Workout of the Day - November 13, 2024
Mobility
- 2:00 Abductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
5 Minute
- 10 Goblet Good morning
- 30 Sec Plank Hold
- 10 Banded Shoulder Press
- 15/12 Calorie Row
- 10 Alternating Lunges
- 20 Jumping Jacks
Deadlift
Warm-Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 70% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 3010
Use 75% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 3 seconds down, no pause at the bottom
Wod
16 Minute AMRAP:
- 20 Sit-Ups
- 10 Hang Power Snatches (95/65 lbs)
- 10 Burpees Over the Bar
Weight:
RX: 95 lbs / 65 lbs
Scaled: 75 lbs / 55 lbs
Beginner: 45 lbs / 35 lbs
Workout of the Day - November 12, 2024
Mobility
- 2:00 Pec Release w/ Ball (each side)
- 10 Windmills (each side)
- 3 3-Way Wrist Stretches (0:30 each)
- 10 Supine Bridge & Twists
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Bridge & Twists (each side)
Warm-up
5 Minute EMOM:
- 1 - Banded Pull Aparts
- 2 - Banded Passthrough
- 3 - Plank Shoulder Taps
- 4 - Banded Bent Over Rows
- 5 - Row
Pronated Strict Pull Up
Warm-Up Sets:
- 8 Reps
- 6 Reps
- 3 Reps
Rest 1 Minute between each set.
*If no Strict Pull Ups perform Banded Pull Ups or Jumping Negative Push Ups.
Pronated Strict Pull Up
- 4 Sets of 5 Reps @4011
+ 15% added weight
Each set Every 3:00 Minutes
4 seconds down, 1 second hold at the top, no pause at the bottom
Wod
15 Minute EMOM:
- Odd Minute: 10 Chest To Bar Pull Ups
- Even Minute: 10 Ring Dips
*Complete the specified reps each minute, alternating between Chest-to-Bar Pull-Ups and Dips for 15 minutes. Adjust reps as needed to maintain the pace.
Workout of the Day - November 11, 2024
Happy Veterans Day! 10:00am Class Only!
Mobility
- 2:00 Abductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
5 Minutes:
- 10 Air Squats
- 8 Push Ups
- 200 Meter Row
- 10 Kettlebell Swings (Light)
- 5 Burpees
Wod
3 Rounds - For Time:
- 12 Front Squats (115/85)
- 9 Push Jerks
- 250/200 Meter Row
- Rest 2 Minutes
Time Cap: 15 Minutes
*Treat each round as a sprint. Record each round.
Weight:
RX: 115/85
Int: 95/65
Beg: 75/55 or less
Accessory
3 Sets:
- 8 Half Kneeling Bottoms Up Press
- 10 Banded Lateral Walks
- 30 Sec Hollow Hold/Bend Hollow Hold
- Rest 1:15 Minutes between each set
Workout of the Day - November 9, 2024
Mobility
- 2:00 Abductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
5 Minutes:
- 15/12 Calorie Row
- 5 Burpees
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD
30 Minute AMRAP:
- 12 Cal Row
- 12 Box Jump Overs: (24/20)
- 9 Cal Row
- 9 Burpees
- 6 Cal Row
- 6 Devil's Press (35/20)
Rest 1 Minute
Workout of the Day - November 8, 2024
Mobility
- 2:00 Pec Release w/ Ball (each side)
- 10 Windmills (each side)
- 3 3-Way Wrist Stretches (0:30 each)
- 10 Supine Bridge & Twists
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Bridge & Twists (each side)
Warm-up
5 Minutes:
- 10/10 Forward Leg Swings
- 10 Arm Swings
- 15 Jumping Jacks
- 45 Sec Row/Bike/100 Meter Run
Barbell Floor Press
Warm-Up Sets:
- 8 Reps @ 58% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 65% of 1RM
Barbell Floor Press
- 4 Sets of 6 Reps @3020 Use 70% of 1RM
Each set Every 3:00 Minutes
3 seconds down, 0 second pause at the bottom, 2 seconds up, 0 second pause at the top
Wod
4 Rounds - For Time:
- 15 Handstand Push Ups
- 200 Meter Run
Time Cap: 15 Minutes
Workout of the Day - November 7, 2024
Mobility
- 2:00 Pec Release w/ Ball (each side)
- 10 Windmills (each side)
- 3 3-Way Wrist Stretches (0:30 each)
- 10 Supine Bridge & Twists
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Bridge & Twists (each side)
Warm-up
5 Minute:
- 5 Low Box Jumps
- 7 Inchworms to Push Ups
- 20 Single Unders
- 5/5 Spiderman Stretch + Reach
Pronated Strict Pull Up
Warm-Up Sets:
- 8 Reps
- 6 Reps
- 3 Reps
Rest 1 Minute between each set.
