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 - 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 19, 2024
Warm-up
5 Minute EMOM:
- 1 Minute: Single Unders
- 1 Minute: Spiderman + Reach
- 1 Minute: PVC Passthrough
- 1 Minute: Banded Good Mornings
- 1 Minute: Banded Pull Aparts
WOD - Partner
A. Partner Version
30 Min AMRAP (Split with partner):
- 150 Double Unders
- 100 Walking Lunges
- 50 Dumbbell Snatch (50/35)
- 25 Pull Ups
B. Individual Version
30 minute AMRAP:
- 75 Double Unders
- 50 Walking Lunges
- 25 Dumbbell Snatches (50/35 lbs)
- 12 Pull-Ups
Workout of the Day - October 14, 2024
10AM CLASS ONLY - HAPPY COLUMBUS DAY & INDIGENOUS PEOPLES’ DAY!
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:
- 30 Single Unders
- 10 Sumo Kettlebell Deadlift
- 10 Banded Pull Aparts
- 12/9 Calorie Row
Snatch Grip Deadlift
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.
Snatch Grip Deadlift
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.
Wod
Every 5:00 x 3 Sets:
- 20 American Kettlebell Swings
- 40 Double Unders
- 500/400 Meter Row
-Rest W/ Time Remaining-
*Perform all three movements as quickly as possible within the 5-minute window.
Rest for any remaining time in the 5 minutes before starting the next set.
Weight:
RX: 53/35
Int: 44/26
Beg: 26/18 or less
Workout of the Day - October 3, 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 Single Unders
- 10 Banded Shoulder Press
- 10 Air Squats
- 5 Banded Passthrough
Barbell Thruster
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.
Barbell Thruster
- 3 Sets of 3 Reps
Rest 2:00 Min between each set.
*Start at 80% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
15 Minute EMOM
- Minute 1: 15 Wall Balls
- Minute 2: 10 Handstand Push-Ups
- Minute 3: 40 Double Unders (60 Single Unders)
- Minute 4: Rest
Workout of the Day - September 23, 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:
- 10 Banded Shoulder Press
- 10 Air Squats
- 5 Banded Passthrough
- 20 Single Unders
Push Press
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.
Push Press
- 3 Sets of 3 Reps
Rest 2:00 Min between each set.
*Start at 80% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
For Time:
- 50 Double Unders
- 30 Front Squats (135/95 lbs)
- 25 Push Ups
- 50 Double Unders
- 20 Front Squats (135/95 lbs)
- 20 Push Ups
- 50 Double Unders
- 10 Front Squats (135/95 lbs)
- 15 Push Ups
Time Cap: 16 Minutes
Weight:
RX: 135/95
Int: 95/65
Beg: 65/45
Workout of the Day - September 21, 2024
Warm-up
5 Minutes:
- 100 Meter Run
- 20 Plank Shoulder Taps
- 10 Jumping Squats
- 10 Banded Shoulder Press
Wod
A. Partner Wod:
32 Min AMRAP:
- 20 Burpee Box Jump Overs
- 30 Pull Ups / Ring Rows
- 400 Meter Medball Run (Both)
- 30 Goblet Squats
- 30 Double Unders / Single Unders
B. Individual Wod:
32 Min AMRAP::
- 10 Burpee Box Jump Overs
- 15 Pull Ups / Ring Rows
- 400 Meter Medball Run
- 15 Goblet Squats
- 30 Double Unders / Single Unders