Workout of the Day

June 8, 2019

Sunday, 6/9

Warm Up3 Rounds8 Pause Squats8 Spider Lunges8 Alt Samson Lunges8 Alt Dead Bugs 1:30 Single Leg Flexion/side StrengthBack Squat (35 Min)Prep: 1×10 w/bar, 3×5 working upWork:4×5 at same weight Met Con“Sylvia Rivera”In teams of 360 Alt Front Rack Lunges (115/85)Run 800 M50 Synchro Ab Mat Sit Ups – Teams may split […]
June 7, 2019

Bring-a-Friend Day, 6/8

Warm Up3 Rounds6 Pause Squats12 Jumping Jacks6 Alt Samson Lunges12 Mountain Climbers Met ConPartner AMRAP 24 MinRun 400 M*6 Synchro Burpees**12 DB Thrusters18 Ab Mat Sit Ups24 OH Plate Lunges30 Plate Russian Twists Scoring: Total rounds and reps (of 12/18/24/30) completed
June 6, 2019

Friday, 6/7

Warm Up3 Rounds6 Hanging Scap Retractions6 Pause Squats6 PVC Dislocates6 Squat to Bootstrappers StrengthSnatch Complex (30 Min)Prep:1×10 Snatch Grip RDL w/bar2×2 Hang Hi Pull+2 Hang Power Snatch+ 2 OH Squats3x1Hang Snatch+2 OH Squats Work:5×1 Hang Squat Snatch + 1 OH Squat Met Con5 Rounds:30 Bar Facing Burpees:30 Max Rep OH Squat (M:75/ […]
June 5, 2019

Thursday, 6/6

Warm Up3 Rounds15 Band Good Mornings10 Alt Dead Bugs15 Mountain Climbers10 Supine Scorpions StrengthDeadlift (30 Min)Prep:1×10 RDL w/Bar. 3×5 working upWork: 5-5-3-3-2-2, pause each rep on the floor Core Work2 Rounds:40 Side Plank (Left)/:20 Rest:40 Hollow Hold (Left)/:20 Rest:40 Side Plank (Right)/:20 Rest:40 Plank (Left)/:20 Rest MobilityBand Hamstring Series 
June 4, 2019

Wednesday, 6/5

Warm Up3 Rounds6 Hanging Scap Retractions20’ Bear Crawl6 Pause Squats20’ Spider Crawl Skill3 Minute Strict Handstand Push Up TestScale to 1-2 Ab Mats or Push Ups Prep (8 Min)1×5 Thrusters with bar2×5 Thrusters (working up)+5 Kip Swings1×3 Thrusters (working weight)+ 3 Pull Ups Met ConEvery 2 Minutes for 18 Min (9 Rounds)5 Thrusters […]
June 3, 2019

Tuesday, 6/4

Warm Up3 Rounds6 Pause Squats6 Rev Hand Spider Lunges6 Alt Samson Lunges6 Squat to Bootstrappers 1:30 Death Stretch/side (:45 low, :45 high) StrengthClean (25 Min)Prep: 2×1 Three Position Pause Ext+2 Hang Hi Pull2×2 Hang Hi Pull+2 Hang Power Clean+2 Front squats2×2 Squat Cleans (touch and go) Work: 2-2-1-1-1 working up to training max Met ConFor […]
June 2, 2019

Monday, 6/3

Warm Up3 Rounds6 Squats (Pause/Regular/Jumping)6 Squat to Bootstrappers6 Alt T Push Ups6 Plank to Squat  Met ConPrep (6 Min)6 Med Ball Front Squats+ 6 Alt DB Snatch (light)400 M Run6 Wall Ball+ 6 Alt DB Snatch (working weight)WorkIn 5:00: Run 800MMax Wall Ball in remaining time In 5:00: 50 Alt DB […]
June 2, 2019

Programming Preview: Week of 6/3

Monday, 6/3: Met Con – Run, Wall Ball, Alt DB Snatch, and BurpeesTuesday, 6/4: Clean & Met Con – Devil Press and Ab Mat Sit UpsWednesday, 6/5: Met Con – Thrusters, Pull Ups, and Double UndersThursday, 6/6: Deadlift & Core WorkFriday, 6/7: Snatch Complex & Met Con – OH Squat and Bar Facing Burpees […]
June 1, 2019

Sunday, 6/2

Warm Up3 Rounds6 Hanging Scap Retractions20’ Bear Crawl6 Plank to Squat20’ Crab Walk Gymnastic SkillEMOM 15 (5x each)A) Handstand HoldB) 5-8 Hinge RowsC) 15 Hollow Rocks Met Con Prep (10 min)3-5 Kip Swings+ 6 Step Ups+3 Jump to Ring Support5 DB Push Press (light)+ :30 Bike3-5 Kip Swings+ 6 Step […]