Workout of the Day: Monday, 4.17.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 10 Cow/Camel 10 Cat/Seal Shift 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: A1. No Bottom/No […]

Workout of the Day: Sunday, 4.16.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 30′ Samson Lunge 30′ Inchworm 30′ Lateral Lunge 30′ Broad Jump 30′ Butt kickers 30′ High Knees 30′ Bear Crawl 30′ Burpee Broad Jump STRENGTH: A1. Goblet Complex x 4 x 4 sets —Goblet Squat + Goblet Cossack Squat R + L + Goblet Reverse Lunge R + L […]

Workout of the Day: Saturday, 4.15.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2 rounds: 10 Spiderman Steps 10 High Knee Lunge + Twist 10 Jump Squat 10 Yoga Push up 5 Inchworm 5 Burpee + High Jump STRENGTH: 3 rounds: A1. Bulgarian Split Squat x 8/side –focus on full depth, staying tall, knee tracking over toe. –Rest 1 min– A2. Wall […]

Workout of the Day: Friday, 4.14.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2 rounds: High knee lunge + twist x 10 Cossack squat x 6/side Yoga Push up x 10 Scap Pull up x 10 V-up x 10 run 400m STRENGTH: 4 sets: Pistols x 5/side Jumping Bar MU x 3 Strict T2B x 6-8 CONDITIONING: “Nicole” 20min AMRAP: Run 400m […]

Workout of the Day: Thursday, 4.13.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Lat Stretch x 1min/side Super Front Rack Stretch x 1min/side 2 sets: 30′ Spiderman Step + Rotation 30′ Slow Bear Crawl 30′ Crab Walk 30′ Lateral Lunge STRENGTH: A. Clean + Hang Clean + High Hang Clean + Jerk (1+1+1+1) @65-75% of Hang Clean 1RM x 4 sets […]

Workout of the Day: Wednesday, 4.12.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 2 rounds: 20 Banded Good Morning 10/side KB Single-arm RDL 10 Glute Bridge 5 Inchworm STRENGTH: A1. Deadlift– 5 x 5– find a heavy 5RM for today. Regrip/reset for every rep, no dropping. Sumo or conventional OK. A2. Weighted Box Jump x 5– hold DBs suitcase style. A3. Strict […]

Workout of the Day: Tuesday, 4.11.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Lying Pec Stretch x 1min/side Band Pull aparts x 15 Band Pass Thru x 15 Contralateral Inchworm x 5 Bridge/Crab extension hold x :30 Scap Push up x 10 Yoga Push up x 10 400m run STRENGTH: A1. Close Grip Bench Press –find heavy set of 10 over 3 […]

Workout of the Day: Monday, 4.10.2017.

Today marks the first work day of the new cycle. Details of each day can be found HERE. We will be upping the volume on our squatting, both daily and weekly, as well as returning to pressing (both overhead and bench) and deadlifting. Unilateral and gymnastics movements will be featured heavily, and most days will […]

Workout of the Day: Sunday, 4.9.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Hamstring Stretch x 1min/side 2 rounds: 15 Jump Squat 20 Cossack Squat 30′ High Knee Lunge + Twist 30′ Broad Jump 30′ Crab Walk STRENGTH: 4 sets: A1. 10 Suitcase DB Lunge w/high knee A2. 1-arm DB Row x 10/arm” CONDITIONING: 12min AMRAP: 12 Double Russian KB Swing […]

Workout of the Day: Saturday, 4.8.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 sets: :20/side Side Plank 10 Scap Pull up 10 Scap Push up 10 Glute Bridge 10 V-up 20 Mountain Climbers STRENGTH: 3 sets: A1. 30’/side KB Offset walk (1 arm front rack, 1 arm overhead) A2. 1min practice HS Floaters on wall 2 person teams, only 1 person […]

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