Workout of the Day

March 4, 2014

Wednesday, March 5

Warm-Up 3 Rounds of 5 Dive Bomber Push-Ups 10 Alt Samson Lunges 5 Rolling Split Straddles 10 Supine Scorpions Prep 1 x 10 Strict Press (bar only) + 10 Step Ups (5 per leg) 1 x 5 Push press (light wt) + 15 Squats (bodyweight only) 1 x 3 Push […]
March 3, 2014

Tuesday, March 4

Warm-Up 3 rounds of 12 Squats 6 Bird Dog Push-Ups 12 Spider Lunges 6 PVC Dislocates Prep 3 rounds of 2 Hang Clean High Pull 2 Front Squat 2 Push Press Work 15min to work up to heaviest possible weight on the following complex: 1 Hang Power Clean 1 Hang […]
March 2, 2014

Monday, March 3

ANNOUNCEMENT: 6am and 7am classes are CANCELLED due to inclement weather. We apologize for the inconvenience, but even Mother Nature needs to get her AMRAP of Winter on every now and again. We’ll be there from Noon on – see you there! Warm-Up 3 Rounds of 5 Hanging Scap Retractions […]
March 1, 2014

Sunday, March 2

Warm-Up 3 Rounds of 15 Squats 10 Supine Scorpion 5 Dolphin Push-Ups 15 Band Good Mornings 10 Scorpion 5 Plank-to-Squat Pre-Mobility 2x 1 minute SLF w/ ER each side Strength – Pause Back Squat 1 x 10 w/ bar 1 x 5 @ 35% 1 x 5 @ 50 % […]
February 28, 2014

Saturday, March 1 – Class

OPEN GYM ANNOUNCEMENT: Open Gym will be from 2pm to 4pm today (Sat., 3/1/2014) following completion of the Open workout heats Warm-Up 3 Rounds of 40 Jumping Jacks 30 Mountain Climbers 20 Squats 10 PVC Dislocates Skill – Double Unders 15 min Double Under practice working through the following progression*: […]
February 28, 2014

Saturday, March 1 – Open Workout 14.1

Optional* Pre-Hab/Re-Hab Tube-Resisted Shoulder Series 1 x 15 Internal Rotation Scap Touches/side 1 x 15 External Rotation Reverse Pitches/side 1 x 15 Powell Raise/side (with DB, or standing using the resistance tube) * to be performed only by those who arrive 30min or more before their heat time 14.1 Warm-Up […]
February 27, 2014

Friday, February 28 – Class

Warm-Up 4 Rounds of 4 Spider lunge w/ reach up on both sides 4 Dive bomber pushups 4 Alt Samson lunges 4 Inchworm in place Met-Con 21min EMOM, rotating between: __ Ring Dips* 7 Burpees 12 KB Swings * choose a number of reps between 1-12 that you think you […]
February 27, 2014

Friday, February 28 – Optional Mobility & Prep for Open Athletes

Warm-Up 2 rounds of 5 PVC Dislocates, 10 PVC OHS Squats, 5 Dive Bomber Push-Ups, 10 Spider Lunges, 100 Single Skips with the jump rope Snatch Practice & Prep 2 x 2 reps of Pause Snatch Extensions (Pause just below the knees, then just above the knees, then just below […]
February 26, 2014

Thursday, February 27

Warm-Up 3 Rounds of 5 hanging scap retractions 10 dolphin push-ups 15 tube face pulls Strength 20 minutes to work to a 5 RM Push Press Team Met-Con In groups of 3-4* people, complete a 1-2-1 pyramid** of: 15 Calories Row 10 Wall Balls * Each person completes their respective […]