Workout of the Day

October 25, 2020

Monday, 10/26

Warm Up

3 Rounds

8 Hanging Scap Retractions

8 Spider Lunge w/reach 

8 Planks To Squat

8 Alt T Push Ups 

then

Run 400m

Prep: (10 Minutes)

1×5 Kip Swings+5 Burpees

1×5 Kip Swings+5 Devil’s Press (light)

1×3 Pull Ups+3 Devil’s Press (working weight)

Met Con

For Time: (28 Minute …

October 25, 2020

Programming Preview: Week of 10/26

Monday, 10/26: Met Con – Run, Devil Press, and Pull Ups

Tuesday, 10/27: Clean and Jerk & Met Con – Hang Clean, Thruster, and Bar Facing Burpees

Wednesday, 10/28: Intervals – Bike/Row, Step Ups, and Toes-to-Bar

Thursday, 10/29: Deadlift & Met Con – Deadlift and Wall Ball

Friday, 10/30: Upper

October 23, 2020

Saturday, 10/24

Warm Up

3 Rounds 

6 Spider Lunge w/Reach

6 PVC Dislocates 

6 PVC Pause OHS

6 Plank to Squats

Prep: (8 Minutes) 

1 x 5 Hang High Pull + High Hang Power Snatch + 5 OHS

1 x 5 Hang Power Snatch + 5 OHS Squat

1 x 5 Power …

October 22, 2020

Friday, 10/23

Warm Up

3 Rounds
6 Hanging Scap Retractions 
12 Spider Lunges
6 Inchworm to Plank
12 Jump Squat 

Prep:
1×5 High Hang Pull + High Hang Power Clean
1×5 Hang Power Clean
1×5 Power Cleans (light)
2×3 Power Cleans (moderate, working weight)
then
1×10 Med Ball Front Squats+10 Kip Swings…

October 21, 2020

Thursday, 10/22

Warm Up

3 Rounds
6 Rev Hand Spider Lunge 
12 Alt Samson Lunges
6 Squat to Bootstrappers
12 Squats (Pause/Regular/Jump)

Strength

Jerk Complex 
Prep (5 Minutes) 
1×5 Strict Press w/bar
2×2 Push Press+ 1 Power Jerk
2×1 Push press+1 Power Jerk+1 Split Jerk

Every 2:30 for 15 Minutes (6 rounds)…

October 20, 2020

Wednesday, 10/21

Warm Up

3 Rounds

10 Rev Hand Spider Lunge

5 Squat to Bootstrappers

10 Alt Samson Lunge 

5 Plank to Squats

then

1×400 M Run

Strength

Front Squats 

Prep: (8 Minutes) 

1×10 w/ bar, 4×5 working up

Every 2:30 x 6 (15 Minute Clock)

3 Front Squats @ 70% …

October 19, 2020

Tuesday, 10/20

Warm Up

3 Rounds

6 Spider Lunge w/ reach up

6 Dolphin Push Ups

6 Pause Hip Bridges

6 Hanging Scap Retractions

Strength

Floor Press (25 Minutes)

Prep:1×5 w/bar, 3×5 working up

Work: 4×5 at same weight, 15 Band Pull Aparts after each work set

Met Con

10 Rounds for …

October 18, 2020

Monday, 10/19

Warm Up

3 Rounds

10 Band Good Mornings

20 Mountain Climbers 

10 Alt Dead Bugs

20 Jumping Jacks 

Prep (10 minutes)

1×10 RDL w/Bar

2x:45 Row/Bike (easy/moderate pace)+5 Deadlifts+25 Single Skips

2x:30 Row/Bike (moderate/fast)+5 Deadlifts+ 15 Double Unders

1×5 Deadlifts (working weight)

Met Con

AMRAP 20 Minutes

500m Row or …

October 18, 2020

Programming Preview: Week of 10/19

Monday, 10/19: Met Con – Row/Bike, Double Under, and Deadlift & Core Work

Tuesday, 10/20: Floor Press

Wednesday, 10/21: Front Squats & Met Con – Running and Burpee Box Jump

Thursday, 10/22: Jerk Complex

Friday, 10/23: Clean, Wall Ball, and Toes-to-Bar

Saturday, 10/24: Snatch and Met Con – Power Snatch