Workout of the Day

March 15, 2014

Sunday, March 16

Warm-Up 3 Rounds of 10 Supine Scorpion 10 Hip Bridges 10 Arm Circles each direction 10 Band Pull-Aparts 10 Scorpion Skill – Kettlebell Arm Bar 3 x 2 reps per side (ideally hold each rep for 3 breaths) Strength – Floor Press 5-5-5-3-3-3 Finisher 3 Rounds, NFT, of 10-15 side […]
March 14, 2014

Saturday, March 15 – Class

REMINDER: The Rock-n-Roll Marathon will result in a number of road closures. Click on the following links to see a map of the road closures or a list of the roads closed and the access points to get across them. Due to the road closures, please be sure to give […]
March 14, 2014

Saturday, March 15 – Open Workout 14.3

REMINDER: The Rock-n-Roll Marathon will result in a number of road closures. Click on the following links to see a map of the road closures or a list of the roads closed and the access points to get across them. Due to the road closures, please be sure to give yourself extra time to […]
March 14, 2014

Friday, March 14 – Class

Warm-Up 4 Rounds of 4 Spider Lunges with reach up on both sides 4 Single Leg Floor Touches each side 8 Alt-T Push-Ups 8 Scorpion Skill/Strength (~20min timecap) Turkish Getups 1 x 2 un-weighted (1/side), then, 8-6-4-2, adding weight each set as able (alternating sides each rep, starting with 5 […]
March 14, 2014

Friday, March 14 – Optional Mobility & Prep for Open Athletes

Warm-Up Two rounds of 10 Foot circles/direction with the Right foot 10 Foot circles/direction with the Left foot 10 One-Leg Down Dog Calf Stretch/side (one foot on top of the other) 10 Spider Lunge 10 Cossack Lunge (Side Lunge) 10 Hamstring Walk in Place 10 Arm Circles/direction Explosive Prep Two […]
March 12, 2014

Thursday, March 13

Warm-Up 3 Rounds of 15 Squats 10 Band Pull Aparts 5 Rolling Split Straddles Mobility 90 seconds death stretch each side (:45 Quad emphasis; :45 Hip Flexor emphasis) Prep 1 x 5 Hang Clean Hi Pulls + 5 Front Squats (bar only) 1 x 3 Hang Power Cleans + 3 […]
March 11, 2014

Wednesday, March 12

Warm-Up 2 rounds of 10 Scap Push-Ups 10 Spider Lunges 5 Dolphin Push-Ups 5 Superman with Arm Retraction Partner Skill Work (8 min time cap) 2 Rounds, not for time, of 3 Wall Walkers* while partner rests** *Scale Up #1: add 10 Alternating shoulder touches on first wall walk of […]
March 10, 2014

Tuesday, March 11

Warm-Up 2 rounds of 10 Alt Samson Lunges 20 Jumping Jacks 10 Arm Circles/direction then, 2 Rounds of 10 Side Plank reach and squeeze/ side 10 Hips to Wall Prep 3 Rounds of Rig to Rack Broad jump in as few jumps as possible (reset after each jump) Met-Con EMOM, […]
March 9, 2014

Monday, March 10

  Warm-Up 2 Rounds of 30 High Knees in Place (15/side) 15 Squats 20 Mountain Climbers (10/side) 10 Overhead Band Pull-Aparts Mobility 1 minute/side of Single Leg Flexion w/ ER Bias (AKA, Runner’s Lunge) 1 minute/side of Band Overhead with External Rotation (BaSL p. 258) Prep 1 x 5 DB […]