Workout of the Day

November 25, 2013

Tuesday, November 26

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Warm-Up
2 Rounds of
10 Lunge-n-Twist
10 Push-Ups
10 Supine Scorpion
10 Spider Lunge with Same Side Reach-Up
10 Plank-to-Squat

Strength – Turkish Get Up
4-3-2-1 each side (alternate hands … Read More “Tuesday, November 26”

November 24, 2013

Monday, November 25

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Warm-Up
3 Rounds of
5 dolphin push-ups
10 mountain climbers
15 squats

then,

2 Rounds of
10 Arm circles each direction
10 Ankle circles each direction

then,

Partner Bully stretch … Read More “Monday, November 25”

November 23, 2013

Sunday, November 24

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Warm-Up
2 Rounds of
50 jumping jacks
40 mountain climbers
30 band Good Mornings
20 squats
10 dead bugs/side

then,

1 minute squat hold
1 minute toad squat
1 minute … Read More “Sunday, November 24”

November 22, 2013

Saturday, November 23

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Warm-Up
2 x 1 Inch Worm in Place, 10 Squats, 1 Inch Worm in Place, 10 Alt-T Push-Ups

Prep 1
as a class, complete roughly 5 sets of pause clean … Read More “Saturday, November 23”

November 21, 2013

Friday, November 22

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Warm-Up
3 Rounds of
30 jumping jacks
20 spider lunges
10 V-ups
5 hanging scap retractions

Met-Con Prep
1 minute single skips
1 minute 3 arch & hollow kips PLUS … Read More “Friday, November 22”

November 20, 2013

Thursday, November 21

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Warm-Up
3 Rounds of
15 squats
5 rolling split straddles
15 band good mornings
5 plank to squat
15 mountain climbers
5 PVC dislocates

Met-Con Prep
5 Deadlifts, 5 Jump … Read More “Thursday, November 21”

November 19, 2013

Wednesday, November 20

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Warm-Up
2 x 5 Push-Ups, 10 Spider Lunges, 5 OH Band Pull-Aparts, 10 OHS w/ Bands

Prep Sets
3 x 1 Pause Extension Hi-Pull + 1 Hang Power Snatch + … Read More “Wednesday, November 20”

November 18, 2013

Tuesday, November 19

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Warm-Up
3 Rounds of
10 scap push-ups
10 squat to bootstrappers
10 supine scorpion
10 OH band pull-aparts

Strength
Pendlay Rows 5-5-5-5-3-3-3-3
After each set, do one set of below … Read More “Tuesday, November 19”

November 17, 2013

Monday, November 18

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Warm-Up
2 x 40 High Knees in Place (20/side), 20 Spider Lunges (10/side), 20 Supine Scorpions (10/side), 10 Band Pull-Aparts (light weight band)

Mobility: Death Stretch
2 x 30sec … Read More “Monday, November 18”