Workout of the Day

September 23, 2021

Friday, 9/25

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Spider Lunges

6 Plank to Squat

12 Alt Samson Lunges

Prep (6 Minutes)

3x:30 Row+3 Burpees+6 Alt DB snatch+6 Alt OH Lunges (3/side)

Met Con

3 Rounds

Row 4 Minutes

1 Minute Rest

Score by total distance

AMRAP 4 Minutes

10 …

September 22, 2021

Thursday, 9/23

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Pause Squats
5 Dolphin Push Ups
10 Spider Lunges

Prep (6 Min)
1×1 Rope Climb or 3-5 Chin Ups+5 DB Front Squats
1×3-5 Ring Dips+5 DB Push Press
1×51 Rope Climb+5 DB Thrusters

Met Con

10 Rounds for time (25 Min …

September 21, 2021

Wednesday, 9/22

Warm Up

3 Rounds
15 Band Good Mornings
10 Alt Dead Bugs
15 Mountain Climbers
10 Pause Squats

Strength

Deadlifts (20 Minutes)
Prep: 1×10 RDL, 3×5 working up
Work: 4×5 @same weight

Met Con

MC Prep (4 Min)
2x:30 Bike (building pace)+10 Swings (Russian/OH)
1x:30 Bike (sprint)

4 Rounds
:30 …

September 20, 2021

Tuesday, 9/21

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Rev Hand Spider Lunges

6 Alt Bird Dogs

12 Pause Squats

Clean Complex

Every 2 Minutes for 18 Minutes (9 Rounds)

Rounds 1-3:       2 Tall Cleans (light)

Round 4:           2 Power Cleans + 2 Front Squats @50%1RM Clean

Round 5:           2 Power Cleans + …

September 19, 2021

Monday, 9/20

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Rev Hand Spider Lunges

6 Dolphin Push Ups

12 Alt Samson Lunges

Jerk Skill (12 Min)

3×3 Press from Split (bar/light)

3×3 Jerk Drop (light)

Every 2 Minutes for 12 Minutes (6 Rounds)

1 Jerk (last 3 sets @70-75% 1RM)

Met

September 19, 2021

Programming Preview: Week of 9/20

Monday, 9/20: Jerk Skill & Met Con – Toes to Bar and Double Unders

Tuesday, 9/21: Tall Cleans, Power Cleans+Front Squats

Wednesday, 9/22: Deadlift, Assault Bike, and Core Work

Thursday, 9/23: Met Con – Rope Climb, Dips, Thrusters, Handstand Skill

Friday, 9/24: Intervals with Row, Lunges, and Core

September 17, 2021

Saturday, 9/18

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Rev Hand Spider Lunges

6 Alt Bird Dogs

12 Pause Squats

Strength

Prep (8 Minutes)

1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats

1×5 Hang Hi Pull+5 Hang Power Clean +5 Front Squats

1×5 Hang Squat Clean w/bar…

September 16, 2021

Friday, 9/17

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Alt T Push Ups

6 Alt Samson Lunges

Prep (6 minutes)

2x:15-:30 HS Hold+6 Kip Swings

1×2-3 HSPU+6 Knees to Chest

1×2-3 HSPU+3-6 Toes to bar

EMOM 12 Minutes (6 rounds each)

A) HSPU (1/3 HSPU …

September 15, 2021

Thursday, 9/16

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Spider Lunges

5 Plank to Squat

10 Squats (pause/reg/jump)

Prep (9 Minutes)

2x:30 Row+ 10 Step Ups

2x:30 Row+ 5 Burpees+5 DB Deadlifts (light, working)

1x:30 Row+ 10 Box Jump Overs

1x:30 Row+ 5 DB Burpees

(increase pace each round of …