Workout of the Day - November 11, 2024
Happy Veterans Day! 10:00am Class Only!
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 Minutes:
- 10 Air Squats
- 8 Push Ups
- 200 Meter Row
- 10 Kettlebell Swings (Light)
- 5 Burpees
Wod
3 Rounds - For Time:
- 12 Front Squats (115/85)
- 9 Push Jerks
- 250/200 Meter Row
- Rest 2 Minutes
Time Cap: 15 Minutes
*Treat each round as a sprint. Record each round.
Weight:
RX: 115/85
Int: 95/65
Beg: 75/55 or less
Accessory
3 Sets:
- 8 Half Kneeling Bottoms Up Press
- 10 Banded Lateral Walks
- 30 Sec Hollow Hold/Bend Hollow Hold
- Rest 1:15 Minutes between each set
Workout of the Day - October 29, 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)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Single Leg Balance on Bosu/Balance Pad Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Ground to Overhead (75/55)
- 1 minute Box Jumps
- 1 minute Sumo Deadlift High Pulls (75/55)
- 1 minute Wall Balls
- 1 minute Calorie Row
- 1 minute Rest
Workout of the Day - October 23, 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)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Single Leg Balance Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Push Jerks (75/55)
- 1 minute Front Squats (75/55)
- 1 minute American Kettlebell Swings (45/35)
- 1 minute 8 Count Body Builders
- 1 minute Calorie Row
- 1 minute Rest
Workout of the Day - October 17, 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)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Kneeling Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Push Presses (75/55)
- 1 minute Wall Balls (20/14)
- 1 minute Kettlebell Sumo Deadlift High Pulls (45/35)
- 1 minute Burpees over Bar
- 1 minute Calorie Row
- 1 minute Rest