Workout of the Day - February 14, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
- 500m/400m Row
- 20 Cossack Squats
- 20 Band Pull Aparts
- 10 Inchworms
- 15 Hollow Rocks
Accessory #1
3-4 Sets:
- 10 Good Mornings
- 20 Skull Crushers
- 20 Candlestick Toe Touches
- 1:00 Dead Hang Hold
Accessory #2
3-4 Sets:
- 10 Weighted Step Back Lunges (each side)
- 20 Bicep Curls
- 1:00 Plank
- 50m Suitcase Carry (each side)
Workout of the Day - October 18, 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:
10/10 Forward Leg Swings
10 Arm Swings
15 Jumping Jacks
45 Sec Row/Bike/100 Meter Run
Wod
12 Minute EMOM:
- Minute 1: 15/12 Calorie Row
- Minute 2: 12 Hand Release Push-Ups
- Minute 3: 15 Box Jumps (24/20 inches)
- Minute 4: Rest
Accessory
3 Sets:
- 8 Tempo Dumbbell Floor Press @30X1
- 15 Banded Y Raises
- 15 Banded Tempo Good Mornings
- Rest 1 Minute between each set.