Workout of the Day - December 4, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minutes:
1 Round - Barbell Warm Up:
- 5 Barbell Good Mornings
- 5 Barbell Back Squats
- 5 Barbell Elbow Rotations
- 5 Barbell Shoulder Press
- 5 Barbell Front Squats
- 5 Barbell ROM Deadlift
Then in remaining time:
- 12/9 Calorie Row
- 8 Air Squats
- 8 Banded Pull Aparts
Hang Squat Clean 3 - Practice
3 Rounds:
- Minute 1: Front Squat (6 reps)
- Minute 2: Clean Grip Deadlift (6 reps)
- Minute 3: Full Squat Clean (5 reps)
- Minute 4: Rest
*Use 70% of 1 RM of your Clean
Wod
3 Rounds - For Time:
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Push Jerks
Time Cap: 15 Minutes
Weight:
RX: 115/85 lbs
Scaled: 95/65 lbs
Beginner: 45/35 lbs
Workout of the Day - October 28, 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:
- 5 Barbell Good Mornings
- 5 Barbell Elbow Rotations
- 5 Barbell Shoulder Press
- 5 Barbell Front Squats
- 5 PVC Passthroughs
- 100 Meter Run
Back Squat
Warm Up Sets:
- 8 Reps @ 55% of 1RM
- 6 Reps @ 58% of 1RM
- 3 Reps @ 60% of 1RM
Back Squat
- 4 Sets of 5 Reps @3020
Use 65% of 1RM
Each set Every 3:00 minutes
3 seconds down, no pause at the bottom, 2 seconds up, no pause at the top
WOD
5 Rounds For Time
- 12 Deadlifts (155/105 lb)
- 9 Hang Power Cleans (155/105 lb)
- 6 Push Jerks (155/105 lb)
Time Cap: 20 Minutes
Weights:
RX: 155/105
Int: 115/ 75
Beg: 75/55 or only barbell
Workout of the Day - October 16, 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 Minute:
1 Round of Barbell Warm Up:
- 5 Good Mornings
- 5 Back Squat
- 5 Elbow Rotation
- 5 Strict Press
- 5 Front Squats
- 5 Romanian Deadlifts
Then in time remaining an AMRAP of:
- 100 Meter Run
- 10 Banded Shoulder Press
- 10 Banded Upright Rows
Barbell Thruster
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.
Barbell Thruster
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.
Wod
5 Rounds - For Time:
- 10 Hang Power Cleans (115/85)
- 10 Push Jerks (115/85)
Time Cap: 10 Minutes
Weights:
RX: 115/85
Scaled: 95/65
Beginner: 75/55 or less
Workout of the Day - September 26, 2024
Mobility
- 2:00 External Hip Release (each side)
- 3 Super Squats (0:30 each pose)
- 1:00 Brettzel (each side)
- 2:00 Deer Pose (each side)
- 1:00 Banded Hang
- 5 Walk the Dogs
- 10 Elbow Bends
Warm-up
5 Minute:
- 15 Jumping Jacks
- 10 Air Squats
- 5 Push Ups
- 10 Kettlebell Swings
- 5 Inchworms to standing
Barbell Hip Thrust on Floor
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.
Barbell Hip Thrust on Floor
- 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
For Time:
9-7-5
- Hang Power Clean (135/95 lbs)
- Push Jerk (135/95 lbs)
Rest 1 Minute
10-8-6
- Hang Power Clean (115/75 lbs)
- Push Jerk (115/75 lbs)
Rest 1 Minute
11-9-7
- Hang Power Clean (95/65 lbs)
- Push Jerk (95/65 lbs)
Time Cap: 15 Minutes
Weight:
RX:
First Triplet: 155/105 lbs
Second Triplet: 135/95 lbs
Third Triplet: 115/75 lbs
Int:
First Triplet: 115/75 lbs
Second Triplet: 95/65 lbs
Third Triplet: 75/55 lbs
Beg:
First Triplet: 95/65 lbs
Second Triplet: 75/55 lbs
Third Triplet: 55/35 lbs