Posts By: Randy Hoover

Thursday:  September 5, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Pigeon or Dragon (athlete’s choice), 1:30/side 20 Glute bridges Then, 2 Steady Rounds 10 Pause Goblet Squats 12 Perfect Push Ups Strength(15:00 – 40:00) Back Squat:  6×2 (increase to a 2-rep heavy for the day) WOD(45:00 – 52:00) Fitness AMRAP 7 Minutes 250m Row 25 push ups Performance AMRAP 7 more »

Wednesday:  September 4, 2019

Warm-Up(0:00 – 15:00) Mobility:  Barbell Lat Smash, 1:30 per side Move Steadily Through: 2:00 Squat Hold 12 Empty Bar Pause OH Squats (3-5 seconds in the bottom position) 15 Box Jumps (Step down) 12 Empty Bar Pause OH Squats 1:00 Machine, Increasing Intensity Strength(15:00 – 30:00) 3 Laps KB hold: Lap 1:  Hold in the more »

Tuesday:  September 3, 2019

Warm-Up(0:00 – 15:00) Mobility:  Couch stretch (1:00/side) 2 Steady Rounds 15 KB Swing 15 Dead Bugs 16 Jumping Lunges :20 HS Hold (modify to pushup hold if needed) Strength(15:00 – 30:00) Bench Press:  5×3 (feel free to increase weight across the five sets) WOD(35:00 – 51:00):  Strict 16:00 Time Cap Fitness For Time 800m Run more »

Monday:  September 2, 2019

Warm-Up(0:00 – 10:00) Mobility:  Athlete’s choice:  Spend 2-4 minutes either foam rolling glutes/hams/quads or spend some time using bands to loosen up shoulders/scapular regions Then 3 Steady Rounds 6 Wall Balls 6 Burpees Strength(10:00 – 25:00) Thrusters:  Warm up the barbell for the WOD.  If you’re feeling like going heavy today, feel free to attempt more »

Friday:  August 30, 2019

Warm-Up(0:00 – 15:00) Mobility:  1:00 Dead Hang from pull up bar 3 Steady Rounds Run 2 laps 6 Strict Pull Ups (use a band here if needed) 6 Burpees Strength(15:00 – 30:00) Power Snatch 4×3 at moderate weight (warm up the movement for the workout) WOD(35:00 – 60:00):  Strict 25:00 Time Cap Fitness For Time: more »

Thursday:  August 29, 2019

Warm-Up(0:00 – 15:00) Mobility:  Banded Hip Extension Stretch, 1:00/side 3 Steady Rounds 12 In Place Lunge Steps 10 Kip Swings/Hanging Knee Raise/Toes to Bar* 8 Empty Bar Pause OH Squats (5 second pause in the bottom) (PVC works here too) *Round 1 is kip swings, Round 2 is hanging knee raises, Round 3 is T2B. more »

Wednesday: August 28, 2019

Warm-Up (0:00 – 15:00) Mobility:  2:00 Banded Overhead Contract/Relax: with a light resistance or floss band attached to a pull up bar, the athlete faces away from the rig with their arm straight overhead and the band across the palm of their hand. The athlete gently pushes the arm forward and then relaxes, allowing the band more »

Tuesday:  August 27, 2019

Warm-Up(0:00 – 20:00) Mobility:  Low Back or Glute Smash, (2:00 total or 1:00 per side) Move Steadily Through Width of the gym and back S-Arm OH Waiter Walk w/KB (light-moderate weight), Right Arm 20 Russian KB Swings Width of the gym and back S-Arm OH Waiter Walk w/ DB/KB (light-moderate weight), Left Arm 20 S-Arm more »

Monday:  August 26, 2019

Warm-Up(0:00 – 15:00) Mobility:  Single leg glute bridges (25/leg) Then 2 Steady Rounds 15 Medball Cleans 10 Strict Pull Ups (use a band if needed and/or reduce the reps here) Strength(15:00 – 35:00) Back Squat 5×3 @ 80% WOD(40:00 – 55:00) Strict 15:00 Time Cap Fitness For Time: 40-30-20 Ring Rows 35-25-15 Wall Balls 20/14lbs more »