Workout of the Day

January 15, 2021

Saturday, 1/16

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Mountain Climbers

6 Alt T Push Ups

12 Jumping Jacks

Skill

Bar Muscle Up

2 Rounds 

5 Toes to PVC (V-Up keeping arms straight)

5 Prone PVC Dislocates

2 Rounds

3-5 Kip swings (work for maximum elevation with Straight arms)

3 …

January 14, 2021

Friday, 1/15

Warm Up

3 Rounds

4 Squat to Bootstrappers

8 Rev Hand Spider Lunges

4 Plank to Squat

8 Pause Squats

Strength Met Con

Front Squats

Prep (8 minutes):

1×10 Front Squats (bar)+ 10 Step Ups

2×5 Front Squats (working up)+ 5 Box Jumps

1×5 Burpee Box Jumps+5 Front Squats

Work:…

January 13, 2021

Thursday, 1/14

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Alt T Push Ups

6 Spider Lunge w/ reach up

6 Squat to Bootstrappers

EMOM 10 Minutes

Rounds 1&2:      :15-:30 HS Hold

Rounds 3-10:     2-6 HSPU*

Met Con

Prep (6 Minutes):

2×5 Kip Swings+ 5 Russian KB Swings

1×5 Knees to …

January 12, 2021

Wednesday, 1/13

Warm Up

3 Rounds

6 Squat to Bootstrappers

6 Rev Hand Spider Lunges

6 Alt Samson Lunges

6 Jump Squats

Strength

Hang Squat Clean (24 Minutes)

Prep:

1×5 High Hang Hi Pull+5 High Hang Power Cleans+ 5 Front Squats

1×5 Hang Power Cleans+5 Front Squats

1×5 Hang Squat Cleans (empty …

January 11, 2021

Tuesday, 1/12

Warm Up

5 Hanging Scap Retractions
10 Spider Lunges
5 Plank to Squat
10 Alt Samson Lunges

Kip Skill (12 minutes)

2×5 Hollow Hold to Arch Hold on Pull Up Bar+ 10 Prone PVC Dislocates
2×5 Kip Swings+ 10 Hollow Rocks+10 Arch Rocks
2×3-5 Pull Ups+ 10 Step Ups (unweighted)…

January 10, 2021

Monday, 1/11

Warm Up

3 Rounds

6 Spider Lunges

6 PVC Dislocates

6 PVC OHS to Sotts Press

6 Jump Squats

1:30 Death Stretch/side

(:45 low/:45 high)

Strength

Overhead Squats (20 minutes)

Prep: 1×5 w/bar,5-5-3 working up

Work: 3-3-2-2-2

Met Con

For time (15 Min cap)

45-30-15 Wall Ball

30-60-90 Double Unders…

January 10, 2021

Programming Preview: Week of 1/11

Monday, 1/11: Overhead Squat & Met Con – Wall Ball and Double Unders

Tuesday, 1/12: Gymnastic Skill & Met Con – Pull Ups, Burpees, and Step Ups

Wednesday, 1/13: Cleans & Interval Met Con – Bike/Row and Cleans

Thursday, 1/14: Handstand Push Ups

Friday, 1/15: Front Squats

Saturday,

January 8, 2021

Saturday, 1/9

Warm Up

3 Rounds
12 Band Good Mornings
6 Dolphin Push Ups
12 Alt Dead Bug 
6 Alt T Push Ups 

Met Con

Prep: (10 Minutes) 
1x:30 HS Hold + 10 RDL (bar only) + 1 Minute Bike/Row (easy)
1x:30 HS Hold + 5 Deadlifts (light)+ :30 Bike/Row (moderate)
2×2-3 …

January 7, 2021

Friday, 1/8

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Mountain Climbers
6 Band Pull Apart Complex
12 Jumping Jacks

Skill

Death by Strict Pull Up (15 Min Cap)
1 the first minute, 2 the second etc.
Does not need to be unbroken
at any point unable to complete reps, start …