Workout of the Day - March 20, 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
2 Sets:
- 5 Inchworms
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 10 Pallof Presses (each side)
Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:40
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x4 @ Slow as Possible
- Rest 1:00 Between Sets
Scale to Pike Holds or Pike Presses if needed
Conditioning
15 minute AMRAP:
- 10 Power Cleans (95/65)
- 15 Sit-ups
- 200 Run
- 10 Push Jerks (95/65)
- 15 Hollow Rocks
- 200m Run
Workout of the Day - February 5, 2025
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
- 10 Burpees
- 20 Cossack Squats
- 10 Sots Presses
- 20 Dead Bugs
- 10 Kip Swings
Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:30
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x3 @ Slow as Possible
- Rest 1:00 Between Sets
Conditioning
For time:
Buy-in = 1000m Run
Then, 3 Rounds of:
- 20 Kettlebell Swings (55/35)
- 15 Burpees
- 20 Sit-ups
Workout of the Day - November 27, 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 Minute EMOM:
- 8 Dumbbell Push Press
- 10 Sit Ups
- 7 Banded Passthrough
- 10 Banded Pull Aparts
- Plank Hold
Hand Stand Push Up 2 - Practice
3 Rounds:
- Minute 1: Elevated Pike Push-Ups (8 reps)
- Minute 2: Wall Holds (45 seconds)
- Minute 3: Wall Walks (2-5 reps)
- Minute 4: Rest
Wod
3 Rounds - For Time:
- 10 Single Arm Dumbbell Split Jerk (5 each arm)
- 10 Toes to Bar
Rest: 2 minutes
2 Rounds:
- 8 Single Arm Dumbbell Split Jerk (4 each arm)
- 8 Toes to Bar
Weight:
RX: 50/35
Scaled: 35/25
Beginner: 20/15
Workout of the Day - November 15, 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)
Skill
Isometric Handstand:
- 5x0:30
Conditioning
20 Minute EMOM (10 Rounds):
- 1st minute = 10 Back Squats
- 2nd minute = 5 Deadlifts
Workout of the Day - November 4, 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)
Skill
Isometric Handstand:
- 4x0:15
Conditioning
20 Minute EMOM (10 Rounds):
- 1st minute = 5 Pull-ups
- 2nd minute = 10 Push-up