Workout of the Day

July 26, 2014

Sunday, July 27

Warm-Up 2 Rounds of 20 Jumping Jacks 10 Squats 20 Mountain Climbers 10 Spider Lunges 20 Band Good Mornings 10 Alt Single Leg Bird pickers Strength – Good Morning (25min cap) Prep Sets: 1 x 10, 2-3 x 5 (working up in weight before beginning work sets) Working sets: 5 […]
July 25, 2014

Saturday, July 26

Warm-Up 2 rounds of 6 Arm Circles/direction 6 Over-Under Scap Touches/side 6 Spider Lunges 6 Cross-Body Spider Lunges (Dynamic Pigeon Stretch) 6 PVC OHS Strength – Snatch/Snatch Balance (25min timecap for prep and work) Prep 3 x 2 Hang Power Snatch + 2 BTN Snatch Push Jerk + 4 OHS […]
July 24, 2014

Friday, July 25

Warm-Up 4 Rounds of 4 Hanging Scap Retractions 8 Alt Lunge and Twist 4 Alt-T pushups 8 Spider Lunges Met-Con EMOM 24min (8 Rounds each) A) 6 Pull Ups B) 12 OH Plate Lunges C) 36 Double Unders Scaling Options: Pull-Ups: 6 challenging ring rows / scale UP to CTB […]
July 23, 2014

Thursday, July 24

Warm-Up 3 Rounds of 10 Pause Squats 5 Reverse Hand Position Push-Ups (on floor, box, or wall) 10 Supine Scorpion 5 Dead Bugs (per side) then, 1 Minute/side of Band Lat/Tri Stretch Strength – Front Squat (30 Minute time cap) Prep: 1 x 10 w/ bar, then 2-3 x 5 […]
July 22, 2014

Wednesday, July 23

Warm-Up 2 rounds of 6 PVC Dislocates, 12 Superman, 6 Opposite Toe-Touch to Open-T*, 12 Hip Bridges, 6 Pause Squats * From the plank position, reach the hand towards the opposite foot, then open up into the alternating T position Strength – Power Snatch (25min timecap) – – Prep – […]
July 21, 2014

Tuesday, July 22

Warm-Up 3 Rounds of 20 Jumping Jack Complex (1 Jumping Jack + 1 Split Jack) 10 Supine Scorpion 20 Mountain Climbers 10 Alt Lunge and Twist 20 Band Good Mornings then, 1 Minute Death Stretch per side 1 Minute Standing Calf stretch per side Met-Con 2 Rounds of the following: […]
July 20, 2014

Monday, July 21

Warm-Up 2 rounds of 5 PVC Dislocates 10 Squats 5 Hanging Scap Retractions 10 Push-Ups 5 Jump Squats Prep 3 x 2 Hang Clean Hi-Pull + 2 Hang Power Clean + 2 Push Press + 6 Kipping Swings – bar first, then light wt, then mod wt Met-Con 3min ON […]
July 20, 2014

Sunday, July 20

Warm-Up 2 Rounds of 15 Squats 12 Cossack Lunges 9 Hips to Wall 6 Alt Bird Dog Pushups 3 Rolling Split Straddles Strength – Back Squat 1×10 w/ bar 1×6@ 35% 1×6@ 50% 1×6@ 65% 1×6@ 75% 4×6@ 80% Team Met-Con (30 Minute time cap, up to 5 people per team) 3 […]
July 18, 2014

Saturday, July 19

Warm-Up 3 rounds of 6 Hanging Scap Retractions 6 Alt-T Pushups 9 Hip Bridges 9 Superman 12 Spider Lunges 12 Jump Squats then, :30 Band shoulder Rotations; then, :30 Band Cross Overs – complete both exercises on one side before switching – Demo Video HERE – Rotations at 2:20 mark, Crossovers […]