Workout of the Day - November 23, 2024
Friends & Family Fitness WOD
Warm-up
5 Minutes:
- 15/12 Calorie Row
- 5 Burpees
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD
25 Minute AMRAP:
- 6 DB Alt Arm Snatch
- 6 Burpees
- 6 KB Russian Swings
- 6 Lunges
- 6 Hand Release Push ups
- 6 cal Row*
*Add 6 calories on the Row after each round.
Workout of the Day - November 18, 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 Minutes:
- Minute 1: PVC Passthrough
- Minute 2: Banded OH Pull Aparts
- Minute 3: Low Box Jumps
- Minute 4: Plank Hold
- Minute 5: Inchworm + Push Ups
Ring Muscle Up 1 - Skill Practice
3 Rounds:
- Minute 1: False Grip Ring Rows (12 reps)
- Minute 2: Ring Dip Negative (8 reps)
- Minute 3: Ring Support Hold (30 seconds)
- Minute 4: Rest
*Use bands if necessary.
Wod
15 Minute AMRAP:
- 5 Strict Pull-Ups
- 9 Hand Release Push Up
- 12 Box Jump Overs (24"/20")
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.