Workout of the Day - December 9, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk
Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang
Workout of the Day - October 4, 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 Banded Good Mornings
- 5 Banded Passthrough
- 10 Air Squat
Wod
5 Rounds for Time:
- 15 Deadlifts (135/95 lbs)
- 200 Meter Run
Time Cap: 15 Minutes
Weight:
RX: 135/95
Int: 95/65
Beg: 75/55 or less
Accessory
3 Sets:
- 45 Sec Dead Hang Hollow Hold
- 8/8 Single Leg Kettlebell Deadlift
- 20 Rower Hamstring Curls
Rest 1 Minute between each set.