Workout of the Day

October 5, 2019

Sunday, 10/6

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Alt Samson Lunges

5 Plank to Squat

10 Supine Scorpion

Skill

3 Rounds for Quality (15 Min)

3 Kip Swings on Rings or 6 False Grip Ring Rows

15 Hollow Rocks

3 Kneeling Ring Muscle up Transitions*

5 Burpees +10 Step …

October 4, 2019

Bring-A-Friend Day, 10/5

Met Con

For time (30 Min Cap)
Run 400 M
5 DB Devil press

Run 400 M
5 DB Devil Press
10 OH Plate Lunges

Run 400 M
5 DB Devil Press
10 OH Plate Lunges
15 V- Ups

Run 400 M
5 DB Devil Press
10 OH Plate Lunges…

October 3, 2019

Friday, 10/4

Warm Up

3 Rounds

5 Squat to Bootstrappers

10 Mountain Climbers

5 Plank to Squat

10 Jump Squats

1:30 Death Stretch/side

(:45 low/:45 high)

Met Con

9 Rounds (27 Min Cap)

3 DB Hang Power Cleans

5 DB Push Press

7 DB Squats

9 DB Facing Burpees

Rest 1 Minute…

October 2, 2019

Thursday, 10/3

Warm Up

3 Rounds

6 Spider Lunge w/ reach Up

6 Jump Squats

6 PVC Dislocates

6 Hips to Wall

Strength

Snatch (30 Min)

Prep:

1×10 Sn Grip RDL w/bar

1×2 Three position Pause Extensions+2 Hang Hi Pulls

3x 1Hang Power Snatch+ 1 Snatch

Work: 6×1 working up …

October 1, 2019

Wednesday, 10/2

Warm Up

3 Rounds

12 Squats (pause/reg/jump)

6 Hanging Scap Retractions

12 Alt Samson Lunges

6 Plank to Squat

Prep (8 Minutes)

2×3 Kip swings + 6 Prone PVC dislocates+ 6 step ups

2×2 Bar Jumping Transitions + :30 Row

Met Con

For time (18 Min Cap)

60/45/30 Cal Row…

September 30, 2019

Tuesday, 10/1

Warm Up

3 Rounds

6 Pause Squats

6 Rev Hand Spider Lunges

6 Jump Squats

6 Squat to Bootstrappers

Prep (12 Min)

2×2 Hang Hi Pull+2 Hang Power Cleans

2×2 Hang Hi Pull+2 Hang Cleans

3×2 Cleans

Met Con #1

AMRAP 9 Min

6 Hang Power Cleans (105/75, 68/53)

9 …

September 29, 2019

Monday, 9/30

Warm Up

3 Rounds

20 Jumping Jacks

5 Hanging Scap Retractions

20 Mountain Climbers

5 Yoga Push Ups

Prep (8 Minutes)

2x 30 Single Skips+5 Kip Swings+ 1 Kick Up to Handstand (:15 hold)

1x 15 Double Unders+ 3 Pull ups+3 HSPU (or scaled option for each)

Partner Met Con

September 29, 2019

Programming Preview: Week of 9/30

Monday, 9/30: Partner Met Con – Double Under, Pull Ups, and Handstand Push Ups
Tuesday, 10/1: Cleans & Met Con – Hang Power Cleans, Push Ups, and Squats
Wednesday, 10/2: Met Con – Rowing, Toes to Bar, Burpee Box Jump Overs and Bar Muscle Ups
Thursday, 10/3: Snatch & Met

September 28, 2019

Sunday, 9/29

Warm Up

3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers

1:30 Death Stretch/side (:45 low:45 high)

Strength

Clean (30 Min)
Prep:
2×1 Three Position Pause Extension+ 2 Hang Hi Pull+ 2 Hang Power Cleans
2×2 Hang Power Clean+2 Front Squats…