2, 2014

Monday, February 3

Warm-Up 2 rounds of 40 High Knees in Place (20/side), 20 Spider Lunges (10/side), 20 Supine Scorpions (10/side), 10 Over-Under Scap Touches/side, 10 OH Band Pull-Aparts (light weight band) Mobility Single Leg Flexion w/ ER Bias (BaSL 304) – 90sec/side OH Band Distraction w/ ER Bias (BaSL 258) – 90sec/side […]