Workout of the Day: Thursday, 1.23.14

A small schedule change for this Saturday:¬†Instead of making everyone train outdoors when we’re supposed to be receiving MORE SNOW, we’ll be posting an at-home WOD and hosting Open Gym from 7-830am for those who can make it in. Sign up on MindBody now!

Are you miffed over Thursday’s Overhead Squatting emphasis because mobility is your kryptonite??? This lovely unicorn (Arianna!) below is BACK from Michigan and prepared to brave the Polar Vortex on Sundays at 12pm and Wednesdays at 730pm to bring YOU some Restorative Yoga. Sign up on Mindbody to attend – and don’t worry – she’s not ACTUALLY a unicorn‚Ķ but she sure does make you feel just as special in her classes.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Kettlebell to Adductors/Quads, 1 minute per side. Spiderman to Wall Quad Stretch, 1 minute per side. Single Leg Glute Bridge – 5 reps, followed by Glute Bridge – 5 reps. All on one side, then complete all on the other side.

STRENGTH #1: EMOM for 8 min: Strict Chest to Bar Pull-ups – 3 reps – use a band that easily allows you to get range OR scale to performing these with a barbell in a rack as Chest to Bar Rows. Add load if you are able.

STRENGTH #2: Complete 8 total sets with 90 seconds of rest in between: Overhead Squat x 5. These must be taken from the floor. Move up in load as you are able or use this as a time to stay at one load and work skill. (Total time: 12 minutes)

CONDITIONING:

Complete 3 rounds with 3 minutes of rest in between rounds of:

AMRAP in 3 minutes of:

American Kettlebell Swings (1.5/1) – 15 reps
Toes to Bar – 5 reps

*Complete the first round at 70% effort, the second at 80%, and the third at 90% – this means that your first score should be less than your second, and your second should be less than your third!

**Additionally, it’s worth mentioning that you should shooting to be able to perform BOTH of these movements unbroken – your AKS should be all in one set, and your T2B should be the same.

(Total time: 18 minutes)

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