Workout of the Day: Wednesday, 1.11.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Mobility as needed- 4min Banded lunge stretch- 1min/side 2 rounds: 10 PVC Pass Through 10 PVC Jumping Back Squats 10 PVC Overhead squat 10 PVC Snatch Grip Squat Press 10 PVC Hollow Rocks 10 PVC Arch Rocks STRENGTH: A. Heaving Snatch Balance x 4 x 5 sets. Start at […]

Workout of the Day: Tuesday, 1.10.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min- Foam Roll/Soft ball lats Lax ball traps x 15 passes/side 2 rounds: 30′ Bottoms-up SA KB Waiter’s Walk + 5 Bottom-up Strict Press 10 Goblet squat 5 SA KB Swing/arm 5 KB Clean/side 5KB Press/side 5 KB Thruster/side STRENGTH: A. Jerk Dip + Split Jerk (pause 2sec […]

Workout of the Day: Monday, 1.9.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll/Lax Hips, Hammies- 3min PVC Front Rack Stretch x 1min/side PVC Front Rack Elbow touches x 20 2 rounds: 10 Jumping squats 10 Toes elevated squats 10 Heel elevated squats 5/side Spiderman steps 5 Inchworm STRENGTH: A1.Front Squat @ 15X1 x 3 x 5 sets, rest 2 min […]

Workout of the Day: Sunday, 1.8.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll Hammies/Hips- 3min Banded lat stretch- 1min/side 20 Jumping Lunges 30′ Bear Crawl 30′ Spiderman step 30′ Bear Crawl 20s Active bar hang STRENGTH: A1. Dynamic Step-up x 6/side x 4 — start at 20″”, must stay fast and explosive. -rest 1 min- A2. KB Windmill x 5/side […]

Workout of the Day: Saturday, 1.7.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball hips/glutes- 3min 2 rounds: 10 Glute Bridge w/2sec hold 10 Theraband Pull-aparts 10 Theraband Belt-tighteners 10 Theraband Pass-through 6 Spiderman Steps 6 Duck Walk forward/backward 20 Jumping Lunge” STRENGTH: Turkish Get-up –10 minutes to find a tough double on each side. -Must complete (2) reps per arm […]

Workout of the Day: Friday, 1.6.2017.

WORKOUT OF THE DAY MOVEMENT PREP: Lax/Softball Glutes, Lats- 4min Lax upper trap in Glute bridge x 15/side Super Front Rack stretch- 1min/side Banded Lat stretch- 1min/side 2 rounds: 30′ Bear Crawl 30′ Duck Walk 30′ Spiderman Step w/OH Reach 10 second Ring Support + 5 second Ring Bottom Support STRENGTH: A. Clean + Jerk […]

Workout of the Day: Thursday, 1.5.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Banded Pec stretch x 1min/side Band Pull-throughs x 20 2 rounds: Banded Good Morning x 10 Banded X-Walk x 10/direction 30′ Standing broad jump 30′ Duck Walk 10 Scap Push up STRENGTH: A1. Deadlift x 5 @60% (must re-grip for every rep) x 4 sets, no rest A2. Depth […]

Workout of the Day: Wednesday, 1.4.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: Mobility as needed- 4min Banded lunge stretch- 1min/side 2 rounds: 10 PVC Pass Through 10 PVC Jumping Back Squats 10 PVC Overhead squat 10 PVC Snatch Grip Squat Press 10 PVC Hollow Rocks 10 PVC Arch Rocks STRENGTH: A. Heaving Snatch Balance x 3 x 5 sets. Start at […]

Workout of the Day: Tuesday, 1.3.2017.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min- Foam Roll/Soft ball lats Lax ball traps x 15 passes/side 2 rounds: 30′ Bottoms-up SA KB Waiter’s Walk + 5 Bottom-up Strict Press 10 Goblet squat 5 SA KB Swing/arm 5 KB Clean/side 5 KB Press/side 5 KB Thruster/side STRENGTH: A. Split Jerk x 3 x 5 […]

Workout of the Day: Monday, 1.2.2017.

Happy New Year! The next 5 weeks are a continuation of the cycle we’ve been working in, with a couple weeks of higher volume work leading into a ramp-up of intensity. Those of you taking part in the in-house competition (sign up here by Jan 14!) will be primed to hit it hard when we […]

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