Workout of the Day

August 23, 2019

Saturday, 8/24

Warm Up

3 Rounds
12 Pause Squats
6 Rev hand Spider Lunges
12 Alt Samson Lunges
6 Plank to Squat

Strength

Front Squat (30 Min)
Prep: 5-5-3-3 working up
Work: … Read More “Saturday, 8/24”

August 22, 2019

Friday, 8/23

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Jumping Jacks

15 Band Good Mornings

Prep (6 Minutes)

3 Hollow Hold to Arch hold on Pull up Bar

5 PVC … Read More “Friday, 8/23”

August 21, 2019

Thursday, 8/22

Warm Up

3 Rounds

6 Rev Hand Spider Lunge 

20’ Crab walk

6 Alt Samson Lunges

20’ Bear Crawl

Strength

Jerk Complex (25 Min)

Prep: 

1×5 Strict Press w/bar

1×2 … Read More “Thursday, 8/22”

August 20, 2019

Wednesday, 8/21

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

6 Squat to Bootstrappers

1:30 Death Stretch/side (:45 low:45 high)

Strength

Clean (25 Min)

Prep Read More “Wednesday, 8/21”

August 19, 2019

Tuesday, 8/20

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Spider Lunge w/ reach up
6 Alt Samson Lunges
6 Jump Squats

Prep ( 8 Minutes)
:30 Bike (easy)+ 3 Kip … Read More “Tuesday, 8/20”

August 18, 2019

Monday, 8/19

Warm Up

2 Rounds

6 Spider Lunge w/ Reach Up

6 Alt T Push Ups

12 Pause Squats

Then 2 Rounds

6 Dolphin Push Ups

6 Plank to Squat

12 … Read More “Monday, 8/19”

August 18, 2019

Programming Preview: Week of 8/19

Monday: HSPU, Push Press

Tuesday: Met Con (Pull Ups)

Wednesday: Squat Clean

Thursday: Split Jerk, Ring Dips

Friday: Met Con

Saturday: Front Squat, Met

Read More “Programming Preview: Week of 8/19”
August 17, 2019

Sunday, 8/18

Warm Up

3 Rounds

8 Pause Squats

8 Spider Lunges

8 Alt Samson Lunges

8 Alt Dead Bugs

1:30 Single Leg Flexion/side

Strength

Back Squat (30 Min)

Prep: 1×10 … Read More “Sunday, 8/18”

August 16, 2019

Saturday, 8/17

Warm Up

3 Rounds

6 Spider Lunge w/ reach Up

6 Jump Squats

6 PVC Dislocates

6 Hips to Wall

Strength

Snatch Complex (30 Min)

Prep:

1×10 Snatch Grip RDL … Read More “Saturday, 8/17”