Workout of the Day

Workout of the Day: Friday, 12-August-2022

Announcement
ITS HOT!!!
Make sure you are hydrating before during and after workouts. I recommend using LMNT Hydration packets to help.
This cycle will focus on Power Cleans, Snatches, Push Press, and Split Jerks for lifts
Skills will include HSPU, Pistols, Kipping Pullups, and Core Work.
The met-cons are on the shorter side but can still get rough so be aware of how hot you are getting.

Warm-up
10 Elbow Rotations
10 Kip Swings
then
3 Rounds
6 Front Rack Lunges 95/65
1510 Good Mornings 95/65
30 sec Hollow Hold
Then
Pigeon and Couch Stretch
Front Rack Lunge (10 EOMOM 5×8)
8 Front Rack Step Back Lunges
all 5 sets at heavier weight that first week of front rack lunges
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
4 Pull-ups
8 Walking Lunges
12 DUs

Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose

Workout of the Day: Thursday, 11-August-2022

Announcement
ITS HOT!!!
Make sure you are hydrating before during and after workouts. I recommend using LMNT Hydration packets to help.
This cycle will focus on Power Cleans, Snatches, Push Press, and Split Jerks for lifts
Skills will include HSPU, Pistols, Kipping Pullups, and Core Work.
The met-cons are on the shorter side but can still get rough so be aware of how hot you are getting.

Warm-up
2 Rounds
500m Row
200m Run
20 Squats
20 Sit-ups
MAX PLANK
then
Roll Lats or complete banded Lat stretch
Metcon (AMRAP – Rounds and Reps)
25 AMRAP w/Partner
30 Front Squats 135/95 split
25 cal Ski one person
20 Devil Press 50s/35s Split
15 cal Bike 1 person ANY bike or 200ft Sled Push

Mobility
Time Permitting
Roll your Back, Glutes, and Quads
Cobra and Childs Pose

Workout of the Day: Wednesday, 10-August-2022

Announcement
ITS HOT!!!
Make sure you are hydrating before during and after workouts. I recommend using LMNT Hydration packets to help.
This cycle will focus on Power Cleans, Snatches, Push Press, and Split Jerks for lifts
Skills will include HSPU, Pistols, Kipping Pullups, and Core Work.
The met-cons are on the shorter side but can still get rough so be aware of how hot you are getting.

Warm-up
10 Pass Throughs w/PVC
Either Foam Roll your Lats, Banded Lat Stretch or Pec Stretch
then
3 Rounds
10 Single Leg Hip Bridges per side
8 Strict Press
6 box Jumps
then
Samson Stretch w/arms overhead stretching the Lats
Push Press (For 6 min Every 90 sec 1 Push Press 90-95%)
then
Split Jerk (For 6 min Every 90 sec 1 Split Jerk 85-90%)
Metcon (Time)
40 Power Cleans 95/65
10 Burpees over Bar
40 cals Row
10 Burpees over Rower
40 Pull-ups
10 Burpees to tap Pull-up bar

Mobility
Time Permitting
Roll your Quads and Glutes
Samson Stretch and Childs Pose

Workout of the Day: Tuesday, 09-August-2022

Announcement
ITS HOT!!!
Make sure you are hydrating before during and after workouts. I recommend using LMNT Hydration packets to help.
This cycle will focus on Power Cleans, Snatches, Push Press, and Split Jerks for lifts
Skills will include HSPU, Pistols, Kipping Pullups, and Core Work.
The met-cons are on the shorter side but can still get rough so be aware of how hot you are getting.

Warm-up
3 Rounds
250m Row
10 Push-ups
30 Sec Hollow Hold
then
Coaches choice of ankle mobility
Metcon (5 Rounds for reps)
For 10 min
1 min on 1 min off
5 HSPU or DB PP
MAX Pistols in remaining time
Metcon (Time)
10 Rounds
10 Double KB Clean and Jerks 53/35
100m Run

Mobility
Time Permitting
Roll your Back, Glutes, Calves and Quads
Childs Pose

Workout of the Day: Monday, 08-August-2022

Announcement
ITS HOT!!!
Make sure you are hydrating before during and after workouts. I recommend using LMNT Hydration packets to help.
This cycle will focus on Power Cleans, Snatches, Push Press, and Split Jerks for lifts
Skills will include HSPU, Pistols, Kipping Pullups, and Core Work.
The met-cons are on the shorter side but can still get rough so be aware of how hot you are getting.

Warm-up
5 Push-up to Down Dog – really stretch out the Lats
10 Kip Swings
10 Elbow Rotations
3 Rounds
6 Tempo OHS
5 Box Jumps
4 V-ups
Then roll your Lats
Power Clean (Every 90 sec for 9 min 1 Power Clean 90%)
Metcon (AMRAP – Reps)
Every 2 min for 12 min
10 WB 20/14
10 Burpees
MAX TTB (when you drop off the bar, that’s it)
*score it your total number of TTB

Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose

Workout of the Day: Saturday, 06-August-2022

Announcement
ITS HOT!!!
Make sure you are hydrating before during and after workouts. I recommend using LMNT Hydration packets to help.
This cycle will focus on Power Cleans, Snatches, Push Press, and Split Jerks for lifts
Skills will include HSPU, Pistols, Kipping Pullups, and Core Work.
The met-cons are on the shorter side but can still get rough so be aware of how hot you are getting.

Warm-up
50 Single-unders
10 Walking Lunges
50 Single-unders
10 Push-ups
50 Single-unders
10 T2B
Metcon (Time)
In teams of 2
complete
100 Burpee Box Jump Overs
EMOM 10 Wall Balls
1 Person must complete the wall balls before helping or switching with partner
Walls Balls must be completed on the min

Mobility
Time Permitting
Roll your Pecs, Lats, Glutes and Quads
Pigeon and Childs Pose