Workout of the Day

October 6, 2013

Monday October 7

Warm-Up 2 Rounds of 10 spider lunges 10 pause squats 10 dead bugs 10 alt T push-ups 10 jump squats Strength – Back Squat (30 minute time cap) 1 x 10 w/bar 1 x 5 @ 35 1 x 5 @ 50 1 x 5 @ 65 1 x 3 […]
October 5, 2013

Sunday October 6

Warm-Up 2 Rounds of 60 Jumping Jacks 40 High Knees in Place 20 Squats 20 Hips to Wall 10 Alt T Push-Ups Prep Work – With a Partner Prep Set 1: 5 Hang Clean Hi-Pull + 5 Strict Press (bar only) Prep Set 2: 5 RDL + 3 Hang Power […]
October 4, 2013

Saturday October 5

Warm-Up 2 x 10 Squats, 10 Push-Up, 10 PVC Dislocates, 10 OHS, 10 Spider Lunge,   Prep Sets (All) 1 x 5 reps of Two-Pause* Snatch Extension (bar only) *1st Pause=below knee, 2nd Pause=above knee   Work Sets – (Basic) 7 x 2 Hang Power Snatch   Work Sets – (Int/Adv) 7 x […]
October 3, 2013

Friday October 4

Warm-Up 3 rounds of 30 seconds Jumping Jacks 30 seconds Mountain Climbers 30 seconds Alt Single Leg Bird-Pickers then, 2 rounds of 10 Alt Samson Lunges 10 Hip-to-Wall Met-Con 3 rounds, starting every 10 min* 350m Row 800m Run 35 Double Unders (scale to 25 Mountain Climbers) *1:40 time cap […]
October 2, 2013

Thursday October 3

Warm-Up 5 Rounds of 5 PVC Pass-Thrus 5 PVC BTN Push Press (Snatch Grip) 5 PVC OHS 5 Plank-to-Squats Strength – OHS Sets of 5-5-3-3-3 – work up to 3 rep training max for the day Partner Met-Con 15-12-9 OHS (95/65)+ Bastards and Plank Hold – P1 completes 15 OHS […]
October 1, 2013

Wednesday October 2

Warm-Up 3 Rounds of 6 Dolphin Push-Ups, 12 Superman, 6 Bird Dog Push-Ups, 12 Lunge & Twist Prep 3 x 3 Hang Power Clean + 3 Pause Front Squat (bar, light weight, moderate weight) Work 6 x 1 Power Clean + 1 Hang Squat Clean* * may be scaled to […]
September 30, 2013

Tuesday October 1

Warm-Up 3 Rounds of 5 Hanging Scap Retractions 10 Alt-T Push-Ups 10 Hip Bridges Strength – Floor Press Sets of 5-5-3-3-2-2-2-2 follow each set, alternating between: A)10 Double-Arm DB/KB Bent-Over Rows* (after rounds 1,3,5,7) B)10 Band Pull-Aparts (after rounds 2,4,6,8) *standing, knees unlocked, torso ~45 degree angle to the floor. […]
September 29, 2013

Monday September 30

Warm-Up 3 Rounds of 5 Dive Bomber Push-Ups 10 Hip Bridge w/ Pause 15 Superman w/ Arm Retraction then, Partner PVC Chest/Shoulder Stretch (90sec/person) Skill 1 3 rounds (NFT) of 5-8 False Grip Ring Row (scale to standard grip) 5 Dynamic Kip-to-Hip Bridges Skill 2 4 rounds (NFT) of 2-3 […]
September 28, 2013

Sunday September 29

Warm-Up 2 Rounds of 20 Spider Lunges 20 Band Good Mornings 20 Scorpion then, 2min Single Leg Flexion w/ ER Bias each side Strength – Back Squat 1 x 10 w/bar 1 x 5 @ 30% 1 x 5 @ 50% 1 x 3 @ 60% 1 x 3 @ […]