*If no Strict Pull Ups perform Banded Pull Ups or Jumping Negative Push Ups.
Pronated Strict Pull Up
- 4 Sets of 5 Reps @3011
Each set Every 3:00 Minutes
3 seconds down, 1 second hold at the top, no pause at the bottom
Wod
15 Minute EMOM:
- Minute 1: 12 Box Jump Overs (24/20 in)
- Minute 2: 15 Push-Ups
- Minute 3: 30 Double Unders
Workout of the Day - November 6, 2024
Mobility
- 2:00 Abductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
5 Minutes:
- 12/9 Calorie Row
- 5 Push Up To Down Dogs
- 8 Plate Good Mornings
- 8 PVC Passthrough
Deadlift
Warm-Up Sets:
- 8 Reps @ 58% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 65% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 3010 Use 70% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 3 seconds down, no pause at the bottom
Wod
9 Minute AMRAP:
- 15 Deadlifts (115/85)
- 6 Push Jerks
Weight:
RX: 115/85
Int: 95/65
Beg: 75/55 or less
Workout of the Day - November 5, 2024
Mobility
- 2:00 Pec Release w/ Ball (each side)
- 10 Windmills (each side)
- 3 3-Way Wrist Stretches (0:30 each)
- 10 Supine Bridge & Twists
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Bridge & Twists (each side)
Warm-up
5 Minutes:
- 10 Counterbalance Squats
- 7 Scapular Pull Ups
- 10 Single Leg V-Ups
- 100 Meter Run
Wod
For Time:
- 5 Front Squats (155/105)
- 10 Pull-Ups
- 15 Toes-to-Bars
- 5 Front Squats
- 10 Pull-Ups
- 15 Toes-to-Bars
- 5 Front Squats
- 10 Pull-Ups
- 15 Toes-to-Bars
Time Cap: 16 Minutes
Weight:
RX: 155/105 lbs
Scaled: 115/75 lbs
Beginner: 75/55 lbs or Dumbbell Front Squats (30/20 lbs)
Accessory
3 Sets:
- 20 Frog Pumps
- 20 Banded Lat Pull Down
- 15 Weighted L-Crunches
Rest 1 Minute between each set.
Workout of the Day - November 4, 2024
Mobility
- 2:00 Pec Release w/ Ball (each side)
- 10 Windmills (each side)
- 3 3-Way Wrist Stretches (0:30 each)
- 10 Supine Bridge & Twists
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Bridge & Twists (each side)
Skill
Isometric Handstand:
- 4x0:15
Conditioning
20 Minute EMOM (10 Rounds):
- 1st minute = 5 Pull-ups
- 2nd minute = 10 Push-up
Workout of the Day - November 2, 2024
Warm-up
5 Minutes:
- 12/9 Calorie Row
- 8 PVC Passthroughs
- 10 Banded Pull Aparts
- 20 Walking Lunges
WOD
PARTNER WOD
25 Minute AMRAP:
P1: Rowing
- 500/400 Meter Row
Action: Partner 1 rows until reaching the specified distance.
