Workout of the Day

September 27, 2013

Saturday September 28

General Warm-Up 2 x 5 Single-Leg Hip Bridges/side, 10 Supine Scorpions, 5 Bird-Dog Planks/side, 10 Push-Ups, 5 Pause Squats Skill Specific Warm-Up As a class, complete ~10 reps of Dip-Pause-Power Jerk w/PVC (Dip, Pause, Power Jerk, Stand, Reset) Prep Sets 4 x 1 Hang Power Clean + 2 Power Jerk […]
September 26, 2013

Friday September 27

Warm-Up 40/30/20/10 Jumping Jacks with 5 Dolphin Push-Ups & 10 Hips-to-Wall each round Met-Con 8 minute AMRAP at each Station, followed by 4 minutes to rest & rotate: A) 12 DB Front Squats 24 Spider Planks (12 per side) B) 12 KB Swings 24 Flutter Kicks (L&R=1) C) 12 Lateral […]
September 25, 2013

Thursday September 26

Warm-Up 2 Rounds of 10 Alt Samson Lunges 10 Scap Retraction Push-Ups 10 Prone Ys (Rotate & Retract – “thumbs down”) 10 prone Ws (Flat Hands & Retract – Elbows Retracted) 15 Side Plank Reach-n-Squeeze/side Prep 5 Hanging Scap Retractions + 10 Strict Press w/ bar 5 Hanging Scap Retractions […]
September 24, 2013

Wednesday September 25

Warm-Up 2 Rounds of 15 Pause Squats 15 Superman w/ Arm Retraction 10 Scorpions then, 1min Single Leg Flexion w/ ER Bias each side, 1min Squat Hold Strength – Back Squat (30 min cap) 1 x 10 w/bar 1 x 5 @ 30% 1 x 5 @ 50% 1 x […]
September 23, 2013

Tuesday September 24

Warm-Up 3 rounds 40 steps Running Wall Drill 30 Jumping Jacks 20 Band Good Mornings (light) 10 Alt Samson Lunges Met-Con (A) Run 1200 M for time (3 x 400M loop); Rest AT LEAST 1min, and then start Part B on the next 2min mark (e.g., 6:00, 8:00, 10:00, etc.); […]
September 22, 2013

Monday September 23

Warm-Up 3 x 20 JJ’s, 10 Spider Lunges, 10 Dolphin Push-Ups, 10 Knee-to-Chest with Calf Raise/side, 10 PVC Pass Thru, 10 OHS-to-Sotts Press Prep 1 2 x 5 Hang Snatch Hi-Pull + 5 Jump Squats (bar only, then light weight) Prep 2 2 x 3 Hang Power Snatch + 3 […]
September 21, 2013

Sunday September 22

Warm-Up 5 Rounds of 7 Pause Squats 3 Reverse Hand Push-Ups then, 1min Standing Band Lat/Tri Stretch/side 1min Hip Flexion w/ External Rotation/side Strength – Front Squat (35 min cap) Prep Sets: 1 x 10 w/ bar, 1 x 5 light wt, 1 x 5 moderate wt Work Sets: 12-9-6-3-3-3 […]
September 20, 2013

Saturday September 21

We’re talking some Smack-Down! All classes are cancelled in lieu of the Smackdown. Good luck to all teams, and if you’re not competing, please be sure to swing by and cheer on your gym-mates!
September 19, 2013

Friday September 20

Warm-Up 200 Single Skips then, 3 rounds of 3 Hanging Scap Retractions 6 Dive Bomber Push-Ups 9 Squats then, 100 Single Skips then, 2 rounds of 10 Ankle Circles/direction on the Rt 10 Ankle Circles/direction on the LF 10 PVC Behind-the-Neck Thrusters Met-Con Once through for time of 800m Run […]