Workout of the Day

May 7, 2014

Thursday, May 8

Warm-Up 4 rounds of 10 Pause Squats 10 Dead Bugs (5 Per Side) 10 Alt Samson Lunges 10 Alt Bird Dog Push-ups Mobility 1 Minute Band Lat/Tri Stretch Each Side Strength – Front Squats 1 x 10 (bar only) 1 x 5 (light weight) then, 10-8-6-4-2 Met-Con 4 Rounds of 30 […]
May 6, 2014

Wednesday, May 7

Warm-Up 3 Rounds of 10 arm circles each direction 10 push-ups 5 hanging scap retractions 10 wrist circles/direction 10 supine scorpion 5 dolphin pushups Mobility 2 x 1 minute Partner Bully stretch each person Skill Work – Ring Dips If you have: – NO Ring Dips, start at Step 1 […]
May 5, 2014

Tuesday, May 6

Warm-Up 3 Rounds of 30 Jumping Jacks 10 Alt-T Push-Ups 30 Mountain Climbers 10 Hips-to-Wall Met-Con Prep 1 x 10 step ups (5/5) + 5 KB Russian Swings + 5 Plank-to-Squat 1 x 5 Box Jumps (step down) + 5 American KB Swings + 5 Calf Raise w/ negatives each […]
May 4, 2014

Monday, May 5

Warm-Up 2 Rounds of 5 Inchworm-in-Place 10 Supine Scorpion 5 Hanging Scap Retractions 10 V-Ups Strength (20 minute time cap) 7 x 5 Pendlay Rows – last 4 sets should be challenging working weight, without sacrificing posture or speed then, 4 Rounds of 1 minute max strict chins (do not […]
May 3, 2014

Sunday, May 4

Warm-Up 3 Rounds of 10 Spider Lunges 10 Band Good Mornings 10 Alt Samson Lunges 10 Supine Scorpions 3-2-1 Band X Walk Mobility 2 Rounds of 1 Minute SLF w/ER Bias Each Side 1 Minute Squat Hold Strength – Back Squat (35 minute cap) 1 x 10 w/Bar 1 x […]
May 3, 2014

Saturday, May 3

Warm-Up 1 x Hall to wall Inchworm then, 1 x Hall to wall Spider crawl then, 1 x Hall to Wall Walking lunge then, 3 Rounds of 20 High Knees in Place 10 Alt Single-Leg Bird Pickers 20 Jumping Jacks 10 Hips-to-Wall Strength 10 rounds of 15 M band resisted […]
May 1, 2014

Friday, May 2

Warm-Up 3 Rounds of 15 Jumping Jacks 5 PVC Dislocates 15 Dumping Jacks 5 PVC OHS Prep 1 x 1 Snatch (3) Pause extension + 4 Snatch Hang Hi Pull (bar only) 1 x 1 Snatch (3) Pause extension + 3 Snatch Hang Hi Pull (light weight) 1 x 1 […]
April 30, 2014

Thursday, May 1

Warm-Up 3 Rounds of 30 seconds Jumping Jacks 30 seconds Mountain Climbers 30 seconds Squats then, 3 Rounds of 10 Spider Lunges 10 Scorpion 10 Dolphin Push-Ups then, 90 seconds/side Death Stretch (:45 quad / :45 hip flexor emphasis) Team Met-Con Working in teams of 4-5 people, complete 20 minute […]
April 29, 2014

Wednesday, April 30

Warm-Up 4 Rounds of 8 Squats 4 PVC Dislocates 8 Alt T Push-Ups 4 Hanging Scap Retractions Prep 1 x 2 Hang Hi pull + 2 Hang Power Clean + 4 Front Squats + 4 Strict press (bar only) 1 x 2 Power Clean + 2 Front Squat + 2 […]