Workout of the Day

February 8, 2018
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Friday, 2/9

Warm Up 3 Rounds 20 Jumping Jacks 5 Hanging Scap Retractions 20 Mountain Climbers 5 Jump Squats Prep (9 min) 2x 6 Cals Assault Bike + 3 Kip Swings+30 Single Skips 1x 6 cals Assault Bike + 3 Toes to Bar (or scaled option)* + 15 Double Unders** (or 30 […]
February 7, 2018
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Thursday, 2/8

Warm Up 3 Rounds 20’ Bear Crawl 5 Rolling Split Straddles 20’ Spider Crawl 5 Pause Hip Bridges Met Con AMRAP 12 Min 6 HSPU* 12 Burpee Box Jumps Rest 6 Minutes AMRAP 6 Min 6 Single DB Push Press Left Arm (M:70/50/40/30, W:55/35/25/20) 6 Lateral Plate Hops 6 Single […]
February 6, 2018
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Wednesday, 2/7

Warm Up 3 Rounds 12 Alt Samson Lunges 6 Rev Hand Spider Lunges 12 Alt Bird Dogs 6 Hips to Wall 1 Min Single Leg Flexion/side Strength Front Rack Lunges (25 min) Prep: 1×10 w/ bar, 3×6 working up Work: 12-10-8-6 working up 3 Rounds NFT 5 Toe in Ring […]
February 5, 2018
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Tuesday, 2/6

Warm Up 2 Rounds 12 Squats 6 Squat to Bootrappers 12 Band Good Mornings 6 Alt T Push ups Prep (8 min) 1×3 Hang Hi Pulls+3 Hang Power Cleans+3 Strict Press (bar only) 1×3 Hang Power Cleans+3 Push Press (light) 2×3 Clean and Jerk (working up) EMOM 16 Min A) […]
February 4, 2018
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Monday, 2/5

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Alt T Push Ups 6 Squats to Bootstrappers 6 Pillar to Plank Prep: 1×3 Kip Swings+ 6 Alt DB Snatch (light) 1×3 Kip Swings+ 6 Alt DB Snatch (working weight) 1×3 Pull Ups (or scaled option) Met Con Every 4 Minutes […]
February 4, 2018
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Programming Preview: Week of 2/5

Monday, 2/5: Met Con – Pull Ups, DB Snatches, and Push Ups Tuesday, 2/6: EMOM & Grace Wednesday, 2/7: Front Rack Lunges Thursday, 2/8: HSPU Friday, 2/9:  Met Con – Assault Bike, T2B, and Double Unders Saturday, 2/10: Squat Clean & Muscle Up Ladder Sunday, 2/11: Deadlift & Team Met Con
February 3, 2018
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Sunday, 2/4

Warm Up 3 Rounds 10 Pause Squats 10 Alt Bird Dogs 10 Alt Samson Lunges 3-2-1 Band X Walk 1 Min Squat Hold 1 Min Single Leg Flexion/side 1 Min Squat Hold Strength Back Squat (30 Min) Prep: 1×10 w/ bar, 3×5 working up Work: 3×5 at same weight (~75% […]
February 2, 2018
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Saturday, 2/3

Warm Up 3 Rounds 6 PVC Dislocates 6 Alt Bird Dogs 6 Plank to squat 6 Jump Squats Strength Snatch (25 min) Prep: 3×3 Power Position Power Snatch 2×3 Power Position to Low Hang Power Snatch 2×3 Pause in Power Position Power Snatch Met Con Every 1:30 for 4 Rounds […]
February 1, 2018
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Friday, 2/2

Warm Up 3 Rounds 20 Jumping Jacks 15 Band Good Mornings 10 Spider Lunges 5 Hanging Scap Retractions Met Con (30 Min Cap) 3 Rounds: 5 Pull Ups 10 Push Ups 15 Squats 1 Minute Rest 3 Rounds: 10 KB Swings 20 Ab Mat Sit Ups 30 Double Unders (scale […]