Workout of the Day: Friday, 6.16.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 10 Hands-only Inchworm 10 SLDL 10 High Knee Lunge + Twist 10 Pause Jump Squats 10 Scap Push up 10 Scap Pull up 10 Burpees STRENGTH: 7min Bar Muscle up and/or Pistol skill practice CONDITIONING: 30min AMRAP: 9 Deadlift (225/155) 7 Box Jump (30″/24″) 5 Clean and Jerk (135/85) […]

Workout of the Day: Thursday, 6.15.2017.

WORKOUT OF THE DAY:   MOVEMENT PREP: PVC Front Rack Stretch x 2min 2 sets: 10 Air Squats 10 Cossack Squat 10 Jumping Lunges 10 Wall Facing OHS 5 Inchworms 3 Wall Walks STRENGTH: 10min E2MOM Front Squat x 2 @80-90% CONDITIONING: For time: (16min cap) Row 1K then: 3 rounds: 45 Double-unders 15 T2B […]

Workout of the Day: Wednesday, 6.14.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 rounds: 20 Banded Good Morning 10 Banded X-Walk 10 Single Leg RDL 10 Yoga Push up STRENGTH: 4 sets Deadlift x 3 80%-90% –no rest High Box Jump x 3 –rest 2-3 min CONDITIONING: 3 rounds for time: 8 Hang Power Snatch (95/65)*(135/95)** 400m run 8 Burpee Over […]

Workout of the Day: Tuesday, 6.13.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Pec Stretch x 1min/side 2 sets: 30′ Bottoms-up KB Waiter’s Walk 10/side SA KB Swing 5/side Bottoms-up KB Press 5 Contralateral Inchworm 10 Scap Push up 10 Scap Pull up STRENGTH: 5 sets: A1. Close Grip Bench Press x 3 @80-90% A2. Foot-Elevated Ring Rows x 5 CONDITIONING: […]

Workout of the Day: Monday, 6.12.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 10 Cow/Camel 10 Bird Dog 2 rounds with Monster band around ankles: Lateral Walk x 10/direction Forward Strides x 10 Backward Strides x 10 Lateral In/Out Jumps x 10 Staggered Stance Forward/Back Jumps x 10 Squats x 10 Glute Bridge x 10 STRENGTH: A. 5 sets: Back Squat x […]

Workout of the Day: Sunday, 6.11.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3min mobility as needed 2 rounds: 30′ High Knee Lunge + Twist 30′ Spiderman Step + OH Reach 30′ Lateral Lunge 30′ Inchworm 30′ Broad Jump STRENGTH: A1. Bulgarian Split Squat x 4/side A2. L-seated DB Press x 6 A3. 1-arm, 1-leg (contralateral) plank x :15/side CONDITIONING: 5 rounds […]

Workout of the Day: Saturday, 6.10.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 400m run 2 rounds: 30′ Slow Bear Crawl 30′ Inchworm 30′ Broad Jump 30′ High Knee Lunge + Twist 30′ Butt Kickers CONDITIONING: Teams of 3-4. As a team, complete the below work. Everyone can work at the same time, the work may be partitioned any way. 40min cap. […]

Workout of the Day: Friday, 6.9.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3min mobility as needed 10 Hands-only Inchworm 10 Cossack Squat 10 High Knee Lunge + Twist 10 Pause Jump Squats 10 Scap Push up 10 Scap Pull up 10 Burpees STRENGTH: 3 sets: A1. Bar Muscle-up + Dip (5+5) A2. 1min 1-arm Handstand practice A3. 20sec L-sit (Paralettes or […]

Workout of the Day: Thursday, 6.8.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: PVC Front Rack Stretch x 2min 2 sets: 10 Air Squats 10 Cossack Squat 10 Jumping Lunges 10 Wall Facing OHS 5 Inchworms 3 Wall Walks STRENGTH: A. Front Squat x 3 x 5 sets B. 8min skill work HSPU and Handstand holds CONDITIONING: 12min AMRAP: 100 Single Unders […]

Workout of the Day: Wednesday, 6.7.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Hamstring Stretch x 1min/side 2 sets: 10 KB Goblet Good Morning 10/side SL RDL 10 Goblet Squat 10 Cossack Squat 10 Russian Swings 20 Hollow Rocks STRENGTH: 4 sets: A1. Deficit Deadlift x 1.1.1 @75-85% -10 seconds between reps -Aim for 1″-3″ deficit. Standing on 1 or 2 […]

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