Workout of the Day

September 15, 2019

Monday, 9/16

Warm Up

3 Rounds

15 Band Good Mornings

10 Spider Lunges

15 Squats

10 Alt Dead Bugs

Strength

Deadlifts (30 Min)

Prep: 1×10 RDL w/ bar, 5-5-3-3 working up… Read More “Monday, 9/16”

September 15, 2019

Programming Preview: Week of 9/16

Monday, 9/16: Deadlifts, KB Swings, and Front Rack Lunges
Tuesday, 9/17: Met Con w/ HSPU, Hang Cleans, and Burpee Box jumps
Wednesday, 9/18: Run, Double Unders, and Pull … Read More “Programming Preview: Week of 9/16”

September 14, 2019

Sunday, 9/15

Warm Up

3 Rounds
6 PVC Dislocates
6 PVC OHS
6 Plank to Squat
6 Hanging Scap Retractions

Prep 12 min:

6 Snatch Grip RDL+ 3 Hang Hi Pull+3 Hang … Read More “Sunday, 9/15”

September 13, 2019

Bring-a-Friend Day, 9/14

Warm Up

3 Rounds
12 Spider Lunges
6 Plank to Squat
12 Squats
6 Alt T Push Ups

Partner Met Con (30 Min Cap)

2-4-6-8-10-8-6-4-2 rep ladders
Burpees
DB Thrusters… Read More “Bring-a-Friend Day, 9/14”

September 12, 2019

Friday, 9/13

Warm Up

3 Rounds

12 Band Good Mornings

6 Hanging Scap Retractions

12 Alt Samson Lunges

6 Plank to Squat

Met Con

Two rounds

In 4 Minutes:

Bike 30/20 Cals… Read More “Friday, 9/13”

September 11, 2019

Thursday, 9/12

Warm Up

3 Rounds

15 Squats (pause/reg/jump)

5 Hanging Scap Retractions

15 Jumping Jacks

Yoga Push Ups

Prep (12 Minutes)

BAR MUSCLE UP DRILLS

Met Con

For time (18 Min … Read More “Thursday, 9/12”

September 10, 2019

Wednesday, 9/11

Warm Up

3 Rounds

6 Spider lunge w/ reach up

6 Dolphin Push Ups

6 Squat to Bootstrappers

6 Jump Squats

Strength

Jerk Complex (25 Min)

Prep: 

1×5 Strict Press … Read More “Wednesday, 9/11”

September 9, 2019

Tuesday, 9/10

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

6 Squat to Bootstrappers

Prep (12 Min)

2×2 Hang Hi Pull+2 Hang Power Cleans+4 Front … Read More “Tuesday, 9/10”

September 8, 2019

Monday, 9/9

Warm Up

4 Rounds
2 Inchworm to Plank
4 Alt T Push Ups
6 Spider Lunge w/ reach up
8 Alt Samson Lunges

Prep
6 Minutes to work HSPU options, … Read More “Monday, 9/9”