Workout of the Day

May 5, 2022

Friday, 5/6

Warm Up

3 Rounds
6 Alt T Push Ups
6 Spider Lunges
6 Prone Plate Retract and Press
6 Pause Hip Bridges

Strength

Bench Press (25 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 10-8-6-4-2 working up*

 Follow each work set with 25 Band Pull-Aparts

*add no more than 10% …

May 4, 2022

Thursday, 5/5

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
12 Alt Samson Lunges
6 Jump Squats
12 Jumping Jacks

Prep (6 minutes)
1×5 High Hang High Pulls+5 High Hang Power Cleans (bar only)
1×5 Hang High Pulls+5 Hang Power Cleans (bar only)
2×5 Hang Power Cleans (working up)

Strength

Power

May 3, 2022

Wednesday, 5/4

Warm Up

3 Rounds

6 Dolphin Push Ups

6 Scap Push Ups

6 Spider Lunge w/ reach up

6 Alt Dead Bugs

Strength

Strict Press (24 Min)

Prep: 1×10 w/bar, 4×3 working up

Work: 4×3 ~90% 1RM/RPE 8.5.*

*compare to 4/13

Met Con

Prep (4 minutes)

2×5 Kip …

May 2, 2022

Tuesday, 5/3

Warm Up

3 Rounds
5 Squat to Bootstrappers
10 Pause Squats
5 Rolling Split straddles
10 Spider Lunge w/ reach up

Strength

Back Squat (25 min)
Prep: 1×10, 4×5 working up
Work: 4×6 @80-85%/ RPE 8 *compare to 4/11

Met Con

Prep (3 Minutes)
2×6 Alt Front Rack …

May 1, 2022

Monday, 5/2

Warm Up

3 Rounds

6 Hanging Scap Retraction

6 Spider Lunges

6 Plank to Squat

6 Alt Samson Lunges

Prep (8 Minutes)

1×400 m Run

1×5 Kip Swings+5 Burpees+10 Step Ups

1×5 Kip Swings+10 DB Step Overs

1×1 Round of Cindy+5 DB Burpee Box Step Overs

Met Con

Every 3 …

May 1, 2022

Programming Preview: Week of 5/2

Monday, 5/2: “Cindy”, Run, and DB Burpees Box Step Over

Tuesday, 5/3: Back Squats

Wednesday, 5/4: Strict Press

Thursday, 5/5: Cleans

Friday, 5/6: Bench Press

Saturday, 5/7: Partner Met Con

April 29, 2022

Saturday, 4/30

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Pause Squats

6 Rev Hand Spider Lunges

12 Supine Scorpion

Prep (8 minutes)

2×5 Kip Swings+ 5 Hang High Pulls+5 Hang Power Cleans+5 Front Squats (bar only)

2×5 Knees to Chest+5 Power Cleans+5 Front Squats (light/moderate)

1×3-5 Toes to Bar+5 Power …

April 28, 2022

Friday, 4/29

Warm Up

3 Rounds

12 Band Good Mornings

6 Spider Lunges

12 Mountain Climbers

6 Jump Squats

Strength

Romanian Deadlift (24 minutes)

Prep: 1×10 w/bar, 3×5 working up

Work: 4×6 at same weight (50-60% 1RM DL, RPE 8)

Met Con

Prep (6 minutes)

3×5 Deadlifts (working up)+ 6 …

April 27, 2022

Thursday, 4/28

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Alt Bird Dogs
5 Squat to Bootstrappers
10 Alt Samson Lunges

Prep (8 Minutes)
1×400 M run
2×5 Kip Swings+ 10 Pause Squats
2×3-5 Pull Ups+5 Push Ups+10 Squats

1/2 “Murph”

For Time (30 min cap)
Run 800M
50 Pull Ups…