Workout of the Day/Blog

2/19/18

February 18, 2018
Warm-up: 200m Run then 3rds of: 5 Single Leg RDL 10 Deadbug 5 Strict Chin-up Strength: Deadlift 5x5 Unbroken Sets Double Overhand Grip Workout of the Day 10min AMRAP 6 Hang Power Snatch (75/55) 8 Pull-up 10 Front Rack Reverse Lunges 20 Double-unders Or 10min AMRAP 6 Hang Power Snatch (115/75) 8 Chest to Bar Pull-ups 10 Front Rack Reverse Lunges 20 Double-unders

2/16/18

February 15, 2018
Barbell Warm-up Every 2min x 16min (8 sets) Hang Clean + Clean + Front Squat + Jerk Workout of the Day 50 Wall Ball (20/14) 40 Toes to Bar 30 Lateral Bar Burpee 20 Power Clean (135/95) 10 Shoulder to Overhead

2/15/18

February 14, 2018
Mobility: Lax Ball Glute Roll Out & Barbell Quad Smash Skill: 15min Athlete Choice of Pistols, Handstands/Walks, Double-unders, Pull-ups Option 1- 20min Stroke Rate Row Option 2- Skills Workout Option 3- 3rds 1000m Run 4x Gym Length Heavy KB Farmer's Carry 20 Russian Twists w/ slam ball 15 Ceiling Reaching Straight Body Crunches

2/14/18

February 13, 2018
Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 5 1 ¼ Goblet Squat Strength: Back Squat 6x70, 4x80, 2x85, 1x90, 1x95, 1x100+% CFWP Baseline Workout 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-up Finish: 3-4 sets 8-10 Double KB Bicep Curls 20-30 Banded Tricep Press Downs 30sec Plank on Left 30sec Plank on Right 30sec Hollow Hold

2/13/18

February 12, 2018
Warm-up: 200m Run then 3rds of: 5 Ring Pull-ups 30sec Box Shoulder Pulses 10 Hollow Rock Skill: Muscle-up Practice Ring or Bar Workout of the Day EMOM x 16 1) Bike 12/8 Cal 2) 10 Pull-up + 15 Double-unders 3) 8 Burpee Box Jump Overs 4) Rest

2/12/18

February 11, 2018
Warm-up: 200m Run then 3rds of: 10 Shoulder Taps + 4 Push-up 10 Deadbug 10 Glute Bridge Strength: Push Press 3x75, 2x80, 2x85, 1x90, 1x95%, 1x100+% Workout of the Day 4rds 1min ME Row for Cal 1min ME Hang Squat Clean (95/65) 1min Handstand Push-ups 2min Rest

2/9/18

February 8, 2018
Warm-up: 200m Run With an empty barbell, complete the following twice: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Snatch Drops x 3 reps Snatch x 3 reps Oly: Every 90sec x 8 sets Power Snatch + Snatch Workout of the Day 16.3 7min AMRAP 10 Power Snatch (75/55) 3 Bar Muscle-up

2/8/18

February 7, 2018
Mobility: Chest/Pec Skill: Handstand Holds/Walks Workout of the Day Option 1- As a two person team: 100 single-unders/plank hold on elbows 200m run/hang from pull-up bar 200m run/L-sit on ground with plate overhead (45/25) 200m run/wall sit with plate on legs (45/25) 200m run/handstand hold on wall (butt cannot touch the wall, feet only) 200m run/wall sit no weight Option 2- Skills 3-4rds NOT for time 4-5 Wall Climbs 3

2/7/18

February 6, 2018
Warm-up: 200m Run then 3rds of: 5 Muscle Clean 5 1 ¼ Squats 10 Birddog Strength: Back Squat 6x80, 4x85, 2x90, 1x95, 6x75% Workout of the Day 2 person team. 4 rounds each 10/8 Cal Row Rounds 1 & 3: 12 Dumbbell Thrusters Rounds 2 & 4: 12 Dumbbell Power Clean Rx Men 35+ Women 25+

2/6/18

February 5, 2018
Warm-up: 200m Run then 3rds of: 8 KB Deadlift 10 Deadbug 6 Chin-up Strength: Deadlift 6x60, 5x70, 4x75, 3x80, 2x85% Workout of the Day 4rds 100m Sprint 25 Russian KBS 15 Sit-up 10 Reverse Burpee Finish: 3 sets 8 Single Arm KB Row 15-20 Compressions Pikes 45sec Plank on Right 45sec Plank on Left

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