2020/12/31 Workout of the Day
2020/12/31 General Warm-Up Warm-up 50 Jumping jacks 10 Plate or bag overhead reverse lunges 0:30/0:30 Samson stretch 40 Jumping jacks 10 plate overhead jumping lunges 0:30 Wall press stretch 30 Jumping jacks 20 PVC pass throughs 0:30 Butchers block stretch Skill and Build Up Warm-up Split Jerk Progression (A) (~4:00) 2 reps of foot placement […]
2020/12/30 Workout of the Day
2020/12/30 General Warm-Up Warm-up 2 Rounds 30ft High hips bear crawl 15 Good mornings 10 Push-ups 1:30 Row, bike, or run easy 3 Rounds 0:15/0:15 Star plank 0:30 Arch hold 0:45 Bear plank Skill and Build Up Warm-up Ring Dip (~5:00) 3 X 0:10 Ring support hold Ring Dip Progression (3 Step) 5 Fast knee […]
2020/12/29 Workout of the Day
2020/12/29 General Warm-Up Warm-up Plate Hop Sequence 1. In and outs. 2. Alternating feet side hops. 3. Alternating feet forward hops. 4. Single leg forward hops. 5. Both feet side hops. 6. Plank hand walk. *Spend 0:20 at each movement and rest ~0:05-0:10 between movements. If no plates are available this series can be performed […]
2020/12/28 Workout of the Day
2020/12/28
2020/12/27 Workout of the Day
2020/12/27
2020/12/26 Workout of the Day
2020/12/26
2020/12/25 Workout of the Day
2020/12/25
2020/12/24 Workout of the Day
2020/12/24
2020/12/23 Workout of the Day
2020/12/23 General Warm-Up Warm-up 3:00 Row, bike, run, or jump rope easy 2 Rounds 0:30 Wall press stretch 0:30/0:30 Side plank with rotation 5/5 Turkish get-up (Increase load on second round) 5/5 Windmill Skill and Build Up Warm-up Single Arm Dumbbell Snatch Progression (A) (~5:00) 3/3 Deadlift 3/3 Deadlift + shrug (straight arm) 3/3 Muscle […]
2020/12/22 Workout of the Day
2020/12/22 General Warm-Up Warm-up Jump Rope Warm-up 0:20 Single unders. 0:20 Single leg single unders. 0:20 Side to sides. 0:20 Forward and backs. 0:20 In and outs. 0:20 Double unders. 0:20 Triple unders. *0:05-0:10 Rest between movements 2 Rounds 5 Inchworms + updog to down dog 10 Boot strappers 0:30/0:30 Spiderman stretch Skill and Build […]
