Workout of the Day

May 31, 2019

Saturday, 6/1

Warm Up3 Rounds6 Pause Squats6 Rev Hand Spider Lunges6 Alt Samson Lunges6 Squat to Bootstrappers 1:30 Death Stretch/side (:45 low:45 high) Clean (40 Min total)Prep (6 Minutes)2×2 Hang Hi Pull+2 Hang Power Clean+4 Front Squats SkillTall Clean (12 Min)2-2-1-1-1 working up Hang Squat Clean ComplexEvery 3 Minutes for 18 Minutes […]
May 30, 2019

Friday, 5/31

Warm Up3 Rounds15 Band Good Mornings10 Pause Squats15 Jumping Jacks10 Spider Lunges15 Mountain Climbers10 Jump Squats Met ConEvery 12 minutes for 3 Rounds15 Box Jumps21 KB SwingsRun 400 M60 Double UndersRun 400 M21 KB Swings15 Box Jumps Scoring: Time in LAST roundMobility2 Rounds1 Minute Standing Calf stretch/side1 Minute Bretzel Stretch/side
May 29, 2019

Thursday, 5/30

Warm Up3 Rounds6 Alt T Push Ups6 Rev Hand Spider Lunges6 Alt Samson Lunges6 Pause Squats SkillEMOM 8 MinutesA) 2 Wall Walks (slow and controlled)B) 5 Hollow Raises+5 V-Ups+5 Hollow Rocks StrengthPush Press (25 Min)Prep: 1×5 w Bar, 3×5 Working upWork: 5-5-3-3-3 working up Met ConAMRAP 7 Minutes7 Burpees at […]
May 28, 2019

Wednesday, 5/29

Warm Up3 Rounds15 Band Good Mornings10 Alt Dead Bugs15 Mountain Climbers5 Hips to Wall StrengthRomanian Deadlift (25 Min)Prep: 1×10 w/bar, 3×5 working upWork: 5×5 at same weight Met ConFor Time (12 min cap)40-30-20-10KB Swings (M:24/W:16)Ab Mat Sit Ups
May 27, 2019

Tuesday, 5/28

Warm Up3 Rounds20 Jumping Jacks15 Band Good Mornings10 Pause Squats5 Jump Squats Met Con3 Rounds1:30 Row:30 Rest1:30 Double Unders:30 Rest1:30 Plank Hold:30 Rest1:30 Bike:30 Rest1:30 Sand Bag Hold:30 Rest
May 26, 2019

Memorial Day, 5/27

Warm Up3 Rounds20 Jumping Jacks5 Hanging Scap Retractions20 Mountain Climbers5 Squat to Bootstrappers20 High Knees in place5 Dolphin Push Ups 1 Minute Single Leg Flexion w/ ER each side Hero WOD“Murph”1 Mile Run100 Pull Ups200 Push Ups300 Squats1 Mile Run Scaling Options:-Same movements and Run, ½ Volume (50/100/150) of bodyweight movements-Same movements with […]
May 26, 2019

Programming Preview: Week of 5/27

Memorial Day, 5/27: “Murph” Hero WODTuesday, 5/28: Met Con – Row, Double Unders, Plank Hold, Bike, and Sandbag HoldWednesday, 5/29: Deadlift & Met Con – KB Swings and Ab Mat Sit UpsThursday, 5/30: EMOM Skill, Push Press, & Met Con – Burpees and DB Hang Power Clean & JerkFriday, 5/31: […]
May 25, 2019

Sunday, 5/26

Warm Up3 Rounds10 Pause Squats10 Spider Lunges10 Alt Dead Bugs10 Alt Samson Lunges 1:30 Single Leg Flexion/side StrengthBack Squat (45 min)Prep: 1×10 w/ bar, 3-3-3-2-2-2 working up.  Take more or less sets as needed.  Work: established a 3 rep max. No more than 3 attempts.  Do not go up unless all […]
May 24, 2019

Saturday, 5/25

Warm Up2 Rounds20 Mountain Climbers5 Plank to Squat20 Jumping Jacks5 Hanging Scap Retractions Then 1×400 M run5 minutes to practice kicking up, kip swings etc. Met ConOnce for time (35 Min Cap)50 Burpees50 Toes to BarRun 1 Mile50 HSPU50 Burpees Scaling Options:T2B: Hanging Knee Raise or V-UpsHSPU: (may be kipping or strict) to […]