Workout of the Day

April 9, 2014

Thursday, April 10

Warm-Up 2 Rounds of 10 squat-to-boot strappers 10 supine scorpion 10 hips to wall Skill – KB Snatch KB Snatch progression: 1 x 10 Russian swings (short arc) 1 x 5 single Arm KB Swings/side 1 x 5 single arm high pulls/side 1 x 5 top-down corkscrew to high pull/side […]
April 8, 2014

Wednesday, April 9

Warm-Up 2 Rounds of 20 Jumping Jacks 10 Squats 10 Dolphin Push-Ups 5 Hanging Scap Retractions 5 Plank-to-Squat Strength – Push Press (20 min time cap) 5-5-5-3-3-3 Met-Con 10min, EMOM, alternating between: A) 6 Burpee Pull-Ups (scale to 3 burpees + 3 jumping pull-ups) B) 12 DB Push Press (M […]
April 7, 2014

Tuesday, April 8

Warm-Up 3 Rounds of 10 spider lunges 15 band good mornings 10 supine scorpion 15 hip bridges Strength (25min timecap) 6 x 3 Deadlifts + 3 RDL + 3 Barbell Shrugs – All reps w/ double overhand grip (Straps allowed) – During shrugs, keep glutes squeezed, shoulders move straight up […]
April 6, 2014

Monday, April 7

Warm-Up 3 Rounds of 5 hanging scap retractions 5 rolling split straddle 10 arm circles/direction 10 alt Lunge and Twists 15 side plank reach and squeeze/side 15 superman Met-Con 3 Rounds, each round is 5 minutes work + 5 minutes rest (pick up each round where previous left off) AMRAP […]
April 5, 2014

Sunday, April 6

Warm-Up 3 Rounds of 10 spider lunges 10 hip bridges 10 supine scorpion 10 arm circles each direction 10 band pull aparts Mobility 3 x 2 reps of Kettlebell Arm Bar per side (ideally hold each rep for 3 breaths) Strength – Floor Press 5-5-5-3-3-3 Finisher Partner OH Carry Relay: […]
April 5, 2014

Saturday, April 5

Warm-Up 3 Rounds of 20 Spider lunges 15 Band Good Mornings 10 hips to wall then, 1 minute squat hold (feet inside squat width, elbows pressing knees out) 1 minute SLF w/ ER each side 1 minute squat hold (feet inside squat width, elbows pressing knees out) Strength – Back […]
April 3, 2014

Friday, April 4

Warm-Up 3 Rounds of 5 hanging scap retractions 10 Alt Reverse Samson Lunge 5 plank to squat 10 squats Prep 1 x 5 hollow & arch on pullup bar – hold each position for a 1 count, emphasize control and movement from the hips, accompanied by push and pull on […]
April 2, 2014

Thursday, April 3

Warm-Up 3 Rounds of 10 Alt Samson Lunges 20 Jumping Jacks 10 Dolphin Push-Ups 20 Mountain Climbers 10 PVC Dislocates 20 Squats Met-Con Prep One round of 3 Wall Walks + 15 Hollow Rocks* + 15 Hip Bridges; then, One round of 2 Wall Walks (add 10 Alt Shoulder Touches […]
April 1, 2014

Wednesday, April 2

Warm-Up 3 Rounds of 3 Inchworms in Place 6 Alt Lunge and Twist 12 Squats 24 Jumping Jacks Prep (10min timecap) 3 Rounds (NFT) of 10 Band Pull-Throughs, followed immediately by Rig-to-Rack Broad Jump Workout 20min EMOM, alternating between: A) 10 Heavy Russian KB Swings B) 10 Med Ball Sit-Ups