Workout of the Day - October 2, 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:
- 15/12 Calorie Row
- 5 PVC Passthrough
- 8 Dumbbell Romanian Deadlifts
- 8 Dumbbell Bent Over Rows
Pre-Workout
8 Min EMOM:
- 12/9 Calorie Row (70% Effort)
- 3 Kip Swings, 2 Kipping Pull Ups
Wod
For Time:
- 500 Meter Row
- 50 Chest To Bar Pull Ups
Time Cap: 6 Minutes
*This is a sprint workout.
Accessory
3 Sets
- 15 Banded Face Pulls
- 10 Dumbbell Upright Rows
- 5 Dumbbell Turkish Get Ups (Light)
Rest 1 Minute between each set.
Workout of the Day - September 17, 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:
- 12/9 Calorie Row
- 10 Banded Pull Aparts
- 10 Air Squats
- 10 Single Leg V Ups
Wod
7 Min AMRAP:
- 250 Meter Row
- 3 Ring Muscle Ups
- 15 Sit Ups
Rest for 2 Minutes
7 Min AMRAP:
- 250 Meter Row
- 5 Pull Ups
- 15 V-Ups
Accessory
3 Sets:
- 15 Banded Face Pulls
- 10/10 Goblet Deficit Split Squats
- 30 Sec Hollow Hold
Rest 1 Minute between each set.