Workout of the Day

September 8, 2013

Monday September 9

Warm-Up 3 Rounds of 10 Spider Lunges 10 Alt-T Push-Ups 3-2-1 Lateral Squat Walk Strength – Back Squat 1×10 w/ bar 1×5 @ 30% 1×5 @ 50% 1×3 @ 65% 1×3 @ 75% 1×3 @ 80% 1×3 @ 85% 2×3 @ 90 % (35 minute time cap) Met-Con 50 burpees […]
September 7, 2013

Sunday September 8

Warm-Up 5 rounds of 3 Hanging Scap Retractions 3 Plank to Squats 6 Dolphin Push-Ups 6 Pause Squats Strength 25 Minutes to work to 3 RM Push Press Met-Con Prep 1 x 20 Jumping Jacks + 20 Mountain Climbers + 5 Box Jumps (step down) + 5 Calf Raise/side 1 […]
September 6, 2013

Saturday September 7

Warm-Up 3 Rounds of 20 Squats 10 Scorpions 20 Band Good Mornings 10 Supine Scorpion Strength Prep – Deadlifts 1×10 @ 25-30% 1×5 @ 50% 1×5 @ 60 1×5@ 70% Strength – Deadlifts 8 Rounds (NFT) of 3 Deadlifts @ 80% 1RM using a 1-1-2-1 tempo (up-hold-lower-rest) followed by, A) […]
September 5, 2013

Friday September 6

Warm-Up 3 Rounds of 30 Jumping Jacks 30 High Knees in Place 10 Alt Samson Lunges 10 Alt Straight Leg “Bird Pickers” then, 2min Death Stretch/side (2 x :30 quad emphasis, chest up, followed by :30sec hip emphasis, hands on the floor with chest down) Sprints 4 x 15m Band-Resisted […]
September 4, 2013

Thursday September 5

ANNOUNCEMENT: There will be NO Open Gym Time tomorrow morning (Thursday, Sept. 5) WARM-UP 3 Rounds OF 10 PVC dislocates 10 Alt-T’S (no push-up) 10 PVC OHS 10 Spider Lunge/side STRENGTH Overhead Squat 5-5-5-3-3-3 – work up to max effort for the day MET-CON Complete for time: 40 Wall ball […]
September 3, 2013

Wednesday September 4

Warm-Up 2 x 10 Clockwise Ankle Circles/side, 10 Anti-Clockwise Ankle Circles/side, 20 Jumping Jacks, 10 PVC Pass Thrus, 10 OHS-to-Sotts Press, 20 Jumping Jacks, 10 Hip-to-Wall Prep 1 2 x 5 Box Jumps + 5 Hang Snatch Hi-Pulls (bar only, then light weight) Prep 2 2 x 3 Seated Box […]
September 2, 2013

Tuesday September 3

Warm-Up 3 Rounds of 2 Wall Walkers 6 PVC Dislocates 6 Dolphin Push-Ups 12 Spider Lunges 12 Hip Bridges Skill – HSPU 12 Min HSPU ladder (UNBROKEN 1,2,3 etc. Restart at 1 after any failed set) scale down to 1 or 2 Ab mats, or further to knees on box […]
September 1, 2013

Labor Day – Monday September 2

Warm-Up Hall to Wall Spider Crawl then, 3 Rounds of 10 Cossack Lunges 10 V-Ups 10 Supine Scorpion 5 Hanging Scap Retractions Skill – Kipping 2 rounds of 5 Hollow & Hold + Arch & Hold 10 Hollow Ups (start lying extended arms overhead on back, lift to hollow, relax […]
August 31, 2013

Sunday September 1

Warm-Up 3 Rounds of 40 Jumping Jacks 20 Band Good Mornings 10 Squat-to-Bootstrappers Pre-Strength Mobility – 2min/side Single Leg Flexion with External Rotation Bias (BaSL p.306) – 2min/side Olympic Wall Squat with External Rotation (BaSL p.312) Strength – Back Squat 1×10 w/ bar 1×10@ 30% 1×5 @ 50% 1×5 @ […]