PhillyFit Workout of the Day: Saturday, 4.5.14

Strength Work up to a heavy 60ft yoke walk Conditioning In teams of 2, 5 rounds of 400m row 25 KBS 25 box jumps w/step down 25 lunge steps w/sandbag

PhillyFit Workout of the Day: Thursday, 4.3.14

Warm Up 5 minutes mobility: lax ball to calf + 30 sec wall calf stretch/side x 2, lax ball to glutes, 60 sec accumulated back bend or variation 5 minutes workout prep: jumping jacks x 20, cat & camel x 10, KB DL x 10, Scorpion x 10, x 2-3 rounds Strength Work up to […]

PhillyFit Workout of the Day: Wednesday, 4.2.14

Warm Up 3-5 minutes mobility: lax ball to pecs, banded lat stretch, lax ball to glutes + pigeon x 30 sec/side, 5 minutes workout prep: around the world, shoulder dislocates, ohs w/pvc, scap push ups, spiderman walk, plank walk out Strength A. DB Bench Press x 5 x 3 sets, R60 Conditioning “Chelsea” EMOM x […]

PhillyFit Workout of the Day: Tuesday, 4.1.14

Warm Up 3-5 minutes mobility: foam roll quads and lats, lax ball to hip flexors, spiderman or wall quad stretch x 60 sec/side, banded lat stretch x 60 sec/side 5 minutes workout prep: prisoner lunge, side lunge, broad jump, duck walk Strength A1. DB Reverse Lunge x 10 reps x 3 sets, R90 A2. Strict […]

PhillyFit Workout of the Day: Monday, 3.31.14

Warm Up 3-5 minutes mobility: banded front rack stretch, pigeons stretch x 60 sec/side, wall quad stretch or superman x 60 sec/side, lax ball to shoulders (front and back) 5 minutes workout prep: wall squats, wall angels, bottoms up kb waiters walk, sansom stretch Strength A. Work up to a heavy triple Goblet Squat B. […]

PhillyFit Workout of the Day: Saturday, 3.29.14

In teams of four, 24 min amrap of 200m Row 20 Wall Ball 20m Farmer’s Carry 20 Box Jumps Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks

PhillyFit Workout of the Day: Thursday, 3.27.14

Warm Up 3-5 minutes mobility: Banded Wall Quad Stretch or Superman x 60sec/side, lax ball to hip flexors, 5 minutes workout prep: 100m row, prisoner lunge x 20m, plank walk out x 5 Strength A1. RFE Split Squat x 8-10 reps x 3 sets, R30 sec A2. Handstand Hold x 30 sec x 3 sets, […]

PhillyFit Workout of the Day: Wednesday, 3.26.14

Warm Up 3-5 minutes of mobility: lax ball to upper trap, banded lat stretch, cat & camel, cobra push up 5 minutes workout prep: Bottoms up KB Waiters Walk, Roll to Toe Touch, Trunk Turns, Ring Rows Strength A1. Push Press x 6-8 reps x 3 sets, R60 A2. SL RDL x 8-10 reps x […]

PhillyFit Workout of the Day: Tuesday, 3.25.14

Warm Up 3-5 minutes of mobility: lax ball to pecs, tricep stretch w/pvc, t-spine stretch, squat hold in bottom x 30 sec x 2 5 minutes workout prep: TGU Sit ups x 3/side, inchworm push up x20m, prisoner lunge x20m Strength A1. DB Hang Squat Clean x 5 reps x 3 sets, R60 sec A2. […]

PhillyFit Workout of the Day: Monday, 3.24.14

Warm Up 3-5 minutes mobility work – lat stretch w/pvc, KB mash adductors/quads, cat & camel 5 minutes workout prep: wall squat, spiderman lunge, lateral walks w/theraband Strength A. Goblet Squat x 4-6 (heavy), x 4 sets, R60-90 B. EMOM x 10 minutes Odd = 20 sec amrap Ring Row (feet elevated if possible) Even […]

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