Workout of the Day

July 22, 2013

Monday July 22

Warm-Up 3 rounds of 5 Dolphin Push-Ups 10 Spider Lunges 15 PVC BTN Thruster then, 1min/side Samson Stretch + 20sec/side Barbell Wrist Stretch Strength Prep 5 reps w/ bar, 5 reps light, then into sets working up in weight. Strength – Jerk from Rack Prep w/ 1×5@bar, 1×5 at light weight […]
July 21, 2013

Sunday July 21

Warm-Up 3 rounds of R2R spider crawl (knee to chest walk back) Crab walk (Hamstring walk back) Skill – Ring Work – Inversion – Skin the Cat – Band MU progression – 2 x 5-8 False Grip Ring Rows – 3 x 3-5 Band Assisted MUps (scale up to continuous or […]
July 20, 2013

Saturday July 20

Warm-Up 2 x 5 Pause Squats, 5 PVC Dislocates, 10 OHS & Sotts Press, 10 Spider Lunge, 5 Scap Retraction Push-Ups, 5 Push-Ups Basics Prep Sets: 4 x 2 Hang Hi-Pulls + 2 Hang Power Snatch Work Sets: 8 x 2 Hang Snatch (Power or Squat) Intermediate/Advanced Prep Sets: 3 […]
July 19, 2013

July 19

Warm-Up 2 rounds of 15 Squats 5 Rolling Split Straddles then, 2 rounds of 1 min KB Goblet Squat Hold 1 min/side Band Lat/Tri stretch Strength Front Squat 5-5-5 then, Pause front squat 5-3-3-3 Finisher 3 Rounds NFT 10 Bulgarian Split Squats/side 10 Hip Bridges/side
July 18, 2013

Thursday July 18

Warm-Up 3 rounds of 5 Dive Bomber Push-Ups 10 Scorpions 10 Superman w/ arm retraction Strength 5-4-3-2-1 Weighted Chin-Ups * scale down to 5 x 2 Chin-Up Grip Negatives * scale up to 5 x 2 Rope Climbs Met-Con 3 Rounds for time of 60 DU & 15 Burpees – […]
July 17, 2013

Wednesday July 17

Warm-Up 2 x 20 Jumping Jacks 10 Pause Squats 10 Bird-Dogs (arms extended, no push-up) 20 Split Jacks 10 Lunge & Twist 10 Reverse Hand Push-Ups on boxes 5 Burpees Workout Prep 1 x 5 Hang Hi-Pull + 5 Hang Power Clean @ bar only; 1 x 3 Hi-Pull + […]
July 16, 2013

Tuesday July 16

Warm-Up 2 rounds of R2R Inchworm Bunny Hop back then, 2 Rounds of 5 Hanging Scap Retraction 10 Hip Bridges 10 Supine to Hollow 10 Superman Skill – Kipping – 2 x 5 Arch-Hollow Holds + 5 Kip-to-Bridge – 2 x 5 Straight Arm Kip w/ Hip Raise – 1 x […]
July 15, 2013

Monday July 15

Warm-Up 3 Rounds of 15 Squats 10 PVC Dislocates 5 Dolphin Push-Ups 30sec/side Samson stretch (knee down) Strength Prep 5-8 minutes to work up in weight (bar from the floor) Strength 8 rounds of (1) 3 Push press @ 75-80% 1RM; – 30sec Rest; then, (2) Shoulder Accessory; – Rds […]
July 14, 2013

Sunday July 14

Warm-Up 3 x 10 Push-Ups, 10 Lunge & Twist in Place, 10 PVC Pass Thru/Dislocate, 10 PVC OHS+Sotts Press, Basics Prep: 4 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch Work: Hang Snatch ~8 x 2 Int/Adv Prep: 2 x 2 Hang Snatch Hi-Pull + 2 Hang Power […]