Workout of the Day
Warm Up
3 Rounds
20 Jumping Jacks
15 Squats
10 spider Lunges
5 Plank to Squat
Prep (8 Min)
:30 Row (easy)
20 Single skips
:30 Bike (easy)
10 Step Ups
:30 Row (moderate)
20 Double unders
:30 Bike (moderate)
5 Box Jumps
Met Con
3 Rounds, In 2 minutes:…
Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers
Squat Clean Progression
Prep (8 Min)
2×3 Jump Shrug+ 3 Hang Power Cleans+6 Front Squats (bar only)
2×2 Hang Squat Cleans
Skill
Tall Clean (8 Min)
4×2
Strength
Squat Clean Complex …
Warm Up
3 Rounds
6 Rev hand Spider Lunges
6 Alt T Push Ups
6 Alt Samson Lunges
6 Jump Squats
Skill
EMOM 12 (3 Rounds each)
A) :45 HS Hold
B) 15 Hollow Rocks
C) 5 Half Kneeling DB Press/side
D) 20 Supinated Band Pull Aparts
Prep (9 Minutes)
1×5 Strict Press+5 Push …
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Band Good Mornings
6 Spider Lunges w/ Reach Up
12 Squats (pause/regular/jump)
Prep (9 Min)
2×6 Kip Swings+12 Step ups
12 Russian KB Swings
1×3 Pull Ups (or scaled option)*
Met Con
6 Rounds (21 Min Cap)
12 Pull Ups
18 …
Monday, 1/20: Met Con – Pull Ups, KB Swings, and Box Jumps
Tuesday, 1/21: Strength Met Con – Push Press, Burpees over the Bar, Alt DB Snatch, and Ab Mat Sit Ups
Wednesday, 1/22: Tall Clean, Squat Clean Complex, and Met Con – Single KB Front Squat, Alt KB Lunges,
…
Warm Up
3 Rounds
8 Pause Squats
8 Spider Lunges
8 Alt Samson Lunges
8 Alt Dead Bugs
1 Min Squat Hold
1 Min Single Leg Flexion/side
1 Min Squat Hold
Strength
Back Squat (30 Min)
Prep: 1×10 w/bar, 3x5working up
Work: 4×5 at same weight
Met Con
…
Warm Up
3 Rounds
6 Spider Lunge w/ reach Up
6 Jump Squats
6 PVC Dislocates
6 Hips to Wall
Snatch Skill (35 Min)
Prep:
2×3 Hang Hi Pull+ 3 Hang Power Snatch+3 OHS
Strength
Snatch Balance
2×3 Pressing Snatch Balance
2×2 HeavingSnatch Balance
3×1 Snatch Balance
Hi Hang Squat …
Warm Up
3 Rounds
8 Spider Lunges
8 Pause Squats
8 Alt Dead Bugs
8 Alt Samson Lunges
Met Con
Perform 3 Rounds before moving stations. After 3 Rounds each (12 intervals), Rest 3 Minutes and repeat.
:45 Row
:15 Rest
:45 Wall Ball
:15 Rest
:45 Ab Mat Sit ups …
Warm Up
3 Rounds
20 Jumping jacks
15 Band Good Mornings
10 Alt Dead Bugs
5 Inchworm to Plank
Strength
Good Mornings (25 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 5-5-3-3-3 working up
3 Rounds NFT
10 DB/KB Side Bends
1 Min Plank Hold
10 Single Leg …