Workout of the Day - March 26, 2025
Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)
Warm-up
- 10 Burpees
- 10 Dumbbell Single Arm Upright Rows (each side)
- 10 Step-ups (each side)
- 15 V-ups
- 10 PVC Overhead Squats
Strength
Push Press:
- 6x3 @ 80%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 15 Ring Rows
- 20 Goblet Squats
- 15 Toes to Bar
- 20 Walking Lunges (weighted optional)
Every 3:00 minutes complete a 0:30 Plank (minutes 3, 6, 9, 12)
Workout of the Day - January 30, 2025
Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- Wrist Stretches (10 each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
2 Sets:
- 12/10 Calorie Row
- 10 Kettlebell Swings
- 12 Ring Rows
- 0:30 Hollow Hold
Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 5 Strict Presses @ 70%
- 2nd 1:30 = 10 Single Arm Dumbbell Rows (each side)
- 3rd 1:30 = 1:00 Plank
- 4th 1:30 = 12 Dumbbell Curls
Conditioning
4 minute AMRAP:
- 20 Step-ups
- 15 Chest to Bar Pull-ups
Rest 2:00
4 minute AMRAP:
- 15 Goblet Squats (55/35)
- 20 Push-ups
Rest 2:00
4 minute AMRAP:
- 100m Run
- 20 Hollow Rocks
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