Workout of the Day - October 31, 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:
- 100 Meter Run
- 10 Air Squats
- 10 Russian KB Swings
- 20 Walking Lunges
Deadlift
Warm Up Sets:
- 8 Reps @ 55% of 1RM
- 6 Reps @ 58% of 1RM
- 3 Reps @ 60% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 3010
Use 65% 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
3 Rounds - For Time:
- 20 Pistol Squats (Alternating)
- 25 Kettlebell Swings (53/35)
- 400 Meter Run
Time Cap: 15 Minutes
Weights:
RX: 53/35 lb (24/16 kg)
Scaled: 35/26 lb (16/12 kg)
Beginner: 26/18 lb (12/8 kg)
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 14, 2024
10AM CLASS ONLY - HAPPY COLUMBUS DAY & INDIGENOUS PEOPLES’ DAY!
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:
- 30 Single Unders
- 10 Sumo Kettlebell Deadlift
- 10 Banded Pull Aparts
- 12/9 Calorie Row
Snatch Grip Deadlift
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.
Snatch Grip Deadlift
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.
Wod
Every 5:00 x 3 Sets:
- 20 American Kettlebell Swings
- 40 Double Unders
- 500/400 Meter Row
-Rest W/ Time Remaining-
*Perform all three movements as quickly as possible within the 5-minute window.
Rest for any remaining time in the 5 minutes before starting the next set.
Weight:
RX: 53/35
Int: 44/26
Beg: 26/18 or less
Workout of the Day - October 11, 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 Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Strict Presses (75/55)
- 1 minute Ball Slams (20/14)
- 1 minute Russian Kettlebell Swings (45/35)
- 1 minute Burpees
- 1 minute Calorie Row
- 1 minute Rest
Workout of the Day - October 1, 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:
- 10 Kettlebell Deadlifts
- 10 Air Squats
- 5 Inchworm + Push Ups
- 5 PVC Passthrough
Snatch Grip Deadlift
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.
Snatch Grip Deadlift
- 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
14 Minute AMRAP:
- 15 American Kettlebell Swings (53/35)
- 10 Single Arm Kettlebell Front Squats (5 each side)
- 10 Single Arm Kettlebell Push Press (5 each side)
Goal: 4-6 Rounds
Weight:
RX: 53/35
Int: 44/26
Beg: 26/18 or less
Workout of the Day - September 16, 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 Minutes:
- 20 Jumping Jacks
- 5 PVC Passthrough
- 10 PVC Good Morning
- 10 Banded Shoulder Press
Snatch Grip Deadlift
Specific Warm Up - 3 Sets:
- 5 Reps @55%
- 5 Reps @60%
- 5 Reps @65%
Rest 1 Min between each set.
Snatch Grip Deadlift
- 3 Sets of 5 Reps
Rest 3:00 Min between each set.
*Start at 70% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
4 Rounds of:
- 15 Kettlebell Swings (53/35 lbs)
- 10 Dual Kettlebell Push Jerks (35/26 lbs)
Time Cap: 8 Minutes
Weight:
KB Swings:
RX: 53/35
Int: 35/20
Beg: 20/10 or less
Push Jerks:
RX: 35/26
Int: 26/15
Beg: 20/10 or less