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Workout of the Day: Tuesday, 6.28.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll hamstrings to calves 2 min + t-spine 1 min, quadruped ext rot drill 8/side 2 Rounds: 5 half kneeling bottoms up press/side, 10 SL RDL/side, 30 sec balance on one leg w/eyes closed (each leg) STRENGTH: A. High Hang Power Snatch; 5.4.3.2.1., Rest 90 seconds bt. sets adding […]

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Workout of the Day: Monday, 6.27.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes + quads/adductors 2 minutes 2 Rounds: 3 TGU Sit Ups/arm, 15 sec hollow hold, 15 sec arch hold, 5 goblet hold pause squats, 5 goblet hold lateral lunges STRENGTH: A1. Back Squat; 70% x 3 reps x 4 sets *first rep will have a 3 second pause […]

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Workout of the Day: Sunday, 6.26.16.

There will be open gym from 10am-12pm today!

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Workout of the Day: Saturday, 6.25.16.

WORKOUT OF THE DAY: MOVEMENT PREP: lax ball feet and calves x 4 minutes 1 Round: 200m jog, 30ft inchworm, 30ft bear crawl, 30ft crab walk, 10 sumo squat to stand CONDITIONING: In teams of two with one person working at a time, For time 400m run *partners run together* 20 Alternating DB Power Snatch (45/20#) […]

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Workout of the Day: Friday, 6.24.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine and lats 2 minutes, lax ball to pec x 10 passes/arm 2 Rounds: 10 cat & camel, 10 bird dog, 10 rocking ankle mobilizations, 5 pause goblet squats, 5 lateral goblet squats STRENGTH: A1. Front Squat @ 31×1 tempo; 70-75% x 3 reps x 3 sets A2. […]

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Workout of the Day: Thursday, 6.23.16.

WORKOUT OF THE DAY: MOVEMENT PREP: spiderman/wall quad stretch 1 min/leg, lax ball to IT band and hips x 2 minutes 2 Rounds: x-band walk x 10 steps/direction, 10 banded good mornings, 30ft broad jump STRENGTH/CONDITIONING: 30 sec amrap TnG Hang Power Clean (45-50% of 1RM PC) -Rest 10 seconds- 30 sec amrap no push up burpee […]

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Workout of the Day: Wednesday, 6.22.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 2 Rounds – 30ft kb waiters walk/arm, 30ft lateral lunge, 30ft inchworm STRENGTH: A1. Supinated BB Bent Over Row @ 31×1 tempo; x 6 reps x 4 sets, Rest 30 seconds A2. Wall Walk w/5 sec hold on last […]

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Workout of the Day: Tuesday, 6.21.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash glutes and triceps 3 minutes, 1 min pigeon pose/side 2 Rounds: 10 cat & camel, 10 bird dog, 10 glute bridges w/2 sec hold, 10 slow scap wall slides STRENGTH: A. Snatch Deadlift w/ 5 sec eccentric x 2 reps EMOM x 5 minutes B1. Push Press; 10.8.6., Rest […]

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Workout of the Day: Monday, 6.20.16.

WORKOUT OF THE DAY: MOVEMENT PREP: foam roll t-spine, lats, and adductors 4 min, 10 rocking ankle mobilizations/leg 2 Rds: 10 steps x-band walk/direction, 10 banded good morning, 10 air squats, 10 scap pull ups STRENGTH: A1. Back Squat @25×1 tempo; 55-60% x 2 reps x 4 sets, Rest 60 seconds A2. Strict Pull Up; 80% of […]

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Workout of the Day: Sunday, 6.19.16.

Bikes and Bells WARM UP: Lax ball glutes/calves/patella (5 mins) Banded lat stretch (60s/side) 2x 10 banded good mornings 10 glute bridges Lateral lunges Bearcrawls CONDITIONING: Teams of 2: 12 mins: Minutes 0-6, switch every 30s; 1. Bike 2. 15 Russian KB swings (24/16) Minutes 6-12, switch every 30s; 1. Bike 2. 15 lunges (front […]

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