Workout of the Day

January 24, 2014

Saturday, January 25

Warm-Up 2 Rounds of 15 Squats 30 Jumping Jacks 15 Superman w Arm Retraction 30 Mountain Climbers 15 V-Ups 30 Band Good Mornings then, 2 rounds of 5 Hips to Wall 5 Hanging Scap Retractions 1 Rig to Rack Broad Jump Skill – KB Short Arc Swings (“Snatch Style”) 1 […]
January 23, 2014

Friday, January 24

Warm-Up 3 rounds of 10 pause squats 10 spider lunges 10 scorpions 10 sit-ups Strength – Pause Back Squat 1 x 10 w/ Bar 1 x 5 @ 35% 1 x 5 @ 50% 1 x 5 @ 60% 3 x 3 @ 70% Met-Con 2 minutes max reps Wallball […]
January 22, 2014

Thursday, January 23

Warm-Up 3 x 6 Alt Over-Under Scap Touches/side, 12 Supine Scorpions, 6 PVC Dislocates, 12 PVC OHS Mobility 60sec/side OH Lat/Tri Band Distraction Prep 3 x 3 Hang Snatch Hi-Pull + 3 OHS Work (20min timecap) Basics 6-7 x 1 Snatch Hi-Pull + 1 Hang Power Snatch + 1 Power […]
January 21, 2014

Wednesday, January 22

Warm-Up 40 Jumping Jacks 5 Squats 30 Jumping Jacks 10 Squats 20 Jumping Jacks 15 Squats 10 Jumping Jacks 20 Squats then, 3 Rounds 10 PVC dislocates 10 hips to wall 10 pike calf raise each side Met-Con 7 Min AMRAP of 12 Box Jumps + 9 KB Swings 7 […]
January 20, 2014

Tuesday, January 21

Warm-Up 3 Rounds of 10 Spider Lunges 15 Superman w/ Arm Retraction 10 Supine Scorpion 15 Squats Strength Deadlift 20 Minutes to work towards 3 RM Met-Con 15min EMOM, rotating between: 5 Deadlifts (M:275/225/185/135; W:193/163/133/93) 10 Ring Push-Ups 15 Flutter Kicks (L+R=1)
January 19, 2014

Monday, January 20

Warm-Up 2 rounds of 30 Jumping Jacks, 20 Squats, 10 Push-Ups, 5 OH Band Pull-Aparts Met-Con Prep 1 x 5 Hang Hi-Pull (bar only) + 5 Strict Press + 5 Hang Scap Retraction; 1 x 5 Hang Power Clean (lt wt) + 5 Push Press + 5 Kipping Swings (Arch-to-Hollow) […]
January 18, 2014

Sunday, January 19

Warm-Up 3 Rounds of 10 Cossack Lunges 20 Band Good Mornings 10 PVC Dislocates 20 Mountain Climbers 10 Dead Bugs (each side) Mobility 1 minute Squat Hold 1 minute/side Single Leg Flexion w/ external rotation 1 minute Toad Squat Skill Seated Box Jumps 5 x 2 Strength – Box Squat […]
January 17, 2014

Saturday, January 18

Warm-Up 3 x 12 Squats + 6 Bird Dog Push-Ups + 12 Spider Lunges + 6 PVC Dislocates Prep 3 x 2 Hang Clean High Pull + 2 Pause Front Squat + 2 Push Press Basics Work (30min time limit) 8 x 1 Power Clean + 1 Front Squat + […]
January 16, 2014

Friday, January 17

Warm-Up 50 Jumping Jacks 40 Mountain Climbers 30 Split Jacks 20 Squats 10 Push-Ups Mobility Death Stretch 90 seconds each side (:45/:45 quad/hip emphasis) Calf Stretch 90 seconds each side (:45/:45 straight leg/bent knee) Met-Con 3 rounds, starting a round every 12 minutes* 500 M Row 20 Alt Dumbell Snatches […]