WORKOUT OF THE DAY

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January 14, 2020

"Silverback" Week 9
Power clean barbell cycling is our focus of the day. Two parts - strength and conditioning. Body Armor to close the week out.

1. Activation (~10:00)
2. Power Clean Cycling (~12:00)
3. Conditioning: "Lethal Weapon" (~25:00)
*Extra
3. Body Armor (~12...

January 14, 2020

"Silverback" Week 9
We'll take on our second week in our current Front Squat progression. Going longer on our conditioning next, in "Blue Steel", our main focus for the day.

1. Activation (~10:00)
2. Front Squat (~15:00)
3. Conditioning: "Blue Steel" (~25:00)
*Extra
4...

January 14, 2020

1 Round in 10 Minutes: (warmup pace)
30 Calorie Bike or Row
30 - 25' Shuttles
20 Burpees
20 Situps
10 Active Spiderman (5 each leg)
10 Active Samson (5 each leg)
Rest until all athletes are finished
Then...
2 Rounds each: (all athletes together)
:30 sec Handstand Hold
...

January 14, 2020

"Silverback" Week 9
Opening our Wednesday with overhead work. Progressing from our Silverback Primer, to the Jerk Drive, to Pausing Push Presses, our focus of effort is maximizing our hips.. both in mechanics, and power. Interval conditioning to follow, with Body Armor...

January 14, 2020

"Silverback" Week 9
After a barbell intensive Monday, a no-barbell-Tuesday. Focusing on gymnastics today.

1. Activation (~10:00)
2. Strict Gymnastics (~20:00)
3. Conditioning: "Part Time" (~20:00)
*Extra
4. Midline (~10:00)

ACTIVATION
Bike or Row Warmup
1 Round:
3 Mi...

January 14, 2020

"Silverback" Week 9
Today we're on the second iterations of this Silverback Primer and the 4-3-2 Back Squat Waves. Following, the Power Clean and Jerk is our focus in both our strength and conditioning.

1. Activation (~5:00).
2. Back Squat Waves (~15:00)
3. Power Clea...

January 14, 2020

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Metcon (Weight)

Alternating Emom x 10
Min 1: 5 Back Squats
Min 2: 12 Pus...

January 14, 2020

Four parts to our Saturday:
1. Power Snatches from low blocks (~12:00)
2. Power Snatch, building to a heavy (~5:00)
3. Conditioning: "Bike Drop" (~40:00)
4. Gymnastic Skill (~20:00)

ACTIVATION
2 Rounds
60 Second Bike
30 Seconds Overhead Circles
60 Seconds Russian Baby...

January 14, 2020

Starting our day with the first of 3 weeks of "On the Minute" Front Squats. This will lead us into our final week, where we will attempt a heavy single.

Three parts to our Friday:
1. Front Squats (~15:00)
2. Conditioning: Honoring a Hero with "Marston" (~25:00)
*Extra
...

January 14, 2020

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

2 Rounds
20 Cal Row/Bike
10 Burpees

Static Core

2 rds :45 on :15 off
Pl...

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