Workout of the Day - December 11, 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:
- 10 Air Squats
- 5 Push-Ups
- 5 Hanging Knee Raises
- 10 PVC Pass-Throughs
Hang Squat Clean 4 - Practice
3 Rounds:
- Minute 1: Clean Grip Deadlift (8 reps)
- Minute 2: Clean Pulls (6 reps)
- Minute 3: Squat Clean + Front Squat (4+4 reps @65-70%)
- Minute 4: Rest
*Use 65-70% of 1 RM of your Clean
Wod
4 Rounds For Time:
- 20 Wall Balls
- 15 Push-Ups
- 10 Toes to Bar
Weight:
RX: 20/14 lbs (to a 10’/9’ target)
Scaled: 14/10 lbs (to a 9’/8’ target)
Beginner: 10/8 lbs (to an 8’ target)
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 - November 26, 2024
Mobility
- 2:00 Adductor 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 Minutes:
- 10 Air Squats
- 8 Inchworm to standing
- 5 PVC Overhead Squat
- 30 Single Unders
Hang Squat Clean 2 - Practice
3 Rounds:
- Minute 1: Clean Pulls (5 reps)
- Minute 2: Hang Squat Clean (5 reps)
- Minute 3: Clean and Jerk (4 reps)
- Minute 4: Rest
*Use 65% of 1 RM of your Clean
Wod
20 Minute AMRAP:
- 10 Barbell Overhead Squats (95/65 lbs)
- 20 Sit-Ups
- 200 Meter Run
- 40 Double Unders
Goal: 6-7+
Weight:
RX: 95/65
Scaled: 65/45
Beginner: 45/35
Workout of the Day - November 19, 2024
Mobility
- 2:00 Adductor 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 Minutes:
- 10 Air Squats
- 5 Push-Ups
- 10 Walking Lunges (5 per leg)
- 5 Burpees
Hang Squat Clean 1 - Practice
3 Rounds:
- Minute 1: Clean Deadlifts (8 Reps)
- Minute 2: Front Squats (6 Reps)
- Minute 3: Hang Clean (8 Reps)
- Minute 4: Rest
*Use 60% of 1 RM of your Clean
Wod
4 Rounds - For Time:
- 200 Meter Run
- 30 Wall Balls (20/14 lbs)
Time Cap: 13 Minutes
Weight:
RX: 20/14 lbs (to 10/9 ft target)
Scaled: 14/10 lbs (to 9/8 ft target)
Beginner: 10/6 lbs (to 9/8 ft target)