Workout of the Day

December 3, 2021

Saturday, 12/4

Warm Up

3 Rounds
15 Band Good Mornings
5 Squat to Bootstrappers
15 Pause Squats
5 Hanging Scap Retractions

Prep 6 Minutes
2×5 Deadlifts +5 Wall Ball+5 Kip Swings
1×5 Deadlifts (second weight)+5 Pull Ups
1×5 Deadlifts (last weight)

Partner Met Con

For time (25 min cap)
1 Round each…

December 2, 2021

Friday, 12/3

Warm Up

EMOM 9 Minutes (3 Rounds)

A) Bike :40

B) 6 Rev Hand Spider Lunges+6 Plank to Squat

C) 20 Air Squats

Prep (6 minutes)

1×5 Front Squats+5 Strict Press+5 Thrusters (bar only)

1×5 Thrusters (light) +5 Burpees

1x:20 Bike (sprint)+5 Thrusters (working weight)+3 Burpees

Met Con

Every 6 …

December 1, 2021

Thursday, 12/2

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Dolphin Push Ups
6 Alt Samson Lunges
6 Rolling Split Straddles

Prep (6 Minutes)
2×2 Wall Walks+5 Push Ups
2×2-3 HSPU (can build in difficulty)

Skill

EMOM 12 Minutes (6 Rounds each)
A) 3-8 HSPU*
B) 10 Hollow Rocks+5 Arch Raises…

November 30, 2021

Wednesday, 12/1

Warm Up

3 Rounds

6 Spider Lunges

6 Alt Dead Bugs

6 Squat to Bootstrappers

6 Pause Squats

Prep (4 Minutes)

1×10 Step Ups+5 Russian KB Swings

1×10 Box Jumps+5 Russian KB Swings

1×5 Box Jump Overs+5 Russian KB Swings

Met Con

4 Rounds (12 Minutes)

:40 Box Jump Overs…

November 29, 2021

Tuesday, 11/30

Warm Up

3 Rounds

6 Pause Squats

6 Alt T Push Ups

6 Rev Hand Spider Lunges

6 Alt Samson Lunges

Prep (8 Minutes)

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

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

4x:30 …

November 28, 2021

Monday, 11/29

Warm Up

3 Rounds

5 Hanging Scap Retractions

5 Scap Push Ups

5 Prone Plate Retract and Press

15 Mountain Climbers

Strength

Bench Press (20 Minutes)

Prep: 1×10 w/bar, 3×5 working up

Work: 4×5 at same weight*

*follow each work set with 25 Band Pull Aparts

Prep (5 min)

2×5 …

November 28, 2021

Programming Preview: Week of 11/29

Monday, 11/29: Bench Press & Met Con – Pull Ups, Push Ups, and Double Unders

Tuesday, 11/30: Clean & Jerk

Wednesday, 12/1: Back Squat

Thanksgiving, 12/2: Handstand Push Ups, Toes to Bar

Friday, 12/3: Bike, Thrusters, Burpee Intervals

Saturday, 12/4: Partner Met Con

November 26, 2021

Saturday, 11/27

Warm Up

3 Rounds
6 PVC Dislocates
6 PVC Pause OHS
6 Hanging Scap Retractions
6 Dolphin Push Ups

Strength

Snatch complex
Prep (10 min)

1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS
1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS
1×3 Hi Pulls+3 Snatch+ 3OHS* (empty bar, …

November 25, 2021

Friday, 11/26

Warm Up

3 Rounds
6 Alt Samson Lunges
12 Squats (pause/reg/jump)
6 Alt T Push Ups
12 Band Good Mornings

Prep (6 minutes)
2 Rounds
:30 Row
9 DB Thrusters
:30 Bike
12 KB Swings

Met Con

Every 3 Minutes for 36 Minutes (3 rounds each)
A) Row 500 M…