Workout of the Day

October 13, 2019

Programming Preview: Week of 10/14

Monday, 10/14: Front Squat & Met Con – Wall Ball and DB Hang Squat Clean
Tuesday, 10/15: Met Con – Toes to Bar, DB Clean & Jerk, Push Ups, and Bar Muscle Ups
Wednesday, 10/16: Hang Power Clean & Met Con – Deadlift and Box Jumps
Thursday,

October 12, 2019

Sunday, 10/13

Warm Up

3 Rounds
4 Alt T Push Ups
8 Squats
4 Dolphin Push ups
12 Band Good Morning

Skill

4 Rounds 
1 Minute Max Strict HSPU
1 Minute Max Dips (Ring, bar or Box)
1 Minute Accumulate Max L- Sit time
1 Minute Rest

Prep (8 Min)
1×400 M …

October 11, 2019

Saturday, 10/12

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Spider lunge w/ Reach Up
6 Alt Samson Lunges
6 OH Band Pull Aparts

Prep (6 Min)
2×3 Kip Swings+ 6 Hollow Raises+6 Arch Raises
1×2-4 Pull Ups+ 4 DB Front Rack Lunges

Met Con

EMOM 24 Min (8 rounds each)…

October 10, 2019

Friday, 10/11

Warm Up

3 Rounds
6 Rev Hand Spider Lunges
6 Al Samson Lunges
6 Alt T Push ups
6 Plank to Squat

Prep (12 Min)
2×2 Snatch Hi Pull+ 2 Hang Power Snatch (working up)
2×2 Power Cleans+2 Push Press
2×3 Ground to OH (choose your option)+2 Bar Facing Burpees…

October 9, 2019

Thursday, 10/10

Warm Up

3 Rounds

15 Band Good Mornings

10 Alt Samson Lunges

15 Mountain Climbers

10 Supine Scorpion

Met Con

6 Rounds of :30 work/:30 Rest at each station before moving on

Bike

KB Swing/Plank Hold (alternate 3 rounds each)

Double Unders

Alt Single DB Hang Clean and Jerk/ Plank …

October 8, 2019

Wednesday, 10/9

Warm Up

3 Rounds

12 Squats (pause/regular/jumping)

6 Hips to Wall

12 Spider Lunges

6 Plank to Squat

Prep (8 Minutes)

1x:30 Row (easy)+ 5 Med Ball Front Squats

1x:30 Row (moderate)+ 5 Med Ball Jump Squats

2x:30 Row (hard)+ 5 Wall Ball+5 Burpees

Met Con

3 Rounds

Row 500 …

October 7, 2019

Tuesday, 10/8

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Squat to Bootstrappers

6 Spider Lunge w/ Reach Up

6 Alt T Push Ups

Prep (9 min)

2×3 Kip Swings+ :30 Handstand Hold+15 Band Good Mornings

2×2 HSPU+ 3 Pull Ups (or scaled options)+

Met Con

3 Rounds

3 Minutes Max …

October 6, 2019

Monday, 10/7

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

6 Squat to Bootstrappers

Strength

Squat Clean (30 Min)

Prep:

2×2 Hang Hi Pull+2 Hang Power Cleans+2 Front Squats

2×2 Hang Hi Pull+2 Hang Squat Cleans

3×2 Squat Cleans

Work: 3-3-2-2-1-1

Met Con

October 6, 2019

Programming Preview: Week of 10/7

Monday, 10/7: Squat Clean & Met Con – Squat Clean and Bar Facing Burpees
Tuesday, 10/8: Max Work Met Con – Handstand Push Ups, Pull Ups, and Alt DB Snatch
Wednesday, 10/9: Met Con – Rowing, Wall Ball, and Burpees
Thursday, 10/10: Met Con – Assault Bike, KB Swing, Plank