Workout of the Day: Tuesday, 6.14.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash glutes and triceps 3 minutes, 1 min pigeon pose/side 2 Rounds: 5 half kneeling bottoms up kb strict press w/5 sec oh hold on last rep/arm, 5 sl dl/leg, 3 vertical jumps/side STRENGTH: A. Clean DL + Hang Power Clean; (1+1) – build to a heavy complex over 5 […]


Workout of the Day: Monday, 6.13.16.

WORKOUT OF THE DAY: *TESTING WEEK* MOVEMENT PREP: Mash adductors 3 minutes, spiderman or wall quad stretch 1 min/side 1 rd:  30ft lateral lunge + oh reach, 30ft inchworm, 10 rocking ankle mobilizations, 10 sumo squat to stand, 10 scap pull ups + 10 kip swings STRENGTH: A. Back Squat; build to a heavy single set […]


Workout of the Day: Sunday, 6.12.16.

Bikes and Bells WARM UP: Wall quad stretch (60s/side) Half split (60s/side) Banded lat stretch (60s/side) 2x Spiderman + OH reach Lateral lunges 10 scap push ups Bear crawl CONDITIONING: Teams of 3; 10 min AMRAP 1.10 calories on the bike 2. 5 renegade burpees 3. 10 KB front rack lunges (24/16) Rest 3 minutes […]


Workout of the Day: Saturday, 6.11.16.

GYMNASTICS: MOVEMENT PREP: 5 minutes mobility as needed (t-spine, lats, serratus, pec, triceps, etc) 2 sets of the below 1 – prone theraband dislocates x 10 2 – banded face pulls x 10 3 – seated wall angels x 5-10 slow 4 – 30ft inchworm 5 – 30ft crab walk STRENGTH: A1. Legless rope climb x 1 x 2 […]


Workout of the Day: Friday, 6.10.16.

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, 10 sumo squat to stand STRENGTH: A. Clean; build to a heavy double in 12 minutes *Not TnG. Can drop between reps* CONDITIONING: […]


Workout of the Day: Thursday, 6.9.16.

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, 10 cat & camel STRENGTH: A. Turkish Get Up; accumulate 10 reps (5/arm) @ tough weight CONDITIONING: EMOM x 10 Minutes Min 1 – […]


Workout of the Day: Wednesday, 6.8.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or wall quad stretch 1 min/side, banded pec stretch 1 min/side 2 Rounds: 3 TGU Sit up/arm, 5 Single arm wall facing ohs/side, 5 scap pull up + 5 kip swing + 1 slow pull up or attempt STRENGTH: A. BN Snatch Push Press + OHS w/3 sec pause […]


Workout of the Day: Tuesday, 6.7.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to hamstrings/glutes, then upper trap mob x 1 min/side 2 Rounds: 5 Single Arm Russian KB Swing/side, 10 half kneeling bottoms up kb strict press/side, 10 arch ups, 10 glute bridges w/2 sec hold STRENGTH: A. Power Clean+ Hang Power Clean; (1+1) x 4 sets – building each set to […]


Workout of the Day: Monday, 6.6.16.

This is week 10/12 of this cycle with some strength and gymnastics testing occurring next week followed by a deload as we head into the heart of the summer. A full outline of what we will be testing next week  is on the “Current Cycle” page. WORKOUT OF THE DAY: MOVEMENT PREP:  foam roll t-spine, lats, and adductors […]


Workout of the Day: Sunday, 6.5.16

Bikes and Bells: WARM UP: Lax ball pecs/lats (2 min) Lax ball calves (2 min) Wall quad stretch (60s/side) Banded lat stretch (60s/side) 2x: Lateral carioca 10x Sumo squat to stand Spiderman + OH reach Bearcrawl CONDITIONING: “Bike Gone Bad” Four rounds of: D-ball over the shoulder (20/14) (Reps) Russian KB swings (24/16) (Reps) Box […]

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