Workout of the Day

August 13, 2013

Wednesday August 14

Warm-Up 4 x 6 Alt-T Push-Ups, 6 Spider Lunges, 6 PVC Disclocates, 6 PVC OHS-to-Sotts Press Prep 2-3 x 5 Burgener Warm-Up Mvmt #4 – for lack of a better term, this is a “Behind-the-Neck Snatch-Grip Push-Jerk with the PVC.” It is the 4th of 5 movements in Coach Burgener’s […]
August 12, 2013

Tuesday August 13

Warm-Up 3 minutes single skips; then, 5-4-3-2-1 reps of Hanging Scap Retractions and Squat-to-Bootstrapper + Samson Lunge/side Met-Con 4 rounds,  1min On / 1min Off  at each station A)   Double Unders* B)   MedBall Sit-Ups C)   Row for cals D)   Toes-to-Bar** * scale to 30 Mtn. Climbers plus max rep single skips ** scale to (A) PVC […]
August 11, 2013

Monday August 12

Warm-Up 2 Rounds of 20 Squats 10 Bird Dog Push-Ups 5 Hanging Scap Retractions 10 Spider Lunges Strength – Starting a round every 3 minutes, complete: 10 x 3 Strict Chin-Ups* 5 Plank-to-Squat 7 KB Swings *scale down to (A) Bar Rows, or (B) 1 x Negatives; scale up to […]
August 10, 2013

Sunday August 11

Warm-Up 3 rounds of 6 Dolphin Push-Ups, 12 Superman, 6 Bird Dog Push-Ups, 12 Hip Bridges, 6 Lunge & Twist, 12 Squats   Basic/Int Prep: 4 x 1 Hang Power Clean + 1 Power Jerk + 1 Split Jerk Work: ~6-8 x 1 Power Clean + 1 Power Jerk + […]
August 9, 2013

Saturday August 10

Warm-Up 1 time through 25 Jumping Jacks 25 Band GM 25 Jumping Jacks 25 Superman w/ arm retraction 25 Jumping Jacks 25 Squats then, 1 min/side Samson stretch; 1 min/side ihip stretch (runners pose driving knee to outside) Strength – Back Squat 1×10 w/ bar 1×5 @ 35% 1×5 @ […]
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 […]