Workout of the Day

April 17, 2017
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Monday, 4/17

HAPPY BIRTHDAY COACH EMILY! Warm Up 3 Rounds 5 Hanging Scap Retractions 5 Rolling Split Straddles 5 Push Ups 5 Plank to Squat Met Con 6 Rounds :30 Max Reps at each station/:30 Rest Toes to Bar Burpees Alt DB Snatch Ab Mat Sit ups Row Mobility 1 Min Standing […]
April 17, 2017
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Programming Preview: Week of 4/17

Monday, 4/17: Intervals Tuesday, 4/18: Deadlift & Accessory Wednesday, 4/19: Thruster Met Con Thursday, 4/20: Floor Press & Finisher Friday, 4/21: Met Con Saturday, 4/22: Snatches Sunday, 4/23: Back Squat This post Open cycle includes more skill work and higher volume lifts (sets of 4-8) than we’ve been doing. You’ll […]
April 15, 2017
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Sunday, 4/16

Warm Up 4 Rounds 8 Squats 4 Squat to Boot Strappers 8 Reverse Hand Spider Lunges 4 Quadruped extension& Rotation/ side 1 Min Standing Band Lat/Tri Stretch Lift Cleans (25 Min) Prep: 2×1 Pause Extension+ 2 Hang High Pull+ 2 Hang Cleans 2x 1 Hi Pull (from floor)+ 2 Cleans […]
April 14, 2017
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Saturday, 4/15

Warm Up 4 Rounds 4 Pillar to Plank 8 Alt Dead Bug 4 Spider Lunge w/ reach up 8 Hip Bridges Lift Push Press (35 min) Prep: 10 Strict Press w/bar, Push Press 3×5 working up Work: 4×5 at same weight Follow each work set all three exercises: 8-10 Single […]
April 13, 2017
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Friday, 4/14

Warm Up 3 Rounds 5 Hanging Scap Retraction 10 Spider Lunges 15 Mountain Climbers 5 Dolphin Push Ups 10 Pause Squats 15 Jumping Jacks Met Con Prep: 1×3 Hollow hold/arch hold on Pull up Bar+ 6 Alt T Push ups 2×3 Kip Swings+ 3 Push Ups+6 Squats Running Cindy AMRAP […]
April 12, 2017
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Thursday, 4/13

Warm Up 4 Rounds 4 Spider Lunge w/ reach up 8 Pause Squats 4 Rev Hand Spider Lunge 8 Alt Dead Bugs 1 Min Death stretch/side 1 Min Band Super front Rack/ side Lift Front Squat (35 m) Prep: 1×10 w/bar, 3×5 working up Work: 5×5 at same weight Intervals […]
April 11, 2017
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Wednesday, 4/12

Warm Up 3 Rounds 6 Spider Lunge w/ reach up 6 PVC Dislocates 6 PVC Sotts Press to OHS 6 Jump Squats Lift Snatch (35 Min) Prep: 2x 2 Hang Hi Pulls+2 Hang Power Snatch 2x 1 Hang Hi Pull+1 Hang Power Snatch 2x 3 Snatches working up Work: 6×3 […]
April 10, 2017
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Tuesday, 4/11

4 Rounds 4 Hanging Scap retractions 8 Band Pull Aparts 4 Spider Lunge w/ reach up 8 Band Curls Skill (15 M) 2x 10 Hollow Rocks+ 10 Arch Rocks* 2X 3-5 Hollow Hold+Arch Hold on Pull Up Bar 2×5 Arch to Hollow on Pull up Bar Pull Up Baseline: 1x […]
April 10, 2017
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Monday, 4/10

Warm Up 3 Rounds 20 Jumping Jacks 5 Squat to Bootstrappers 20 Mountain Climbers 10 Squats 20 High Knees in Place 5 Plank to Squats Met Con (25 min cap) Run 400 M 18 Burpee Box Jump Overs 9 DB Hang Squat Cleans Run 400 M 15 Burpee Box Jump […]