Workout of the Day

Monday, January 21, 2019

PLEASE NOTE – DUE TO EXTREME WEATHER CONDITIONS, THE 5:30AM CLASS HAS BEEN CANCELED.  THE WEBSITE AND FACEBOOK PAGE WILL BE UPDATED IF OTHER CLASSES ARE CANCELED.

Warm-up
2 rounds
Armbar stretch x 20 sec., R+L
10 weighted PVC pass throughs
Foam roll – t-spine, lats

Strength
5 rounds
Seated DB/KB press x 5
Tempo pull-ups/ring rows x 3-5 (1 sec. up, 2 sec. hold, 3 sec. neg.)
-rest

 

*20 min.

Conditioning
21-15-9 reps for time:
Burpees
T2B/HKR
10 min. cap

Wrap-up
Stretch progression

Saturday, January 19, 2019

Warm-up
2 rounds
Lateral med ball throw x 5, R+L
Partner wall balls x 5 (each)

Conditioning
AMRAP 25 min..
In teams of 2 or 3:
10m lunge + 10m sprint back to start line
10m bear crawl + 10m sprint
10 pull-ups/ring rows
10 burpees
20m goblet carry, AHAP
*Relay format. One team member working at a time.
*Each team member completes each movement
*Must “tag in” other team member

Wrap-up
Stretch progression

Friday, January 18, 2019

Warm-up
8 min EMOM – Volume

Strength 
10 min. EMOM
2 Deadlifts
*Use mins. 1-4 to warm up to working weight
*Mins. 5-10 should be challenging but technically sound lifts

Conditioning
AMRAP 12 mn.
30 KB swings, 24kg/16kg
30 goblet squats, 24kg/16kg
30 push-ups

Rest 2 min.

For time: 50 abmat sit-ups

Wrap-up
Stretch progression

Thursday, January 17, 2019

Warm-up
8 min EMOM – Volume

Strength 
4 rounds
Seated DB/KB press x 8
Tempo pull-ups/ring rows x 4-6 (1 sec. up, 2 sec. hold, 3 sec. neg.)
-rest
*20 min.

Conditioning
3 rounds, EFT
500m row
15 burpees
-rest

Wrap-up
Russian twists x 25, R+L
Stretch progression

Wednesday, January 16, 2019

Warm-up
8 min EMOM – Volume

Overhead mobility
Foam roll – lats, t-spine
LAX ball – traps
Weighted PVC pass throughs x 10

Strength 
Review and warm-up
DB Snatch

Conditioning
5 rounds for time
50 DU/150 singles
10 alt. DB snatches, 50#/35#
10 T2B/HKR

Wrap-up
Stretch progression

Tuesday, January 15, 2019

Warm-up
Hip mobility
Foam roll – quads, glutes
Samson Stretch, R+L
Banded Hip Drill

Strength 
4 rounds
Weighted rear foot elevated split squat (RFESS) x 8, R+L
KB swings x 10
-rest
*20 min.

Conditioning
4 rounds, EFT
10m bear crawl
10m burpee broad jumps
10/8 calorie row
-rest

Wrap-up
Dead bugs x 20
Stretch progression

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: