Workout of the Day

September 14, 2017
unnamed-9

Friday, 9/15

Warm Up 3 Rounds 6 Pause Squats 6 Alt T Push Ups 6 PVC Dislocates 6 PVC OHS 6 PVC Sotts Press 1:30 Death Stretch/side (:45 low/:45 high) Strength Snatch Balance (25 min) 1×5 Pressing Snatch Balance (bar) 2×5 Pressing Snatch Balance 2×5 Heaving Snatch Balance 3×3 Snatch Balance (scale to […]
September 13, 2017
unnamed-6

Thursday, 9/14

Warm Up 3 Rounds 15 Band Good Mornings 5 Hanging Scap Retractions 15 Squats 5 Plank to Squat Met Con Prep: 1×10 Russian KB swings+ 10 Step Ups+ 5 Kip Swings 1×10 OH KB Swings+ 5 Box Jumps+ 5 Hanging Knee Raises 1×5 Box Jumps+ 5 toes to Bar (or […]
September 12, 2017
unnamed-10

Wednesday, 9/13

Warm Up 3 Rounds 6 Pause Squats 6 Reverse Hand Spider Lunges 6 Jump Squats 6 Alt dead Bugs 1 Min Band Super Front Rack Stretch/ side Strength Clean (20 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 1 Hang Power Clean 2x 1 Hang Hi Pull+ 1 Hang Squat […]
September 11, 2017
unnamed-7

Tuesday, 9/12

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Spider Lunge w/ reach up 6 Alt T Push Ups 6 Alt Samson Lunges Met Con EMOM 12 Min (6x each) A)             Handstand Hold (up to 1 Minute) B)             2 Turkish Get Ups (1/side) Strength Push Press (25 min) Prep: 3×3 working up […]
September 10, 2017
unnamed-7

Monday, 9/11

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Jumping Jacks 6 Alt T Push Ups 12 Squats 6 Plank to Squat 12 Band Pull Aparts Met Con 3 Rounds AMRAP 3 Minutes 6 Alt DB Snatches 24 Double Unders Rest 1 Minute AMRAP 3 Minutes 6 Pull Ups 12 […]
September 10, 2017
unnamed-6

Programming Preview: Week of 9/11

Monday, 9/11: Met Con Tuesday, 9/12: skill-Handstand, strength- Push press Wednesday, 9/13: Strength- cleans, Metcon- clean and front squat Thursday, 9/14: Met Con Friday, 9/15: Strength-Snatch Saturday, 9/16: Met Con Sunday, 9/17: Deadlifts, team met con
September 9, 2017
IMG_0058

Sunday, 9/10

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X Walk Met Con EMOM 12 (4 rounds each) A) 3 Seated Box Jumps B) 6 Broad Jumps C) 8 Heavy Russian KB Swings (scale up to double KB) Strength Box Squat (35 […]
September 8, 2017
IMG_4121

Saturday, 9/9

Warm Up 3 Rounds 6 PVC Dislocates 6 Spider Lunge w/ reach up 6 PVC Pause OHS 6 Jump Squats Strength Snatch (25 min) Prep: 2x 2 Hang Hi Pulls+2 Hang Power Snatch+4 OHS 3x 1 Hang Squat Snatch+ 1 Hi Pull (from floor)+ 1Power Snatch+ 1 OHS Work: 6x […]
September 7, 2017
IMG_0023

Friday, 9/8

Warm Up 3 Rounds 20 Jumping Jacks 5 Hanging Scap Retractions 20 Mountain Climbers 5 Squat to Bootstrappers Met Con Prep: 1x 20 High Knees + 10 Russian KB Swings +5 Kip Swings 1x 20 High Knees + 5 OH KB Swings +5 Kip Swings 1x 20 High Knees + […]