Workout of the Day

August 16, 2013

Saturday August 17

Warm-Up
3 Rounds of
10 Alt-T Push-Ups
10 Hip Bridges
10 Supine Scorpions
10 Dead Bugs

Skill
TGU’s  8-6-4-2
-alternating arms, working up in weight

Strength – Floor Press
Prep: … Read More “Saturday August 17”

August 15, 2013

Friday August 16

Warm-Up
1 time through the following:
50 Jumping Jacks
10 Alt Samson Lunges
50 Mountain Climbers
20 Squats
50 Jumping Jacks
20 Scorpions

Met-Con
For Time, complete the following:
800m … Read More “Friday August 16”

August 14, 2013

Thursday August 15

Warm-Up
2 Rounds of
20 Squats
20 Spider Planks
20 Squats
20 Spider Lunges

then,

2 times through
1min Frog Stretch (knees out, heels together, sit back)
1min Squat Hold… Read More “Thursday August 15”

August 13, 2013

Wednesday August 14

Warm-Up
4 x 6 Alt-T Push-Ups, 6 Spider Lunges, 6 PVC Disclocates, 6 PVC OHS-to-Sotts Press

Prep
2-3 x 5 Burgener Warm-Up Mvmt #4
– for lack of a better … Read More “Wednesday August 14”

August 12, 2013

Tuesday August 13

Warm-Up
3 minutes single skips;
then,
5-4-3-2-1 reps of
Hanging Scap Retractions and
Squat-to-Bootstrapper + Samson Lunge/side

Met-Con
4 rounds,  1min On / 1min Off  at each station
A)   Double … Read More “Tuesday August 13”

August 11, 2013

Monday August 12

Warm-Up
2 Rounds of
20 Squats
10 Bird Dog Push-Ups
5 Hanging Scap Retractions
10 Spider Lunges

Strength
– Starting a round every 3 minutes, complete:
10 x
3 Strict … Read More “Monday August 12”

August 10, 2013

Sunday August 11

Warm-Up
3 rounds of 6 Dolphin Push-Ups, 12 Superman, 6 Bird Dog Push-Ups, 12 Hip Bridges,
6 Lunge & Twist, 12 Squats

 

Basic/Int

Prep: 4 x 1 Hang … Read More “Sunday August 11”

August 9, 2013

Saturday August 10

Warm-Up
1 time through
25 Jumping Jacks
25 Band GM
25 Jumping Jacks
25 Superman w/ arm retraction
25 Jumping Jacks
25 Squats
then,
1 min/side Samson stretch;
1 min/side … Read More “Saturday August 10”

August 8, 2013

Friday August 9

Warm-Up
3 Rounds of
3 inchworm in place
6 hips to wall

– then,

3 Rounds of
6 PVC dislocates
12 bootstrappers

Workout Prep
Pendlay Row review (explosive barbell row

Read More “Friday August 9”