Workout of the Day

January 22, 2020

Thursday, 1/23


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:…

January 21, 2020

Wednesday, 1/22

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 …

January 20, 2020

Tuesday, 1/21

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 …

January 19, 2020

Monday, 1/20

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 …

January 19, 2020

Programming Preview: Week of 1/20

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,

January 18, 2020

Sunday, 1/19

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

January 17, 2020

Saturday, 1/18

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

January 16, 2020

Friday, 1/17

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 …

January 15, 2020

Thursday, 1/16

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 …