Workout of the Day

August 8, 2013

Friday August 9

Warm-Up 3 Rounds of 3 inchworm in place 6 hips to wall – then, 3 Rounds of 6 PVC dislocates 12 bootstrappers Workout Prep Pendlay Row¬†review (explosive barbell row from the floor, let it fall to the floor after each row) 1 x 10 Pendlay Rows at light weight; 1 […]
August 7, 2013

Thursday August 8

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 + […]
August 6, 2013

Wednesday August 7

  Warm-Up 15 Pause squats 5 dive bomber pushups 15 squats 5 pushups 15 jump squats 5 reverse hand pushups Strength – Pause Front Squats Prep: 1×10 {no pause}, 1×8 {no pause}, 1×5 {WITH pause} Work: 3 x 5 Pause Squats Met-Con 4 rounds for max reps of: 30 seconds […]
August 6, 2013

Tuesday August 6

Warm-Up 3 rounds of 5 Hang Scap Retraction 5 Dolphin Push-Up 10 Samson Lunges (5/side) Strength – Push Press Prep = 1×10 @ bar, 2×5 @ light-moderate weight Work = 5×3 working up to heavy 3rep effort Bonus = 1 x AMRAP @ 85% of last successful set of 3 […]
August 6, 2013

Monday August 5

Warm-Up 1 x through 40 Jumping Jacks 10 Dive bomber Pushups 20 Superman w/ arm retraction 30 band Good mornings 20 Squats 10 Hips to Wall 40 jumping jacks Strength – Deadlifts Prep 1×5 @ 25% 1RM 1×5 @ 50% 1×5 @ 65% 1×3@ 70-75% Work 5 ROUNDS of 3 […]
August 6, 2013

Sunday August 4

Warm-Up 50-40-30-20-10 Jumping Jacks with 5-4-3-2-1 Dive Bomber Push-Ups then, 3 rounds of 5 Hanging Scap Retractions 10 Alt Bird Dog Planks (5 per side) 20 Dead Bugs (10 per side) Skill Two rounds through each (done in 7 minute blocks) A) 3 attempts max reps HSPU /OR/ max HS […]
August 6, 2013

Saturday August 3

Warm-Up 2 x 5 Pause Squats, 5 PVC Dislocates, 10 OHS-to-Sotts Press, 10 Spider Lunge, 5 Scap Retraction Push-Ups, 5 Push-Ups Basics Prep 4 x 2 Hang Hi-Pull + 2 Hang Power Snatch Work Sets 6 x 3 Hang Snatch Int/Adv Prep 2 x 2 Drag to Hi-Pull + 2 […]
August 6, 2013

Friday August 2

Warm-Up 3 Rounds of 25 Jumping Jacks 15 Squats 5 Burpees then, 20 Scorpions 1min Squat Hold 30sec/side Samson Stretch 1min Squat Hold Strength – Back Squat 1 x 10 w/ bar 1 x 10 @ 30-35% 1 x 5 @ 50% 1 x 3 @ 65% 1 x 3 […]
August 1, 2013

Thursday August 1

Warm-Up 4 minutes Single Skips then, 2 rounds of R2R crabwalk Knee to Chest walk back then, 2 rounds of 10 PVC Dislocates 15 PVC BTN thruster 10 Spider Lunges 15 Squats Met-Con 3 rounds of 2 minutes work / 2 minutes rest for each couplet: (A) Row 250 M. […]