Workout of the Day

February 9, 2020

Programming Preview: Week of 2/10

Monday, 2/10: Met Con – Handstand Push Ups, Alt DB Snatch, and Double Unders

Tuesday, 2/11: Gymnastics Met Con – Pull Ups, Box Jumps, Toes to Bar, Burpees, Bar Muscle Ups, and DB Burpee Box Step Ups

Wednesday, 2/12: Overhead Squat & Core Finisher – Plank Hold

February 8, 2020

Sunday, 2/9

Warm Up

3 Rounds
10 Spider Lunges
10 Pause Squats
10 Alt Dead Bugs
10 Band X Walk (5 to L, 5 to R)

1 Min Squat Hold
1 Min Single Leg Flexion/side
1 Min Squat Hold

Strength

Back Squat (30 Min)
Prep: 10 Minutes: 1×10 w/bar, 5-5-3-3 working …

February 7, 2020

Saturday, 2/8

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
6 Pause Squats
6 Squat to Bootstrappers
6 Jump Squats

Strength

Clean Complex (25 Min)
Prep:
2×2 Three Position Pause Ext+ 2 Jump Shrugs+ 2 Hang Hi Pull
2×2 Hang Hi Pull+ 3 Hang Power Cleans+3 Front Squats
2x1Hang Squat …

February 6, 2020

Friday, 2/7

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Dolphin Push Ups

6 Scap Push Ups

6 Pause Hip Bridges

Strength

Bench Press

Prep (10 Min)

1×10 Bench Press w/Bar

3×5 Bench Press (working up)+ 5 Prone Plate Retract and Press+10 Band Curls 

Work (30 Min)

Bench Press 8-8-5-5-3-3

Max …

February 5, 2020

Thursday, 2/6

Warm Up

3 Rounds

10 Pause Squats

10 Reverse Hand Spider Lunges

10 Alt Samson Lunges

10 Alt Dead Bugs

1 Min Squat Hold

1 Minute Single Leg Flexion/side

1 Min Squat Hold

Strength

Front Squat (30 Min)

Prep: 1×10 w/bar, 3×5 working up

Work: 5-4-3-2-1 working up

Met Con

February 4, 2020

Wednesday, 2/5

Warm Up

3 Rounds

10 Squats

15 Band Good Mornings

10 Supine Scorpions

5 Plank to Squat

Met Con

3 Rounds*

Row 750 M

35 KB Swings

25 V-Ups

15 Burpees 

Scoring: Sum of individual times

*Follow the leader, 3-4 to an erg

February 3, 2020

Tuesday, 2/4


Warm Up

3 Rounds

6 Spider Lunge w/ reach Up

6 Jump Squats

6 PVC Dislocates

6 Hips to Wall

Strength

Snatch Complex (30 Min)

Prep;

1×10 Snatch Grip RDLs

2×3 Hang Hi Pull+ 3 Hang Power Snatch+3 OHS

Work:

3x1Hi Hang Squat Snatch+1 Hang Squat Snatch+1 OHS

3×1 Hang …

February 2, 2020

Monday, 2/3


Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Alt Samson Lunges

6 Alt T Push Ups

6 Plank to Squat

Prep (9 Min)

3 Hang Hi Pull+3 Hang Power Cleans+3 Push Press

3 Kip Swings+6 Step Ups

3 Hang Power Cleans+3 Push Press

3 Kip Swings+6 DB Step Ups…

February 2, 2020

Programming Preview: Week of 2/3


Monday, 2/3
: Met Con – Hang Power Cleans, Pull Ups, DB Burpee Box Step Ups, Box Jumps, and Push Press

Tuesday, 2/4: Snatch Complex & Met Con – Double Unders and Overhead Squats

Wednesday, 2/5: Met Con – Row, KB Swings, V Ups, and Burpees

Thursday, 2/6