Workout of the Day

Monday, November 19, 2018

Warm-up
2 rounds
5 scorpions, R+L
5 PVC + 2.5# plate pass throughs
10 PVC OHS in rack

Strength
Review & warm-up
Power snatch
Power snatch + OHS

Conditioning 
AMRAP 15 min.
3 power snatches 135#/95#
5 OHS, 135#/95#
7 pull-ups/ring rows

-rest 1 min.

400m run

Wrap-up
50 plate sit-ups

Saturday, November 17, 2018

Warm-up
4 McGill curl ups, 10 sec. hold
2 bird dogs, R+L, 15 sec. hold
2 side planks, R+L, 15 sec. hold

Strength
3 rounds
5 2KB deadlifts, AHAP
10m farmer carry
5 2KB deadlifts, AHAP
10m farmer carry
5 2KB deadlifts
*add weight each round

Conditioning 
4 rounds
1 min. row, calories
1 min. push-ups
1 min. pull-ups
1 min. AbMat sit-ups
*10 sec. transition between movements
*stagger start

Wrap-up
Stretch progression

Friday, November 16, 2018

Warm-up
Front Rack Mobility 
Foam roll – t-spine + lats
Banded tricep stretch, R+L
PVC + 2.5# plate pass thru x 10

Strength
Review and warm-up:
Hang power clean
Front Squat
Push Press

Conditioning 
7 rounds
5 hang power cleans, 135#/95#
5 front squats, 135#/95#
5 push presses, 135#/95#
1 min. rest

Wrap-up
Stretch progression

Thursday, November 15, 2018

**Evening Classes Cancelled Today Due To Weather**

Warm-up
3 rounds
100m run
10m bear crawl
Bottom’s up KB carry, 20m, R+L, AHAP
-rest

Strength
Review:
Rope climbs, footwork, rope stands, technique

Conditioning 
AMRAP 20 min.
200m run
3 rope climps
11 burpees

Wrap-up
30 abwheel or ring rollouts

Wednesday, November 14, 2018

Warm-up
4 McGill curl ups, 10 sec. hold
2 bird dogs, R+L, 15 sec. hold
2 side planks, R+L, 15 sec. hold

Strength
Deadlift
10-8-6-4-2
*add weight each set
*20 min.

Conditioning 
3 rounds
1 min. row, calories
1 min. box jumps, 24″/20″
1 min. 10m shuttle sprints
*10 sec. transition between movements
*stagger start – must start on rower

Wrap-up
Stretch Progression

Tuesday, November 13, 2018

Warm-up
Shoulder Mobility 
LAX ball – 3-way shoulder
Foam roll – t-spine, lats

Strength
Press
10-8-6-4-2
*add weight each set
*20 min.

Conditioning 
AMRAP 20 min.
50 DU/150 singles
40 KB swings, 24kg/16kg
30 goblet squats, 24kg/16kg
20 T2B/HKR
10 HSPU/pike push-ups

Wrap-up
50 hollow rocks

Nothing Changes if Nothing Changes

Hint: You are here because you are ready to make a change.

Address:

45945 Center Oak Plaza
Suite 175
Sterling, VA 20166

Phone Number:

Email: