Workout of the Day

April 1, 2014

Wednesday, April 2

Warm-Up 3 Rounds of 3 Inchworms in Place 6 Alt Lunge and Twist 12 Squats 24 Jumping Jacks Prep (10min timecap) 3 Rounds (NFT) of 10 Band Pull-Throughs, followed immediately by Rig-to-Rack Broad Jump Workout 20min EMOM, alternating between: A) 10 Heavy Russian KB Swings B) 10 Med Ball Sit-Ups
March 31, 2014

Tuesday, April 1

Warm-Up 3 Rounds of 10 spider lunges 10 dolphin pushups 10 supine scorpion 10 side plank reach and squeeze/ side Strength – Strict Press 5-5-5-3-3-3 Met-Con 6min AMRAP of 6 Single Arm DB Hang Power Snatch Left 12 Push-ups 6 Single Arm DB Hang Power Snatch Right 12 DB Russian […]
March 30, 2014

Monday, March 31

Warm-Up 3 Rounds of 20 Jumping Jacks 10 Alt Lunge and Twist 5 Hanging Scap Retractions 5 Rolling Split Straddles Mobility 1 minute/side standing calf stretch 1 minute/side band-resisted overhead distraction (BaSL, p 257-58) Met-Con 5 Rounds of 400m* Run 12 Toes to Bar 9 Ball Slams * 400m run […]
March 29, 2014

Sunday, March 30

Warm-Up 2 Rounds of 3 Inchworm in Place 6 hanging scap retractions 12 Alt lunge and Twist 12 Supine Scorpions 12 hips to wall 12 dead bugs (6 per side) Strength Prep 1 x 10 RDL w/ bar only 1 x 10 DL light 2 x 5 working up in […]
March 28, 2014

Saturday, March 29 – Class

Warm-Up 3 Rounds of 20 Squats 10 Spider Lunges 10 Arm Circles/direction 10 Alternating Pike Position Calf Raises 5 Jump Squats 5 PVC Dislocates Mobility 90sec Death Stretch per side (:45/:45 quad/hip flexor emphasis) 90sec Band Lat/Tri Stretch per side Explosive Work 6 x 2 Seated Box Jumps Met-Con Prep […]
March 28, 2014

Saturday, March 29 – Open Workout 14.5

Optional Mobility (if time; to be done up to 20-30min before heat time) – Choose one Mobility exercise from Friday’s Mobility & Prep work to repeat as needed Warm-Up (to be started 15-20min before heat time) 60 Jumping Jacks then, 2 rounds of 10 Dolphin Push-Ups 10 Scorpions 10 Spider […]
March 27, 2014

Friday, March 28 – Class

Warm-Up 3 Rounds of 5 hanging scap retractions 10 band good morning 15 pike position calf raise/side 10 alt single leg bird pickers/side 20 high knees/side Met-Con (20 min time cap) 5 rounds for time of 10 Pull-Ups 20 KB Swings 30 Lateral Hops – Pull-ups may be scaled down […]
March 27, 2014

Friday, March 28 – Optional Mobility and Prep for Open Athletes

Warm-Up 2 rounds of 10 Squats 10 Spider Lunges 10 Dolphin Push-Ups 10 Scorpions 10 Rolling Split straddles 10 Supine Scorpions then, 1 min Squat w/ Barbell on Knees (shift weight from side to side, back and forth, to mobilize the ankles); 1 min Death Stretch / Couch Stretch (Becoming […]
March 26, 2014

Thursday, March 27

Warm-Up 3 rounds of 45 jumping jacks 30 mountain climbers 15 squats Mobility 1min/side OH Band Distraction with ER Bias (BaSL p.258 ) Prep 1 x 3 Hang Hi Pull + 6 Strict Press (bar only) + 6 Step Ups 1 x 3 Power Cleans + 6 Push Press (light […]