Workout of the Day

November 16, 2013

Sunday, November 17

Warm-Up 2 x 5 Push-Ups + 10 Lunge & Twist + 5 Pause Squats + 10 Arm Circles/direction + 5 Jump Squats Prep Sets 3 x 2 Hang Power Clean + 2 Dip-Pause-Power Jerk Work Sets Basics 4 x 2 Power Clean + 1 Power Jerk + 1 Split Jerk; […]
November 15, 2013

Saturday, November 16

Warm-Up 3 Rounds of 10 Spider Lunge w/ reach up on both sides 10 push-ups 10 alt Samson lunges 10 side plank reach and squeeze/side 10 OH band pull aparts Skill Prep 2 rounds of 10 alt shoulder touches (for HSPU option) or 3 kickups (HS hold option) rest ~1min […]
November 14, 2013

Friday, November 15

Warm-Up 3 rounds of 10 Pause squats 10 alt T push-ups 10 hips to wall 10 dead bugs (each side) then, 90 seconds death stretch each side (:45/:45 quad/ hip flexor emphasis) 90 seconds band Lat-tri stretch each side Strength – Pause Front Squat 1 x 10 w/ bar 1 […]
November 13, 2013

Thursday, November 14

Warm-Up 4 x 6 Alt-T Push-Ups, 6 Spider Lunges, 6 PVC Dislocates, 6 PVC OHS-to-Sotts Press Prep Sets 3 x 2 Hang Snatch Hi-Pull + 3 Pause OHS Work Sets 6 x 2 Hang Snatch – up to 80% of max snatch Met-Con EMOTM for 12 minutes, alternate between (A) […]
November 12, 2013

Wednesday, October 13

Warm-Up 3 Rounds of 30 seconds squats 30 seconds high knees 30 seconds ski hops (lateral bunny hop over invisible line) then, 3 Rounds of 3 inchworm in place 6 superman 9 hollow ups Met-Con 3 Rounds of 2 Minutes Row (1st at 18-20 SPM; 2nd at 22-24 SPM; 3rd […]
November 11, 2013

Tuesday, November 12

Warm-Up 2 rounds of 5 dive bomber pushups 10 alternating samson lunges 15 flutter kicks 20 jumping jacks Strength EMOTM for 15 minutes, alternating between: A) 10 ring push-ups (scale own to static hold in PU position on rings or floor, scale up to PU w/ alt arm extension) B) […]
November 10, 2013

Monday, November 11

Warm-Up 3 Rounds of 10 spider lunges 10 superman w arm retraction 50 Mountain climbers (25/side) then, 3 rounds of 5 hanging scap retractions 10 scap push-ups 15 V Ups Met-Con FGB Style: 3 rounds through the following five exercises, spending 1 minute at each exercise, and resting 1 minute […]
November 8, 2013

Saturday, November 9

REMINDER: There is NO 11:30 class on Saturday. We will begin running heats of the Wade’s Army fundraiser workout at 11:30, and continue every half hour until complete. Available Time Slots, as of this posting, are as follows: 11:30am RX’d (4 spots available) 11:30am Scaled (FULL!) 12:00noon RX’d (5 spots […]
November 7, 2013

Friday, November 8

Warm-Up 3 rounds of 15 squats 10 hips to wall 10 ankle circles each direction/side 5 hanging scap retractions Mobility 1min/side calf stretch 1min/side death stretch Met-Con Prep 1 x 5 low box jumps (step down) + 5 calf raise negatives each side + 5 kip swings + 20 jumping […]