WORKOUT OF THE DAY

9.23.18 Sunday

PERFORMANCE/FITNESS A. Three Sets: Single Leg Wall Sit x 20-30s/Leg Double KB/DB Romanian Deadlift @30X1 x 10-12 reps Single Arm Front Rack Carry x 50ft/side B. Every 3 minutes x

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9.23.18 Saturday

PERFORMANCE/FITNESS A. Three Sets: Single Leg Wall Sit x 20-30s/Leg Double KB/DB Romanian Deadlift @30X1 x 10-12 reps Single Arm Front Rack Carry x 50ft/side B. Every 3 minutes x

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9.22.18 Saturday

PERFORMANCE/FITNESS A. Three Sets: Goblet Hold Lateral Lunge x 6-8/side Single Arm Ring Row w/ pause at top & Bottom  x 4-6/arm DB Crawl x 15 Steps B.  Teams of

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9.21.18 Friday

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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9.20.18 Thursday

PERFORMANCE/FITNESS A. Choose an Option x 15 minutes of Work Gymnastics Skill Work or BodyBuilding Work Gymnastics Skill Work Choose 1 Focus Kipping (Pullup, Chest to Bar Pullup, Muscle ups

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9.19.18 Wednesday

PERFORMANCE/FITNESS Deadlift Prep A1. Single Leg Hip Bridge @42X1 x 4/leg x 1 A2. Scap Pushup x 5 reps x 1 set B1. Single Leg DB RDL x 5/leg x 1 set

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9.18.18 Tuesday

PERFORMANCE/FITNESS Squat Prep A. X Band March x 30s B1. Wall Squat w/ Pause x 5 reps x 2 sets B2. Wall Angel x 5 reps x 2 sets C.

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9.17.18 Monday

PERFORMANCE/FITNESS A.  Press in Split Prep Review Split Jerk Stance Press x 3-5 reps **Bar Path + Pez Dispenser** Press in Split w/ R Leg Lead x 3 reps Press

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9.16.18 Sunday

PERFORMANCE/FITNESS A. Three Sets: Top Down Single Leg Squat x 4-6/leg Dumbbell Renegade Row x 8 Controlled Reps Arch up w/ PVC x 15-20 reps B. Every 3 minutes x

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9.15.18 Saturday

PERFORMANCE/FITNESS A. Three Sets: Single Leg Romanian Deadlift w/ Trail Leg against Wall x 6-8/leg Single Arm Farmer Carry x 50ft/arm Weighted Situp x 12-15 reps B.  Three Rounds for

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9.14.18 Friday

PERFORMANCE A. Clean Prep BN Front Rack Mobility x 20-30s/arm Front Squat w/ pause x 3 reps Hip Clean x 3 reps Clean from above knee x 3 reps Clean

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9.13.18 Thursday

PERFORMANCE/FITNESS A. Choose an Option x 15 minutes of Work Gymnastics Skill Work or BodyBuilding Work Gymnastics Skill Work Choose 1 Focus Kipping (Pullup, Chest to Bar Pullup, Muscle ups

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9.12.18 Wednesday

PERFORMANCE/FITNESS Deadlift Prep A1. Single Leg Hip Bridge @42X1 x 4/leg x 1 A2. Scap Pushup x 5 reps x 1 set B1. Single Leg DB RDL x 5/leg x 1 set

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9.11.18 Tuesday

PERFORMANCE/FITNESS Squat Prep A. X Band March x 30s B1. Wall Squat w/ Pause x 5 reps x 2 sets B2. Wall Angel x 5 reps x 2 sets C.

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9.10.18 Monday

PERFORMANCE/FITNESS  A. Power Clean Cycling 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

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9.9.18 Sunday

PERFORMANCE/FITNESS A. Three Sets: Top Down Single Leg Squat x 4-6/leg Dumbbell Renegade Row x 8 Controlled Reps Arch up w/ PVC x 15-20 reps B. Every 3 minutes x

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9.8.18 Saturday

PERFORMANCE/FITNESS A. Three Sets: Single Leg Romanian Deadlift w/ Trail Leg against Wall x 6-8/leg Single Arm Farmer Carry x 50ft/arm Weighted Situp x 12-15 reps B.  Teams of Three

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9.7.18 Friday

PERFORMANCE A.  A. Muscle Snatch Prep Tall Muscle Snatch x 3 Hip Muscle Snatch x 3 reps Muscle Snatch from above knee x 3 reps Muscle Snatch from Below Knee

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9.6.18 Thursday

PERFORMANCE/FITNESS A. Choose an Option x 15 minutes of Work Gymnastics Skill Work or BodyBuilding Work  Gymnastics Skill Work Choose 1 Focus Kipping (Pullup, Chest to Bar Pullup, Muscle ups

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9.5.18 Wednesday

PERFORMANCE/FITNESS Deadlift Prep A1. Single Leg Hip Bridge @42X1 x 4/leg x 1 A2. Scap Pushup x 5 reps x 1 set B1. Single Leg DB RDL x 5/leg x 1 set

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