Workout of the Day
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”
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”
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”
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”
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”
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”
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”
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”
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”