Workout of the Day

Monday, January 14, 2019

5:30AM Class cancelled due to snow!  Please stay tuned to our Facebook Page for more updates.

Warm-up
Front rack mobility
Foam roll – lats, t-spine
LAX ball – traps
Wrist stretch

3 rounds
Rack + waiters 1 lap, R+L
5-7 strict pull-ups/inverted barbell rows

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

Conditioning
AMRAP 9 min.
Reps of: 2, 3, 4
Hang power clean, 135#/95#
Push press, 135#/95#
C2B pull-ups/ring rows

Rest 2 min.

Max. time plank

Wrap-up
Stretch progression

Saturday, January 12, 2019

Warm-up
Banded Hip Drill

5 McGill curl-ups, 10 sec. hold
2 bird dogs, R+L, 15 sec. hold
2 side planks, R+L, 20 se. hold

Strength 
3 rounds
40m farmers carry, AHAP
7 box jumps, 30″/24″

Conditioning
“Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 squats
*Scale w/ “Angelita”
50 pullps/ring rows
50 push-ups
50 sit-ups
50 squats

Wrap-up
Stretch progression

Friday, January 11, 2019

Warm-up
8 min. EMOM – volume

2 rounds
Goblet carry x 3 laps
5 bird dogs, R+L

Strength 
Review and warm-up:
Hang power snatch

Conditioning
12 min. EMOM
2 hang power snatches, 115#/85#
Odd min. – 5 burpees
Even min. – 5 ball slams

Wrap-up
Stretch progression

Thursday, January 10, 2019

Warm-up
2 rounds
10 calorie row
10m broad jumps
10m geckos

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

Conditioning
5 rounds
300m row
200m sprint
-rest

Wrap-up
Hollow rocks x 50
Stretch progression

Wednesday, January 9, 2019

Warm-up
8 min. EMOM – volume 

Shoulder Mobility
Foam roll – lats, t-spine
Thoracic ext. over foam roll

Strength 
3 rounds
Seated DB/KB press x 10
Tempo pull-ups/inverted barbell row x 5-8 (1 sec. up, 2 sec. hold, 3 sec. neg.)
-rest
*20 min.

Conditioning
AMRAP 12 min.
10m walking lunge
10m bear crawl
10 T2B/HKR

Wrap-up
Stretch progression

Tuesday, January 8, 2019

Warm-up
8 min. EMOM – volume 

Tabata planks

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

Conditioning
Tabata Mash-up
Push-ups
Squats

Wrap-up
Stretch progression

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