Workout of the Day

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 @ […]
August 30, 2013

Saturday August 31

Warm-Up 2 x 10 Pause Squats, 5 Scap Retraction Push-Ups, 10 Spider Lunge, 5 PVC Dislocates, 10 OHS&Sotts Press Prep Set 1 6 Hang Hi-Pull (bar only) Prep Set 2 4 Hang Power Snatch (light weight) Work Sets – Basics 8 x 1 Hang Snatch Hi Pull + 1 Hang […]
August 29, 2013

Friday August 30

Warm-Up 40-30-20-10 Jumping Jacks w/ 8-6-4-2 Alt Lunge-n-Twist w/ 4-3-2-1 Dolphin Push-Ups Then, 2x R2R Inchworm, 5 Calf Raise with Negatives/side, R2R Bunny Hop Workout Prep, Part 1 1 x 10 low Box Jumps (step down only) 1 x 10 Strict Press (bar only) Workout Prep, Part 2 1 x […]
August 28, 2013

Thursday August 29

Warm-Up 5 x 3 Chin-Grip Hanging Scap Retraction, 6 Alt-T Push-Ups, 6 Alt Samson Lunges then, 1min/side Bicep Smash with Lacrosse Ball (ball between bicep and forearm, working both external rotation of the forearm and lat/tricep stretch position) Strength Weighted Chins: 5-5-3-3-2-2-2 *scale down to Negatives: 3-3-2-2-1-1-1 (may also begin […]
August 27, 2013

Wednesday August 27

Warm-Up 2 rounds of 15 Squats 15 Superman 30 Mountain Climbers 3-2-1 Lateral Squat Walk then, 2 x 45sec/side Band Lat/Tri stretch Strength Front Squat: 10-8-6-4-2 Finisher 3 Rounds (NFT) of (1) 10-15 DB/KB RDL (2) 10-15 Side Bridges/side