Workout of the Day - October 15, 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 Overhead Banded Pull Aparts
- 8 Scapular Push Ups
- 5 PVC Passthroughs
- 100 Meter Run
Wod
18 Min AMRAP:
- 10 Pull Ups
- 15 Dumbbell Floor Press
- 200 Meter Run
Goal: 4-6+ Rounds
Weights
RX: 50/35 lbs
Scaled: 35/25 lbs
Beginner: 20/15 lbs
Accessory
3 Sets:
- 12 Dumbbell Bent Over Rows
- 12 Dumbbell Skull Crushers
- 15 Rower Seat - Hamstring Curls
Rest: 1:15
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.
Workout of the Day - September 30, 2024
Skill
Nordic Hamstring Curls:
- 18 Ball Hip Bridges
- 16 Hamstring Ball Curls
- 8 Single Leg Hamstring Curls (each side)
- 7 Yoga Ball Assisted Nordic Curls
- 6 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 6 Kettlebell Turkish Get-ups (each side)
- 14 Dumbbell Step-ups (each side)
- 18 W&Y (each)
- 1:45 Yoga Ball Rollouts
- 16 Bent Knee Calf Raises
Workout of the Day - September 24, 2024
Skill
Nordic Hamstring Curls:
- 18 Ball Hip Bridges
- 16 Hamstring Ball Curls
- 8 Single Leg Hamstring Curls (each side)
- 7 Yoga Ball Assisted Nordic Curls
- 6 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 6 Kettlebell Turkish Get-ups (each side)
- 14 Dumbbell Step-ups (each side)
- 18 W&Y (each)
- 1:45 Yoga Ball Rollouts
- 16 Bent Knee Calf Raises
Workout of the Day - September 18, 2024
Skill
Nordic Hamstring Curls:
- 16 Ball Hip Bridges
- 14 Hamstring Ball Curls
- 7 Single Leg Hamstring Curls (each side)
- 6 Yoga Ball Assisted Nordic Curls
- 5 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 5 Kettlebell Turkish Get-ups (each side)
- 12 Dumbbell Step-ups (each side)
- 16 W&Y (each)
- 1:30 Yoga Ball Rollouts
- 14 Bent Knee Calf Raises