Workout of the Day

May 11, 2014

Monday, May 12

Warm-Up 3 Rounds of 6 Spider Lunges w/ reach up on both sides 6 Hanging Scap Retractions 12 Dolphin Push-ups 12 Supine Scorpion Mobility 90 seconds death stretch (:45/:45 quad/ hip flexor emphasis) Met-Con 5 Rounds of 3min AMRAP 5 Pull-ups* 10 Alt DB Snatch 15 Push-ups 3min Rest *Scale […]
May 10, 2014

Sunday, May 11

Happy Mother’s Day to all our CFDC Moms and Soon-to-be-Moms! Warm-Up 3 Rounds 30 Jumping Jacks 15 Band Good Morning 20 Mountain climbers 10 spider lunges Mobility 1 minute SLF w/ ER per side 1 minute Toad Squat 1 minute SLF w/ ER per side 1 minute Squat Hold Strength […]
May 9, 2014

Saturday, May 10

Warm-Up 3 Rounds of 12 Pause Squats 6 Alt-T pushups 12 Squats 6 PVC Dislocates 12 Jump Squats 6 Plank-to-Squats Prep Sets 2 x 2 Hang Hi Pull + 4 Front Squats (bar only, then light weight) 2 x 2 Clean Hi Pull + Power Clean (repeat the light weight, […]
May 8, 2014

Friday, May 9

Warm-Up 4 Rounds of 4 Spider Lunges w/ Reach-Up on both sides 8 PVC Dislocates 4 Rolling Split Straddles 8 Superman Prep 1 x 2 unweighted TGU each side 1 x 1 light TGU each side Workout 24min EMOM (8 Rounds of each exercise) A) 2 Wall walkers B) 2 […]
May 7, 2014

Thursday, May 8

Warm-Up 4 rounds of 10 Pause Squats 10 Dead Bugs (5 Per Side) 10 Alt Samson Lunges 10 Alt Bird Dog Push-ups Mobility 1 Minute Band Lat/Tri Stretch Each Side Strength – Front Squats 1 x 10 (bar only) 1 x 5 (light weight) then, 10-8-6-4-2 Met-Con 4 Rounds of 30 […]
May 6, 2014

Wednesday, May 7

Warm-Up 3 Rounds of 10 arm circles each direction 10 push-ups 5 hanging scap retractions 10 wrist circles/direction 10 supine scorpion 5 dolphin pushups Mobility 2 x 1 minute Partner Bully stretch each person Skill Work – Ring Dips If you have: – NO Ring Dips, start at Step 1 […]
May 5, 2014

Tuesday, May 6

Warm-Up 3 Rounds of 30 Jumping Jacks 10 Alt-T Push-Ups 30 Mountain Climbers 10 Hips-to-Wall Met-Con Prep 1 x 10 step ups (5/5) + 5 KB Russian Swings + 5 Plank-to-Squat 1 x 5 Box Jumps (step down) + 5 American KB Swings + 5 Calf Raise w/ negatives each […]
May 4, 2014

Monday, May 5

Warm-Up 2 Rounds of 5 Inchworm-in-Place 10 Supine Scorpion 5 Hanging Scap Retractions 10 V-Ups Strength (20 minute time cap) 7 x 5 Pendlay Rows – last 4 sets should be challenging working weight, without sacrificing posture or speed then, 4 Rounds of 1 minute max strict chins (do not […]
May 3, 2014

Sunday, May 4

Warm-Up 3 Rounds of 10 Spider Lunges 10 Band Good Mornings 10 Alt Samson Lunges 10 Supine Scorpions 3-2-1 Band X Walk Mobility 2 Rounds of 1 Minute SLF w/ER Bias Each Side 1 Minute Squat Hold Strength – Back Squat (35 minute cap) 1 x 10 w/Bar 1 x […]