Workout of the Day

August 12, 2020

Thursday, 8/13

Warm Up

3 Rounds Of:
20 Mountain Climbers
5 Hips To Wall
10 Spider Lunge w/Reach
5 Plank to squat

Prep:
2 Rounds
10 KB Swings (Russian/American)
10 Med Ball (Front Squats/Wall Ball)
10 Cals (moderate/hard pace) 
20 Skips (single/double)

Met Con

For Time (30 Min Cap) 
100 KB …

August 11, 2020

Wednesday, 8/12

Warm Up

3 Rounds Of:
5 Hang Scap Retractions
10 Spider Lunges w/Reach
 5 Squat to Bootstrappers
10 Pause Squats

Prep:
1 x 5 Hang High Pull +5 High Hang Power Snatch + 5 OHS
1 x 5 Hang Power Snatch + 5 OHS
1 x 5 Power Snatch + …

August 10, 2020

Tuesday, 8/11

Warm Up

3 Rounds

20 Mountain Climbers 

15 Squats (pause/regular/jump)

10 Alt Samson Lunges

5 Squat to Bootstrappers 

Prep:

2x :30 bike/row (easy/moderate )+6 DB Hang Power Cleans+6 DB Front Squats (light)

2x :20 bike/row (moderate/hard)+ 4 DB Hang Power Cleans+ 4 DB Front Squats (working weight)

2x :10 …

August 9, 2020

Monday, 8/10

Warm Up

3 Rounds
3 Inchworms to Plank
6 Hanging Scap Retractions
9 Squats
12 Alt Samson Lunges

Strength

Prep (6 Minutes)

1×10 RDL w/bar
2×3 Tempo Deadlifts

Work

Every 3 Minutes for 18 Minutes (6 Sets) 
5 Tempo Deadlifts (31X1)

Can Increase Every Set as long as technique and

August 9, 2020

Programming Preview: Week of 8/10

Monday, 8/10: Tempo Deadlift & Met Con – Deadlift, Toes to Bar, and Box Jump Over

Tuesday, 8/11: DB and Cardio Intervals

Wednesday, 8/12: Snatch

Thursday, 8/13: Met Con Chipper

Friday, 8/14: Pull Ups and Met Con

Saturday, 8/15: Power Jerks & Met Con –

August 7, 2020

Saturday, 8/8

Warm Up

3 Rounds Of:

6 Jump Squat

12 PVC Dislocates

6  Alt Spider Lunge w/ reach

12 Alt Samson Lunge 

Prep:

1 x 5 Hang High Pull 

1 x 5 High Hang Power Snatch + 5 OHS

1 x 5 Hang Power Snatch + 5 OHS

1 x 5  Power …

August 6, 2020

Friday, 8/7

Warm Up

3 Rounds
6 Spider Lunges w/ reach up
6 Dolphin Push ups
6 Squat to Bootstrappers
6 Alt Dead Bugs

Skill

Every 3 Minutes for 9 minutes (3 Rounds)
:30-:45 Handstand Hold+ 5 Cals+ 5 Prone PVC Dislocates*+ 15 Hollow Rocks

Met Con

As Far as Possible in …

August 5, 2020

Thursday, 8/6

Warm Up

3 Rounds
8 Hanging Scap Retractions
8 Spider Lunge w/Reach up
8 Alt Samson Lunges
8 Supine Scorpion 

Met Con

AMRAP 10 Minutes
5 Devils Press 
10 DB Box Step Ups 
15 Toes to Bar 

Rest 3 Minutes
Then complete the number of Rounds and Reps accomplished in …

August 4, 2020

Wednesday, 8/5

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Pause Squats

15 Jumping Jacks

20 Mountain Climbers

Strength

Cleans

Prep
1 x 5 Hang High Pull 
1 x 5 High Hang Power Clean + 5 Front Squats
1 x 5 Hang Power Clean + Front Squats
1 x 5 …