Workout of the Day

December 22, 2013

Monday, 12/23/13

REMINDER: Morning (6 & 7am) and Noon classes ONLY on Monday; Evening classes are cancelled Warm-Up 3 minutes single skips then, 3 Rounds of 5 dolphin pushups 10 spider lunges 15 band good mornings then, 2 rounds of 5 calf raise w/ negative each side 10 squat jumps Met-Con 5 […]
December 21, 2013

Sunday, December 22

Warm-Up Hall-to-Wall Spider Crawl then, 3 Rounds of 5 hanging scap retractions 10 Alt lunge and twist 10 scap push-ups 20 jumping jacks Mobility 2 x 1 minute partner assisted chest opener w/ PVC then, 1 minute overhead band distraction each side 1 minute death stretch each side Skill Test […]
December 20, 2013

Saturday, December 21

Warm-Up 3 Rounds of 10 pause squats 20 mountain climbers 10 scorpion 20 jumping jacks 10 Alt-Ts (no push-up) 3-2-1 band X-walk* then, 1 minute squat hold 1 minute SLF w/ ER each side 1 minute squat hold *standing w/ band around feet, holding taught at chest. Step to wide […]
December 19, 2013

Friday, December 20

Warm-Up 3 Rounds of 5 hanging scap retractions 10 Alt single leg bird pickers 5 rolling split straddles 10 lunge and twist Strength –¬†Pendlay Row 5-5-5-5-3-3-3-3* Alternate between the following exercises after each set of Pendlay Rows: A) “Front Leaning Rest” on Rings (Scale down to prone hollow; Scale up […]
December 18, 2013

Thursday, December 19

Warm-Up 3 Rounds of 10 pause squats 5 dive bomber push-ups 10 spider lunges with reach up on both sides 10 PVC dislocates 10 PVC BTN thrusters Met-Con 3 x 12min rounds* of: 500m Row 50 Lateral Step Overs** 25 Wall Ball *Rowing heats start every 3 minutes, 2:30 cap […]
December 17, 2013

Wednesday, December 18

Warm-Up 3 Rounds of 5 dolphin pushups 10 arm circles each direction 5 plank to squat 10 squat to bootstrappers then, 2 rounds of 30 jumping jacks 3 wall walkers Skill 10 rounds for max total reps* of: 30 seconds HSPU, followed by 1 minute rest *goal is total reps […]
December 16, 2013

Tuesday, December 17

Warm-Up 2 Rounds of 20 spider lunges 20 band good mornings 10 supine scorpion 10 hips to wall Strength – Deadlift 1 x 10 RDL w/ bar only 1 x 10 DL w/ light wt 1 x 8 w/ moderate wt 1 x 5 w/ moderately-heavy wt then, 5-5-5-3-3-3 Alternate […]
December 15, 2013

Monday, December 16

Warm-Up 3 Rounds 5 dolphin pushups 10 V ups 15 squats then, 90 seconds death stretch each side (:45/:45 quad/ hip flexor) 90 seconds calf stretch each side (:45/:45 straight/ bent knee) Met Con 6 minute AMRAP of 12 Box Jumps 9 Russian twists (Over&Back = 1rep) 3 minute Rest* […]
December 14, 2013

Sunday, 12/15/13

Warm-Up 3 x 3 Inch Worm in Place, 6 Pause Squats, 3 Side Plank Reach-n-Squeeze/side, 6 Alt Samson Lunges, 3 Pause Push-Ups (2-1000 count at the bottom) Then, 90sec Lat/Tri Stretch w/ Resistance Band/side 90sec Leg Flexion w/ ER Bias/side Prep 1 As a class, perform 8-10 reps of unweighted […]