Workout of the Day
Warm Up
3 Rounds
10 Squats (Pause/Regular/Jumping)
15 Band Good Mornings
10 Spider Lunges
15 Mountain Climbers
Met Con
5 Rounds (35 Min Cap)
15 Box Jumps
21 Ab Mat … Read More “Friday, 8/16”
Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers
Prep (12 Min)
2×2 Hang Hi Pull+2 Hang Power Cleans+4 Front … Read More “Thursday, 8/15”
Warm Up
2 Rounds
8 Spider Lunges
8 OH Band Pull Aparts
2 Rounds
4 Hanging Scap Retractions
20’ Bear Crawl
Prep (6 Min)
:30 Bike/Row
2-3 HSPU
:30 Bike/Row… Read More “Wednesday, 8/14”
Warm Up
3 Rounds
12 Band Good Mornings
3 Inchworm to Plank
12 Alt Samson Lunges
3 Rolling Split Straddles
Strength
Deadlift (25 Min)
Prep: 1×10 RDL w/bar, 3×5 … Read More “Tuesday, 8/13”
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Spider Lunge w/ reach Up
6 Plank to Squat
6 Jump Squats
Prep (8 Min)
1x 400 M Run
3-5 Kip … Read More “Monday, 8/12”
Monday, 8/12: Met Con – Devil Press, Toes-to-Bar, Double Unders, Wall Ball, and Run
Tuesday, 8/13: Deadlift & 3 Round NFT
Wednesday, 8/14: Met Con – Assault Bike, Row,
… Read More “Programming Preview: Week of 8/12”
Warm Up
3 Rounds
6 Pause Squats
6 PVC Dislocates
6 PVC OHS
6 PVC Sotts Press
Skill
Snatch Balance (20 min)
1×5 Pressing Snatch Balance (bar)
Pressing Snatch Balance … Read More “Sunday, 8/11”
Warm Up
3 Rounds
10 Pause Squats
5 Dolphin Push ups
10 Spider Lunges
20 Mountain Climbers
Prep (10 Min)
400 M Run
1×10 DB Front Squats+5 Plank to Squat… Read More “Bring-a-Friend Day, 8/10”
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
15 Mountain Climbers
20 Jumping Jacks
Prep (8 Minutes)
3 Rounds
3 Kip Swings+ 6 OH Band Pull Aparts+ … Read More “Friday, 8/9”