P2: AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Action: Partner 2 performs as many rounds of the above movements as possible while Partner 1 is rowing.
Switch:
When Partner 1 completes their rowing distance, partners switch roles.
Notes:
Continue switching back and forth for the full 25 minutes.
Count the total number of rounds Partner 2 completes during each rowing interval for scoring.
INDIVIDUAL WOD:
25 Minute AMRAP:
- 500/400 Meter Row
2 Rounds:
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Workout of the Day - November 1, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Warm-up
5 Minutes:
- 5 Push-Ups
- 10 Air Squats
- 5 Inchworms to standing
- 10 Jumping Jacks
- 12/9 Calorie Row
Barbell Floor Press
Warm Up Sets:
- 8 Reps @ 55% of 1RM
- 6 Reps @ 58% of 1RM
- 3 Reps @ 60% of 1RM
Barbell Floor Press
- 4 Sets of 6 Reps @3020
Use 65% of 1RM
Each set Every 3:00 Minutes
3 seconds down, 0 second pause at the bottom, 2 seconds up, 0 second pause at the top
Wod
12 Minute AMRAP:
- 10 Burpee To Target (6 inches above reach)
- 15 Calorie Row
Goal: 4-5+ Rounds
Workout of the Day - October 31, 2024
Mobility
- 2:00 Soleus Release (each side)
- Down Dog Sequence
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minutes:
- 100 Meter Run
- 10 Air Squats
- 10 Russian KB Swings
- 20 Walking Lunges
Deadlift
Warm Up Sets:
- 8 Reps @ 55% of 1RM
- 6 Reps @ 58% of 1RM
- 3 Reps @ 60% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 3010
Use 65% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 3 seconds down, no pause at the bottom
Wod
3 Rounds - For Time:
- 20 Pistol Squats (Alternating)
- 25 Kettlebell Swings (53/35)
- 400 Meter Run
Time Cap: 15 Minutes
Weights:
RX: 53/35 lb (24/16 kg)
Scaled: 35/26 lb (16/12 kg)
Beginner: 26/18 lb (12/8 kg)
Workout of the Day - October 30, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Warm-up
5 Minutes:
- 5 Inch Worms + Push-Up
- 10 Air Squats
- 5 Box Step-Ups (each leg)
- 10 Scapular Pull-Ups (or Ring Rows)
- 5 Jumping Jacks
Pronated Strict Pull Up
Warm-Up Sets:
- 8 Reps
- 6 Reps
- 3 Reps
Rest 1 Minute between each set.
*If no Strict Pull Ups perform Banded Pull Ups or Jumping Negative Push Ups.
