Workout of the Day
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
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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 …
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 …
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 …
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
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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…
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 …
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…
