Workout of the Day
Warm Up
3 Rounds
12 Pause Squats
6 Rev hand Spider Lunges
12 Alt Samson Lunges
6 Plank to Squat
Strength
Front Squat (30 Min)
Prep: 5-5-3-3 working up
Work: … Read More “Saturday, 8/24”
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Jumping Jacks
15 Band Good Mornings
Prep (6 Minutes)
3 Hollow Hold to Arch hold on Pull up Bar
5 PVC … Read More “Friday, 8/23”
Warm Up
3 Rounds
6 Rev Hand Spider Lunge
20’ Crab walk
6 Alt Samson Lunges
20’ Bear Crawl
Strength
Jerk Complex (25 Min)
Prep:
1×5 Strict Press w/bar
Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers
1:30 Death Stretch/side (:45 low:45 high)
Strength
Clean (25 Min)
Prep … Read More “Wednesday, 8/21”
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Spider Lunge w/ reach up
6 Alt Samson Lunges
6 Jump Squats
Prep ( 8 Minutes)
:30 Bike (easy)+ 3 Kip … Read More “Tuesday, 8/20”
Warm Up
2 Rounds
6 Spider Lunge w/ Reach Up
6 Alt T Push Ups
12 Pause Squats
Then 2 Rounds
6 Dolphin Push Ups
6 Plank to Squat
Monday: HSPU, Push Press
Tuesday: Met Con (Pull Ups)
Wednesday: Squat Clean
Thursday: Split Jerk, Ring Dips
Friday: Met Con
Saturday: Front Squat, Met
… Read More “Programming Preview: Week of 8/19”
Warm Up
3 Rounds
8 Pause Squats
8 Spider Lunges
8 Alt Samson Lunges
8 Alt Dead Bugs
1:30 Single Leg Flexion/side
Strength
Back Squat (30 Min)
Prep: 1×10 … Read More “Sunday, 8/18”
Warm Up
3 Rounds
6 Spider Lunge w/ reach Up
6 Jump Squats
6 PVC Dislocates
6 Hips to Wall
Strength
Snatch Complex (30 Min)
Prep:
1×10 Snatch Grip RDL … Read More “Saturday, 8/17”