Workout of the Day

December 8, 2013

Monday, December 9

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Warm-Up
2 Rounds of
20 Jumping Jacks
10 Hanging Scap Retractions
20 Jumping Jacks
10 Spider Lunges
20 Jumping Jacks
10 Dolphin Push-Ups

Met-Con
AMRAP in 5 Rounds, working 3 … Read More “Monday, December 9”

December 7, 2013

Sunday, December 8

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Warm-Up
3 Rounds of
10 pause squats
10 Alt-T push-ups
10 OH band pull aparts
10 band good morning
10 supine scorpion
3-2-1 band X-walk*
*standing w/ band around feet, … Read More “Sunday, December 8”

December 6, 2013

Saturday, December 7

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Warm-Up
2 x 12 Lunge & Twist, 12 Alt Bird Dog Push-Ups, 12 Superman w/ Arm Retraction

Prep Set #1
as a class, perform ~8-10 reps of unweighted Power Jerk … Read More “Saturday, December 7”

December 5, 2013

Friday, December 6

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Warm-Up
2 rounds of
10 hanging scap retractions
10 hip bridges
10 V ups
30 jumping jacks

Met-Con
5 rounds for time* of
10 Toes to Bar
10 Box Jumps … Read More “Friday, December 6”

December 4, 2013

Thursday, December 5

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Warm-Up
3 Rounds of
15 squats
5 dolphin push-ups
15 superman
5 plank to squat

Prep
1 x 5 press + 3 push press +3 thrusters (bar only)
1 x … Read More “Thursday, December 5”

December 3, 2013

Wednesday, December 4

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Warm-Up
3 x 30 Jumping Jacks, 5 Push-Ups, 10 Spider Lunges, 5 PVC Dislocates, 10 PVC OHS

Prep Sets
2 x 3 Drag to Hang Hi-Pull + 3 Hang Power … Read More “Wednesday, December 4”

December 2, 2013

Tuesday, December 3

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Warm-Up
2 rounds of
30 seconds Jumping jacks
30 seconds high knees
30 seconds mountain climbers
then,
3 rounds of
5 hanging scap retractions
10 spider lunges
5 OH band … Read More “Tuesday, December 3”

December 1, 2013

Monday, December 2

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Warm-Up
3 rounds of
5 dive bomber pushups
10 pause squats
5 reverse hand pushups
10 alt single leg bird pickers

Strength
Front Squat
10-8-6-4-2

Met-Con
3 Rounds of

:45

Read More “Monday, December 2”
November 30, 2013

Sunday, December 1

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Warm-Up
Hall to wall inchworm;
then,
3 Rounds of
30 jumping jacks
10 superman
10 alt samson lunges
10 hips to wall
10 dead bugs

Strength (Time cap of Read More “Sunday, December 1”