Pronated Strict Pull Up
- 4 Sets of 5 Reps @3011
Each set Every 3:00 Minutes
3 seconds down, 1 second hold at the top, no pause at the bottom
Wod
10 Minute AMRAP:
- 10 Box Jump Step Down (24/20 in)
- 5 Muscle Ups
Goal: 3-5+ Rounds
Muscle-Ups:
- Chest-to-Bar Pull-Ups
- 5 Pull-Ups + 5 Dips (Ring or Bar Dips)
- 5 Jumping Pull-Ups + 5 Bench Dips
Workout of the Day - October 29, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Single Leg Balance on Bosu/Balance Pad Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Ground to Overhead (75/55)
- 1 minute Box Jumps
- 1 minute Sumo Deadlift High Pulls (75/55)
- 1 minute Wall Balls
- 1 minute Calorie Row
- 1 minute Rest
Workout of the Day - October 28, 2024
Mobility
- 2:00 Soleus Release (each side)
- Down Dog Sequence
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minutes:
- 5 Barbell Good Mornings
- 5 Barbell Elbow Rotations
- 5 Barbell Shoulder Press
- 5 Barbell Front Squats
- 5 PVC Passthroughs
- 100 Meter Run
Back Squat
Warm Up Sets:
- 8 Reps @ 55% of 1RM
- 6 Reps @ 58% of 1RM
- 3 Reps @ 60% of 1RM
Back Squat
- 4 Sets of 5 Reps @3020
Use 65% of 1RM
Each set Every 3:00 minutes
3 seconds down, no pause at the bottom, 2 seconds up, no pause at the top
WOD
5 Rounds For Time
- 12 Deadlifts (155/105 lb)
- 9 Hang Power Cleans (155/105 lb)
- 6 Push Jerks (155/105 lb)
Time Cap: 20 Minutes
Weights:
RX: 155/105
Int: 115/ 75
Beg: 75/55 or only barbell
Workout of the Day - October 26, 2024
Warm-up
5 Minutes
- 100 Meter Run
- 10 Jumping Air Squats
- 10 Banded Good Mornings
- 5 Spiderman + Thoracic Rotation (E/S)
WOD
5 Rounds - For Time:
- 400 Meter Run
- 25 Wall Balls (20/14)
- 25 Box Jumps (24/20)
Time Cap: 30 Minutes
Workout of the Day - October 25, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Warm-up
5 Minutes:
- 10 Banded Overhead Pull Aparts
- 15 Calf Raises
- 8 Kip Swings
- 30 Single Unders
Pronated Strict Pull Up
Warm-Up Sets:
- 8 Reps
- 6 Reps
- 3 Reps
Rest 1 Minute between each set.
*If no Strict Pull Ups perform Banded Pull Ups or Jumping Negative Push Ups.
Pronated Strict Pull Up
- 4 Sets of 5 Reps @ 2011
Each set Every 3:00 Minutes
2 seconds down, 1-second hold at the top, no pause at the bottom
Wod
5 Rounds - For Reps:
- 1 Minute: 10 Chest To Bar Pull Ups
- 1 Minute: Max Double Unders
- 1 Minute: Rest
Workout of the Day - October 24, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Warm-up
5 Minute:
- 20 Sec Handstand Hold or DB OH Hold
- 10 Gorilla Rows
- 7 Push Ups
- 100 Meter Run
Barbell Floor Press
Warm-Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 55% of 1RM
- 3 Reps @ 58% of 1RM
Barbell Floor Press
- 4 Sets of 6 Reps @3011
Use 60% of 1RM
Each set Every 3:00 Minutes
3 seconds down, no pause at the bottom, 1 seconds up, 1-second pause at the top
Wod
3 Rounds For Time of:
- 10 Handstand Push Ups
- 20 Alternating Renegade Rows
- 200 Meter Run
Time Cap: 10 Minutes
Workout of the Day - October 23, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Single Leg Balance Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Push Jerks (75/55)
- 1 minute Front Squats (75/55)
- 1 minute American Kettlebell Swings (45/35)
- 1 minute 8 Count Body Builders
- 1 minute Calorie Row
- 1 minute Rest
Workout of the Day - October 22, 2024
Mobility
- 2:00 Soleus Release (each side)
- Down Dog Sequence
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minutes:
- 10 American Kettlebell Swings (Light)
- 8 V-Ups
- 5 Spiderman Stretch + Reach (Each side)
- 8 PVC Passthrough
Deadlift
Warm Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 55% of 1RM
- 3 Reps @ 58% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 4010
Use 60% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 4 seconds down, no pause at the bottom
Wod
5 Minute AMRAP:
- 10 Power Snatches 75/55
- 10 Toes to Bars
Rest: 1 Minute
5 Minute AMRAP:
- 12 Power Snatches 75/55
- 12 Toes to Bars
Rest: 1 Minute
5 Minute AMRAP:
- 15 Power Snatches 75/55
- 15 Toes to Bars
Weight:
RX: 75/65
Scaled: 65/55
Beginner: 45/35