Workout of the Day - December 20, 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)
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Knee Tucks
- 1:00 Wall Sit
Accessory #2
3 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 15 Dumbbell Romanian Deadlifts
- 1:00 Plank
Workout of the Day - October 15, 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 Overhead Banded Pull Aparts
- 8 Scapular Push Ups
- 5 PVC Passthroughs
- 100 Meter Run
Wod
18 Min AMRAP:
- 10 Pull Ups
- 15 Dumbbell Floor Press
- 200 Meter Run
Goal: 4-6+ Rounds
Weights
RX: 50/35 lbs
Scaled: 35/25 lbs
Beginner: 20/15 lbs
Accessory
3 Sets:
- 12 Dumbbell Bent Over Rows
- 12 Dumbbell Skull Crushers
- 15 Rower Seat - Hamstring Curls
Rest: 1:15
Workout of the Day - October 7, 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:
- 8 Scapular Pull Ups
- 8 Spiderman w/ Thoracic Rotation (Per side)
- 10 Banded Lat Pull Down
- 8 Jumping Air Squats
Pre-Workout: Max Pull-Ups Test
- Max Reps of Strict Pull Ups in One Sitting
Instructions:
Perform as many pull-ups as possible in one continuous effort without dropping from the bar.
Scaling Options:
Expert Level:
- Strict Pull-Ups: Perform as many strict pull-ups as possible without kipping.
Intermediate Level:
- Kipping Pull-Ups
Beginner Level:
- 1. Band-Assisted Pull-Ups
- 2. Jumping Pull-Ups
- 3. Ring Rows
Wod
7 Minute AMRAP:
- 7 Burpee Box Jump Overs (24/20 inches)
- 7 Toes to Bars
Goal: 5-7 Rounds
Accessory
3 Sets:
- 10 Three Point Dumbbell Rows
- 30 Sec Hollow Body Hold
- 12 Hammer Curls
Rest - 1 minute between each set
Workout of the Day - September 27, 2024
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
5 Minutes:
- 5 Push Up to Down Dogs
- 10 Russian Kettlebell Swings
- 8 Goblet Squats
- 10 PVC Passthrough
Wod
For Time:
- 10 Burpee Pull-Ups
- 20 Air Squats
- 10 Burpee Pull-Ups
- 20 Air Squats
- 10 Burpee Pull-Ups
- 20 Air Squats
- 10 Burpee Pull-Ups
Time Cap: 7 Minutes
Accessory
4 Sets:
- 12 Dumbbell Romanian Deadlifts
- 12 Dumbbell Bent Over Rows (Per Arm)
- 12 Dumbbell Shoulder Press
- 1 Minute Plank
Rest 1 Minute between each set.