Workout of the Day

Thursday 4.25.19

Thursday 4.25.19

A. Warmup:
5 rounds of:
5 Deadlifts
Max rep Ring Dips
-rest 3:00
*add weight each set to a heavy 5 for the day

B. For time:
150 Russian KB Swings 70/53
*each break = 20 x 10m shuttle

C. Cooldown:
Banded hip disraction 2 x 1:30 ea. Side

CORE HOMEWORK:
100 Deadbugs

Workout of the Day

Tuesday 4.23.19

Tuesday 4.23.19

***ATTENTION: We are having some bathroom issues that are scheduled to be fixed tomorrow. The shower and toilets will out of commission until then. We apologize for the inconvenience. ***

A. Warmup:
DROM
3 sets of:
10 Goblet Squats
5 Scap Pullups
5 tempo ring rows, :03
*warmup for front squats

B. 5 sets of:
15/10 Assault Bike Cals
5 Front Squats
-rest 3:00
*add weight each set

C. Cooldown:
3 x 10 one leg RDL, ea.
2:00 Lizard stretch, ea.

CORE HOMEWORK:
5 x 10 Weighted Windshield wipers, laying on ground.

Workout of the Day

Monday 4.22.19

Monday 4.22.19

A. Warmup:
400m run
DROM
Power Clean Warmup

B. OTM for 10:00
2 Power Cleans
Change weight every 3 sets with the last set being a heavy 2 for the day

C. Partitioned Grace:
:30 on / :30 off
30 Power Clean & Jerk 135/95

D. Cooldown:
3 sets of:
25 Banded Pull Aparts
1:00 Couch Stretch, ea.

CORE HOMEWORK:
Accumulate 5:00 in a plank hold

Workout of the Day

Saturday 4.20.19

Saturday 4.20.19

Teams of 2:
For time:
60 DB Hang Power Clean & Jerk
400m Run (ea. w/ a DB)
60 Alt, DB Snatch
400m Run (ea. w/ a DB)
60 Renegade Rows (Left + Right = 1 rep)
400m Run (ea. w/ a DB)
60 DB Front Squats

Alternate reps however. Both run at the same time.

CORE HOMEWORK:
100 GHD situps, however
*SCALE IF NECESSARY!

Workout of the Day

Friday 4.19.19

Friday 4.19.19

A. Warmup:
2 x 1:00 Thoracic Stretch
2 x 1:00 High hip Stretch
DROM

B. Overhead Squat 3-3-3-3-3
on a 12:00 clock
*add weight each set

C. 3 rounds for time of:
400m Run
21-15-9
Back Squat,
M: 135/185/225
F: 95/135/155

Cooldown:
Foam Roll for remainder of class time

CORE HOMEWORK:
50 x 3 pos hanging straight leg raise (R/M/L)

Workout of the Day

Thursday 4.18.19

Thursday 4.18.19

A. Warmup:
2:00 Couch Stretch, ea.
DROM

B. 4 rounds of:
20/14 Ski Erg Cals in 2:00
20 Double KB Front rack lunges, alternating in 2:00
20 x 10yd shuttle run in 2:00

C. Cooldown/accessory:
3 sets of
10 tempo ring rows, :03 up / :03 Down
10 Lateral Lunges Alternating

CORE HOMEWORK:
3 x 1:00 Ring Plank Holds
-rest as needed

Workout of the Day

Wednesday 4.17.19

Wednesday 4.17.19


NEW PODCAST! Episode 12: Habits create change + the 75 day challenge

A. Warmup:
100 Banded Pull Aparts
DROM
Push Press form work

B. Push Press 5-5-5-5-5
-add weight each set

C. For time:
100 Du’s
50 UB KB Swings
100 Du’s

D. Cooldown:
3:00 Lizard Stretch, ea.

CORE HOMEWORK:
5 sets:
:30 Static GHD Hold
15 Back Ext.

Workout of the Day

Tuesday 4.16.19

Tuesday 4.16.19

A. Warmup:
400m Run
DROM
3 sets of:
:30 L-Hang
10 Candlestick rollups
12 HRPU

B. AMRAP in 12:00
3-6-9-12…
Hang Power Clean, 115/80
Burpee BJO, 24/20

C. Cooldown/Accessory:
3 sets of:
5 RDL
10 DB Rows, ea.
15 GHD Situps

CORE HOMEWORK:
AMRAP in 6:00
20 DU’s
15 Glute Bridges