Workout of the Day

April 10, 2017
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Programming Preview: Week of 4/10

Monday, 4/10: Running Met Con Tuesday, 4/11: Pull Up Skill work & EMOM Wednesday, 4/12: Hang Power Snatch Thursday, 4/13: Front Squat & Interval Finisher Friday, 4/14: Running Cindy Saturday, 4/15: Push Press & AMRAP Sunday, 4/16: Clean & Front Squat
April 8, 2017
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Sunday, 4/9

Warm Up 3 Rounds 10 Pause Squats 15 Band Good Mornings 10 Alt Dead Bugs 3-2-1 Band X walk 1 Min Squat Hold 1 Min Single Leg Flexion/ side 1 Min Squat Hold Strength Back Squat (40 min) Prep: 1×10 w/ bar, 3×3 working up Work: 10-8-6-4-2 Team Met Con
April 7, 2017
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Saturday, 4/8

Warm Up 3 Rounds 10 Pause Squats 10 Reverse Hand Spider Lunges 10 Jump Squats 10 Alt dead Bugs 1 Min Band Super Front Rack Stretch/ side Strength Cleans (25 Min) Prep: 2 Hang Hi Pulls+ 2 Hang Power Clean 2x 1 Hang Hi Pull+ 1 Clean Work: 3×2 Power […]
April 6, 2017
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Friday, 4/7

Warm Up 4 Rounds 4 Hanging Scap Retractions 8 Alt Samson Lunges 4 Alt T Push Ups 8 Spider Lunges 3×2 KB Arm Bars/side Skill (30 Min) 5 Rounds 2-4 Band Bar Muscle Ups 4 Alt TGU :15-:30 accumulated L Sit (scale to both knees tucked or single knee tucked […]
April 5, 2017
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Thursday, 4/6

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Dolphin Push Ups 6 Squat to Bootstrappers 6 Band Sword Pulls Partner Met Con 6 Rounds each 9 Pull Ups 12 Alt DB Snatch 15 Push Ups Partners alternate complete rounds Pull up scaling options: Chest to Bar (scale up) 5 […]
April 4, 2017
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Wednesday, 4/5

Warm Up 3 Rounds 6 Pause Squats 6 Reverse Hand Spider Lunges 6 Jump Squats 6 Alt T Push Ups 1:30 Death Stretch/ side (:45 low/:45 high) Strength Front Squat (25 Min) Prep: 1×10 w/ bar, 3×3 working up Work: 4×6 at same weight Finisher EMOM 10 (5 Rounds each) […]
April 3, 2017
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Tuesday, 4/4

Warm Up 3 Rounds 20 Jumping Jacks 15 Band Good Mornings 10 Squats 5 Plank to Squat Met Con Prep: 400 M Run+10 Russian KB Swings+ 6 Step Ups 4 Rounds (24 min cap) Run 400 M 15 KB Swings 12 Box Jumps 9 Burpees Mobility 1 Min standing calf […]
April 2, 2017
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Monday, 4/3

Warm Up 4 Rounds 4 Pillar to Plank 8 Alt Dead Bug 4 Spider Lunge w/ reach up 8 Hip Bridges Strength Push Press (30 min) Prep: 10 Strict Press w/bar, Push Press 3×5 working up Work: 5×4 at same weight Follow each work set with Both: 10 Hollow Rocks […]
April 2, 2017
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Programming Preview: Week of 4/3

Monday, 4/3: Push Press Tuesday, 4/4: Running Met Con Wednesday, 4/5: Front Squats & EMOM finisher Thursday, 4/6: Partner Pull Up Met Con Friday, 4/7: Met Con Saturday, 4/8: Cleans Sunday, 4/9: Back Squats