Workout of the Day

November 23, 2013

Sunday, November 24

Warm-Up 2 Rounds of 50 jumping jacks 40 mountain climbers 30 band Good Mornings 20 squats 10 dead bugs/side then, 1 minute squat hold 1 minute toad squat 1 minute single leg flexion w/ ER each side 1 minute toad squat 1 minute squat hold Strength Back Squat – 20 […]
November 22, 2013

Saturday, November 23

Warm-Up 2 x 1 Inch Worm in Place, 10 Squats, 1 Inch Worm in Place, 10 Alt-T Push-Ups Prep 1 as a class, complete roughly 5 sets of pause clean extension Prep 2 3 x 2 Pause Extension Hi-Pull Work Sets Basics 5 x 2 + 2 C&J; 4 x […]
November 21, 2013

Friday, November 22

Warm-Up 3 Rounds of 30 jumping jacks 20 spider lunges 10 V-ups 5 hanging scap retractions Met-Con Prep 1 minute single skips 1 minute 3 arch & hollow kips PLUS 3 hips to wall (repeat for duration of minute) 1 minute single skips 1 minute 3 kip w/ elevation PLUS […]
November 20, 2013

Thursday, November 21

Warm-Up 3 Rounds of 15 squats 5 rolling split straddles 15 band good mornings 5 plank to squat 15 mountain climbers 5 PVC dislocates Met-Con Prep 5 Deadlifts, 5 Jump Squats 5 Deadlifts, 5 Med Ball Front Squats 5 Deadlifts, 5 Wallballs Team Met-Con For time, complete 1 rd, 2rds, […]
November 19, 2013

Wednesday, November 20

Warm-Up 2 x 5 Push-Ups, 10 Spider Lunges, 5 OH Band Pull-Aparts, 10 OHS w/ Bands Prep Sets 3 x 1 Pause Extension Hi-Pull + 1 Hang Power Snatch + 4 Pause OHS Work Sets 4 x 2 Snatch; 3 x 1 Snatch (up to 90% of max) Accessory 50 […]
November 18, 2013

Tuesday, November 19

Warm-Up 3 Rounds of 10 scap push-ups 10 squat to bootstrappers 10 supine scorpion 10 OH band pull-aparts Strength Pendlay Rows 5-5-5-5-3-3-3-3 After each set, do one set of below exercises (alternating each round) A) 10 DB Powell Raise (after rounds 1,3,5,7) B) 15 Band Pull-Aparts w/ palms up (after rounds 2,4,6,8) […]
November 17, 2013

Monday, November 18

Warm-Up 2 x 40 High Knees in Place (20/side), 20 Spider Lunges (10/side), 20 Supine Scorpions (10/side), 10 Band Pull-Aparts (light weight band) Mobility: Death Stretch 2 x 30sec in the Chest Up position + 30sec in the Hips Down position on one side, then repeat 2 x 30sec + […]
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 […]