Workout of the Day - December 12, 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
Hang Power Snatch 4 - Practice
3 Rounds:
- Minute 1: Snatch Balance with OH Squat (6+6 reps)
- Minute 2: Snatch Grip Deadlift (8 reps)
- Minute 3: Power Snatch + Hang Snatch (4+4 reps)
- Minute 4: Rest
*Use 65-70% of 1RM of your Snatch.
Wod
9 Minute AMRAP:
- 12 Russian Kettlebell Swings (Heavy)
- 4 Single Arm Dumbbell Push Jerks
Russian Kettlebell Swings:
RX: 70/53 lbs
Scaled: 53/35 lbs
Beginner: 35/26 lbs
Dumbbell Push Jerks:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)
Workout of the Day - December 6, 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:
- 15 Jumping Jacks
- 5 Inchworm + Push Ups
- 10 Air Squats
- 5 Scapular Pull-Ups
- 10 Alternating Samson Lunges
Hang Power Snatch 3 - Practice
3 Rounds:
- Minute 1: Snatch Deadlift (8 Reps)
- Minute 2: Drop Snatch (6 reps)
- Minute 3: Power Snatch (5 reps)
- Minute 4: Rest
*Use 70% of 1RM of your Snatch.
Wod
5 Rounds - For Time:
- 20 Sit-Ups
- 15/12 Calorie Row
Time Cap: 10 Minutes
Workout of the Day - November 29, 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:
- 15 Jumping Jacks
- 5 Inchworm + Push Ups
- 10 Air Squats
- 5 Scapular Pull-Ups
- 10 Alternating Samson Lunges
Hang Power Snatch 2 - Practice
3 Rounds:
- Minute 1: Hang Power Snatch (5 reps)
- Minute 2: Snatch High Pull (8 reps with explosive effort)
- Minute 3: Snatch Balance (6 reps)
- Minute 4: Rest
*Use 65% of 1RM of your Snatch.
Wod
10 Minute AMRAP:
- 10 Dumbbell Power Snatches
- 1 Rope Climb
- 15/12 Calorie Row
Repeat as many rounds as possible within the 10-minute time cap.
Weight:
RX: 50/35
Scaled: 35/25
Beginner: 20/15
Workout of the Day - November 22, 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 Goblet Good Mornings
- 7 Goblet Squats
- 7/7 Single Arm Kettlebell Upright Row
- 100 Meter Run
Hang Power Snatch 1 - Practice
3 Rounds:
- Minute 1: Hang Power Snatch (6 reps)
- Minute 2: Hang Snatch High Pull (8 reps)
- Minute 3: Overhead Squat (6 reps)
- Minute 4: Rest
*Use 60% of 1RM of your Snatch.
Wod
10 Rounds - For Time
- 5 Hang Power Snatches (95/65)
- 5 Front Squats
Weights:
RX: 95/65 lbs
Scaled: 75/55 lbs
Beginner: 45/35 lbs
Workout of the Day - November 13, 2024
Mobility
- 2:00 Abductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
5 Minute
- 10 Goblet Good morning
- 30 Sec Plank Hold
- 10 Banded Shoulder Press
- 15/12 Calorie Row
- 10 Alternating Lunges
- 20 Jumping Jacks
Deadlift
Warm-Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 70% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 3010
Use 75% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 3 seconds down, no pause at the bottom
Wod
16 Minute AMRAP:
- 20 Sit-Ups
- 10 Hang Power Snatches (95/65 lbs)
- 10 Burpees Over the Bar
Weight:
RX: 95 lbs / 65 lbs
Scaled: 75 lbs / 55 lbs
Beginner: 45 lbs / 35 lbs