WORKOUT OF THE DAY

12.12.18 Wednesday

PERFORMANCE/FITNESS A. Lunge Prep Three Sets: Reverse Lunge @30X1 x 5/leg (Set #1 – No Weight, Set #2 -Goblet Hold #3 – Empty Barbell) Dumbbell Renegade Row w/ pause at top

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12.11.18 Tuesday

PERFORMANCE/FITNESS Romanian Deadlift Prep Three Sets: Romanian Deadlift @22X1 x 5 reps (Set #1 – Single Leg w/ Barbell, Set #2 – Romanian Deadlift w/ barbell, Set #3 – Romanian

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12.10.18 Monday

PERFORMANCE/FITNESS A. Muscle Snatch Prep Behind Neck Snatch Grip Push Press x 3 reps Hip Muscle Snatch x 3 reps Muscle Snatch from Above knee x 3 reps Muscle Snatch

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12.9.18 Sunday

PERFORMANCE/FITNESS A. Three Sets: Lateral Raise x 10 reps + Max Effort Hold Terminal Knee Extension x 15-20 reps Double Kettlebell Front Rack Carry x 100ft B. Every 3 minutes

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12.8.18 Saturday

PERFORMANCE/FITNESS  A. Three Sets: Face Pull x 12-15 reps Double DB/KB Romanian Deadlift @22X1 x 10-12 reps Army Crawl x 10 steps Forward + 10 Steps Backward B.  Teams of

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12.7.18 Friday

PERFORMANCE/FITNESS A. Power Clean Prep BN Front Rack Mobility x 20s 1/4 Front Squat w/ pause x 3 reps Hip Power Clean x 3 reps Power Clean from above knee x

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12.6.18 Thursday

PERFORMANCE/FITNESS Handstand Walk Work x 15 minutes A. Stomach or Back to Wall Handstand Hold x 20 seconds x 2 sets B. Stomach to Wall Shoulder Taps x 5-7/side x

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12.5.18 Wednesday

PERFORMANCE/FITNESS A. Lunge Prep Three Sets: Reverse Lunge @30X1 x 5/leg (Set #1 – No Weight, Set #2 -Goblet Hold #3 – Empty Barbell) Dumbbell Renegade Row w/ pause at top

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12.4.18 Tuesday

PERFORMANCE/FITNESS Romanian Deadlift Prep Three Sets: Romanian Deadlift @22X1 x 5 reps (Set #1 – Single Leg w/ Barbell, Set #2 – Romanian Deadlift w/ barbell, Set #3 – Romanian

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12.3.18 Monday

PERFORMANCE A. Snatch Prep Behind Neck Snatch Grip Push Press x 3 reps Overhead Squat w/ Pause x 3 reps Hip Snatch x 3 reps Snatch from Above knee x

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12.2.18 Sunday

PERFORMANCE/FITNESS A. Three Sets: Lateral Raise x 10 reps + Max Effort Hold Terminal Knee Extension x 15-20 reps Double Kettlebell Front Rack Carry x 100ft B. Every 3 minutes

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12.1.18 Saturday

PERFORMANCE/FITNESS  A. Three Sets: Face Pull x 12-15 reps Double DB/KB Romanian Deadlift @22X1 x 10-12 reps Army Crawl x 10 steps Forward + 10 Steps Backward B. Teams of

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11.30.18 Friday

PERFORMANCE/FITNESS A. Power Clean Prep BN Front Rack Mobility x 20s 1/4 Front Squat w/ pause x 3 reps Hip Power Clean x 3 reps Power Clean from above knee

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11.29.18 Thursday

PERFORMANCE/FITNESS A. Body Building Work x 18 minutes Three Sets: Close Grip Bench Press @4020 x 4-6 reps Supinated Grip Bent Over Row@4020 x 4-6 reps Rest 45 seconds btw

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11.28.18 Wednesday

PERFORMANCE/FITNESS A. Lunge Prep Three Sets: Reverse Lunge @30X1 x 5/leg (Set #1 – No Weight, Set #2 -Goblet Hold #3 – Empty Barbell) Dumbbell Renegade Row w/ pause at top

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11.27.18 Tuesday

PERFORMANCE/FITNESS Romanian Deadlift Prep Three Sets: Romanian Deadlift @22X1 x 5 reps (Set #1 – Single Leg w/ Barbell, Set #2 – Romanian Deadlift w/ barbell, Set #3 – Romanian

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11.26.18 Monday

PERFORMANCE/FITNESS A. Split Jerk Prep Behind Neck Front Rack Mobility x 20s Strict Press x 3 reps Dip Hold x 3 reps Push Press x 3 reps Press in Split x

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11.25.18 Sunday

PERFORMANCE/FITNESS A. Three Sets: Lateral Raise x 10 reps + Max Effort Hold Terminal Knee Extension x 15-20 reps Double Kettlebell Front Rack Carry x 100ft B. Every 3 minutes

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11.24.18 Saturday

PERFORMANCE/FITNESS  A. Three Sets: Face Pull x 12-15 reps Double DB/KB Romanian Deadlift @22X1 x 10-12 reps Army Crawl x 10 steps Forward + 10 Steps Backward B. Team of

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11.23.18 Friday

PERFORMANCE/FITNESS A. Muscle Snatch Prep Behind Neck Snatch Grip Push Press x 3 reps Hip Muscle Snatch x 3 reps Muscle Snatch from Above knee x 3 reps Muscle Snatch

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