03.24.21 WORKOUT OF THE DAY
March 23, 2021
WARM-UP
Bike Warmup
2 Minutes Easy
30 Seconds Each
Shoulder Taps
Alternating Bird Dogs
Inchworm to Push-up
Side Plank (15 Seconds Each Side)
Glute Bridge
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Turn Back Stretch on Wall: 1 Minute Each Side
Pigeo
03.23.21 WORKOUT OF THE DAY
March 22, 2021
WARM-UP
1 Minute Each
Wall Squats
Box Step-ups
Active Spidermans
PVC Pass Throughs
Easy Row
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Child's Pose on Box: 1 Minute
Wall Twist: 45 Seconds Each Side
WORKOUT OF THE DAY
"The Old Block"
For Time:
50 Wallballs (20/14)
40 Box Jumps (24"/20"
03.22.21 WORKOUT OF THE DAY
March 21, 2021
WARM-UP
30 Seconds Each
Jumping Jacks
Knuckle Drags
Active Samson
Push-up to Down Dog
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Single Unders
Slow Air Squats
Double Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
STRENGTH
Push Jerk
5-4-3-2-1
WORKOUT OF THE DAY
"Divide & Conquer"
AMRAP 15:
30 Double Unders
15 Push Jerks (135/95)
03.19.21 WORKOUT OF THE DAY OPEN 21.2
March 18, 2021
WARM-UP
30 Seconds Each
Box Step-Overs (20")
Single Arm Dumbbell Deadlifts (15 Seconds Each Side)
Frog Hops
Single Arm Dumbbell Russian Swings (15 Seconds Each Side)
Inchworm to Push-up
Single Arm Dumbbell Push Press (15 Seconds Each Side)
Burpee Box Jump Overs (20")
Single Arm Dumbbell Snatches (Switch Hands On Floor)
WORKOUT OF THE DAY
"Open 21.2"
For Time:
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24"/20")
20 Dumb
03.18.21 WORKOUT OF THE DAY
March 17, 2021
WARM-UP
6 Minutes For Quality
1 Minute Row or Bike
1 Minute Push-up to Down Dog
1 Minute Side Plank (30 Second Each)
1 Minute Single Leg Glute Bridges (30 Seconds Each)
1 Minute Sit-ups
1 Minute Wall Squats
MOBILITY
Wall Twist: 1 Minute Each Side
WORKOUT OF THE DAY
"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
L
03.17.21 WORKOUT OF THE DAY
March 16, 2021
WARM-UP
30 Seconds Each
Jumping Jacks
Glute Bridges
Lateral Hops Over Barbell
Alternating Bird Dogs
Max Height Vertical Jumps (In Place)
Down Dog
Single Unders
Active Samson
Double Taps
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Calf Stretch on Post: 30 Seconds Each Side
Pigeon Post + Wrist Stretch: 1 Minute Each S
03.16.21 WORKOUT OF THE DAY
March 15, 2021
WARM-UP
7 Minutes For Quality
1 Minute Row
1 Minute Inchworm to Push-up
1 Minute Wall Squats
1 Minute Shoulder Taps
1 Minute Single Leg Glute Bridges (30 Seconds Each Side)
1 Minute Straight Leg Sit-ups
1 Minute Row
MOBILITY
Couch Stretch: 90 Seconds Each Side
Turn Back Stretch on Wall: 1 Minute Each Side
WORKOUT OF THE DAY
"Boop"
AMRAP 14:
Max Calorie Row
Every 2 Minutes [Starting at 0:00]:
7 Toes to Bar
7 Push Press (95/65
03.15.21 WORKOUT OF THE DAY
March 14, 2021
WARM-UP
Bike Warmup
2 Minutes Easy-Moderate
30 Seconds Each
PVC Around the Worlds (15 Each Each Direction)
PVC Pass Throughs
PVC Overhead Squats
PVC Sotts Press
PVC Arch Hold
PVC Hollow Hold
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
STRENGTH
Snatch Technique
On the 1:30 x 6 Sets:
3-Position Po
03.12.21 WORKOUT OF THE DAY OPEN 21.1
March 11, 2021
OPEN 21.1
For Time:
1 Wall Walks
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time Cap: 15 Minutes
03.12.21 WORKOUT OF THE DAY
TBD
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