Workout of the Day

January 29, 2014

Thursday, January 30

Warm-Up 3 Rounds of 30 seconds jumping jacks 30 seconds mountain climbers 30 seconds squats then, 3 Rounds of 5 Hanging scap retractions 10 hollow ups 15 superman w/ arm retraction Workout 24min EMOM ladder alternating between: +2 pullups +5 Double Unders – e.g., begin with 2 pull-ups the first […]
January 28, 2014

Wednesday, January 29

Warm-Up 2 Rounds of 10 Pause Squats 10 Alt-T Push-Ups 10 Jump Squats 10 Dead Bugs (per side) then, 60 second Band Lat tri stretch per side Strength – Front Squat (20min timecap) 10-8-6-4-2 Met-Con Prep 1 x 5 Hang Clean Hi Pull with bar + 6 unweighted alt lunges […]
January 27, 2014

Tuesday, January 28

Warm-Up 2 Rounds of 20 Jumping Jacks 10 Squats 20 Mountain climbers 10 Spider Lunges 20 Split Jacks 10 Hanging Scap Retractions then, 1 minute each side death stretch (:30/:30 quad/ hip flexor) 1 minute each side calf stretch (:30/:30 straight leg/ bent) Met-Con AMRAP in 4 Rounds, where each […]
January 26, 2014

Monday, January 27

Warm-Up 3 rounds of 10 Dolphin Pushups 10 Spider Lunges 10 Band Pull Aparts 5 Plank to Squat Strength – Push Press 20 min to find a 3 rep max then, 2 Rounds of Max Reps Shoulder to Overhead @ 80% of 3RM (10 min time cap) Met-Con AMRAP in […]
January 25, 2014

Sunday, January 26

Warm-Up 3 Rounds of 20 Jumping Jacks, 10 Arm Circles/direction, 6 Spider Lunges, 6 PVC Dislocates, 6 Cross-Body Spider Lunges (Dynamic Pigeon Stretch), 6 Over-Under Scap Touches/side Partner Mobility 2 x 90sec of Partner Bully Stretch Met-Con Prep 1 x 5 BTN Snatch Grip Push Jerk + 10 OH Band […]
January 24, 2014

Saturday, January 25

Warm-Up 2 Rounds of 15 Squats 30 Jumping Jacks 15 Superman w Arm Retraction 30 Mountain Climbers 15 V-Ups 30 Band Good Mornings then, 2 rounds of 5 Hips to Wall 5 Hanging Scap Retractions 1 Rig to Rack Broad Jump Skill – KB Short Arc Swings (“Snatch Style”) 1 […]
January 23, 2014

Friday, January 24

Warm-Up 3 rounds of 10 pause squats 10 spider lunges 10 scorpions 10 sit-ups Strength – Pause Back Squat 1 x 10 w/ Bar 1 x 5 @ 35% 1 x 5 @ 50% 1 x 5 @ 60% 3 x 3 @ 70% Met-Con 2 minutes max reps Wallball […]
January 22, 2014

Thursday, January 23

Warm-Up 3 x 6 Alt Over-Under Scap Touches/side, 12 Supine Scorpions, 6 PVC Dislocates, 12 PVC OHS Mobility 60sec/side OH Lat/Tri Band Distraction Prep 3 x 3 Hang Snatch Hi-Pull + 3 OHS Work (20min timecap) Basics 6-7 x 1 Snatch Hi-Pull + 1 Hang Power Snatch + 1 Power […]
January 21, 2014

Wednesday, January 22

Warm-Up 40 Jumping Jacks 5 Squats 30 Jumping Jacks 10 Squats 20 Jumping Jacks 15 Squats 10 Jumping Jacks 20 Squats then, 3 Rounds 10 PVC dislocates 10 hips to wall 10 pike calf raise each side Met-Con 7 Min AMRAP of 12 Box Jumps + 9 KB Swings 7 […]