Workout of the Day - October 9, 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:
- 12/9 Calorie Row
- 10 Jumping Jacks
- 10 Banded Bent Over Rows
- 10 Banded Thrusters
Barbell Hip Thrust on Floor
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.
Barbell Hip Thrust on Floor
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.
Wod
For Reps & Calories:
- Tabata Calorie Row
- Rest 1 Minute
- Tabata Pull Ups
- Rest 1 Minute
- Tabata Thrusters (75/55)
Tabata = 8 Rounds of (20 seconds work / 10 seconds rest per movement. (4 Minutes each tabata)
Complete each movement fully before moving to the next.
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