Workout of the Day

September 12, 2013

Friday September 13

Warm-Up 2 Rounds of 20 Squats 10 Hips-to-Wall 10 Scorpion then, 2min/side Single Leg Flexion w/ External Rotation (BaSL p.303) 1min/side Calf Stretch (:30 straight/:30 knee bent) Prep 10 w/ bar + 10 Leaping Spider Lunges (spider lunge, keep hands planted, jump into each side) 1×5 light + 5 Straight […]
September 11, 2013

Thursday September 12

Warm-Up 4 minutes single skips 2 rounds 16 spider lunges 12 superman w/ arm retraction 8 Hanging scap retraction Met-Con 3 Rounds, with 2min of work followed by 1min of Rest per exercise: Max Cal Row Max Reps, Ladder Style, of C2B Pullup and HR Push-Ups (scale to 5 Band […]
September 10, 2013

Wednesday September 11

Warm-Up 2 x 10 Superman w/ Elbow Retraction, 10 Spider Lunge, 5 PVC Dislocates, 5 PVC OHS, 5 PVC Sotts Press, 5 PVC Snatch Grip Push Jerk, 1 Wall Walk Skill Specific Warm-Up Together as a class, complete 6 Pause Snatch Extensions w/ PVC Met-Con Prep 4 x 1 Snatch […]
September 9, 2013

Tuesday September 10

Warm-Up 2 Rounds of 5 Hanging Scap Retractions 5 Pause Push-Ups 10 Squat-to-Bootstrappers 10 Alt-T Push-Ups 15 Superman 15 Flutter Kicks (L,R =1) Strength 5 Rounds (NFT, but within 25min) of (A) Max reps of one of the following scaling options: Ring Rows; Supine Barbell Rows; Ring Rows w/ Feet […]
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 […]