Workout of the Day - March 27, 2025
Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)
Warm-up
- 200m Run
- 10 Cossack Squats (each side)
- 10 Single Arm Dumbbell Presses (each side)
- 20 Banded Side Steps
- 20 Band Pull Aparts
Strength
Front Squat:
- 6x3 @ 80%
- Rest 2:00 Between Sets
Conditioning
2 Rounds for time:
- 10 Handstand Push-ups
- 200m Run
- 20 Burpees
- 200m Run
- 30 Kettlebell Swings
- 200m Run
Workout of the Day - March 14, 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
- 200m Run
- 10 Tempo Goblet Squats
- 15 Dumbbell Rear Delt Flys
- 10 Pallof Presses (each side)
- 10 Kip Swings
Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 10 Weighted Step-ups (each side)
- 2nd 1:30 = 0:30 Side Plank (each side)
- 3rd 1:30 = 15 Tempo Floor Presses
- 4th 1:30 = 10-12 Band Assisted Strict Pull-ups
Conditioning
2 Rounds for time:
- 3 Rope Climbs
- 9 Handstand Push-ups
- 18 Burpees
- 30 Weighed Lunges (20/15)
- 45 Double Unders
Workout of the Day - February 11, 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
2 Sets:
- 10 Single Arm Dumbbell Presses (each side)
- 10 Toes Elevated Romanian Deadlifts
- 0:20 Hanging Knee Raise Hold
Strength
Deadlift:
- 1x6 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 1x3 @ 80%
- 2x3 @ 85%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 8 Handstand Push-ups
- 8 Power Snatches (95/65)
- 500m/400m Row
Workout of the Day - January 31, 2025
Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)
Warm-up
- 200m Run
- 10 Bulgarian Split Squats (each side)
- 20 Band Pull Aparts
- 10 Strict Burpees
- 20 Clam Crunches
Strength
Deadlift:
- Every 2:00 x 4 sets
- 1x3 @ 80%
- 3x3 @ 85%
- Dead-stop Reps (no touch & go)
Conditioning
For time:
3 Rounds of:
- 3 Rope Climbs
- 15 Front Squats (115/80)
Then, 3 Rounds of:
- 6 Handstand Push-ups
- 30 Sit-ups
Workout of the Day - January 13, 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
- 500/400m Row
- 10 Push-ups
- 10 Kip Swings
- 20 Air Squats
Strength
Power Clean + Power Jerk:
- 12 minute EMOM
- 2+1 @ 70%
Conditioning
5 Rounds for time:
- 5 Handstand Push-ups
- 10 Wall Balls
- 20/16 Calorie Row
Time Cap = 15 minutes
Workout of the Day - December 24, 2024
Christmas Eve - 12pm Class Only!
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:
- 5 Push Up to Down Dogs
- 10 Banded Overhead Pull Aparts
- 8 Single Leg V-Ups
- 5 Inchworms to standing
- 10 Ring Rows (or Bent-Over Dumbbell Rows)
Handstand Push Up - Skill
10-Minute EMOM:
- Odd minutes: 3-5 Strict Handstand Push-Ups (use scaling as needed)
- Even minutes: 10 Handstand Shoulder Taps on box/pike or Handstand Hold or 20 Plank Shoulder Taps
Wod
9 Minute AMRAP:
- 15 Push-Ups
- 3 Rope Climbs (15 ft)
Workout of the Day - December 13, 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:
- 12/9 Calorie Row
- 8 Banded Shoulder Press
- 8 Single Leg V-Ups
- 8 Scapular Push Ups
Hand Stand Push Up 4 - Practice
3 Rounds:
- Minute 1: Wall Walks (3 reps)
- Minute 2: Strict Handstand Push Up (4 reps)
- Minute 3: Kipping Handstand Push Up (4-6 reps)
- Minute 4: Rest
Wod
3 Rounds For Time (80% effort per round):
- 250/200 Meter Row
- 15 Burpees
- 25 Sit-Ups
Rest 2 Minutes Between Rounds
Workout of the Day - December 5, 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 Minute AMRAP:
- 5 Scapular Pull-Ups
- 10 Push-Ups (from knees if needed)
- 10 Air Squats
- 5 Inchworm + Push Ups
Hand Stand Push Up 3 - Practice
3 Rounds:
- Minute 1: Handstand Hold (45 seconds)
- Minute 2: Handstand Negative Push Up (6-8 reps)
- Minute 3: Strict Handstand Push-Ups (1-2 Abmats) (5 reps)
- Minute 4: Rest
Wod - Cindy
20 Minute AMRAP:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Goal: 12-16+ Rounds
Workout of the Day - November 20, 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:
- 8 Banded Shoulder Press
- 20 Plank Shoulder Taps
- 8 Single Leg V-Ups
- 30 Single Unders
Hand Stand Push Up 1 - Practice
3 Rounds:
- Minute 1: Wall Walks (3 reps)
- Minute 2: Pike Push-Ups (10 reps)
- Minute 3: Handstand Hold against the wall (30 seconds)
- Minute 4: Rest
Wod
9 Minute AMRAP
- 10 Push Press (95/65)
- 30 Double Unders
- 15 GHD Sit-Ups
Weight:
RX: 95/65 lbs
Scaled: 75/55 lbs
Beginner: 55/35 lbs
Workout of the Day - November 8, 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:
- 10/10 Forward Leg Swings
- 10 Arm Swings
- 15 Jumping Jacks
- 45 Sec Row/Bike/100 Meter Run
Barbell Floor Press
Warm-Up Sets:
- 8 Reps @ 58% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 65% of 1RM
Barbell Floor Press
- 4 Sets of 6 Reps @3020 Use 70% of 1RM
Each set Every 3:00 Minutes
3 seconds down, 0 second pause at the bottom, 2 seconds up, 0 second pause at the top
Wod
4 Rounds - For Time:
- 15 Handstand Push Ups
- 200 Meter Run
Time Cap: 15 Minutes
Workout of the Day - October 24, 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 Minute:
- 20 Sec Handstand Hold or DB OH Hold
- 10 Gorilla Rows
- 7 Push Ups
- 100 Meter Run
Barbell Floor Press
Warm-Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 55% of 1RM
- 3 Reps @ 58% of 1RM
Barbell Floor Press
- 4 Sets of 6 Reps @3011
Use 60% of 1RM
Each set Every 3:00 Minutes
3 seconds down, no pause at the bottom, 1 seconds up, 1-second pause at the top
Wod
3 Rounds For Time of:
- 10 Handstand Push Ups
- 20 Alternating Renegade Rows
- 200 Meter Run
Time Cap: 10 Minutes
Workout of the Day - October 3, 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 Minute:
- 20 Single Unders
- 10 Banded Shoulder Press
- 10 Air Squats
- 5 Banded Passthrough
Barbell Thruster
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.
Barbell Thruster
- 3 Sets of 3 Reps
Rest 2:00 Min between each set.
*Start at 80% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
15 Minute EMOM
- Minute 1: 15 Wall Balls
- Minute 2: 10 Handstand Push-Ups
- Minute 3: 40 Double Unders (60 Single Unders)
- Minute 4: Rest