Workout of the Day - December 21, 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 Banded Pull Aparts
- 20 Plank Shoulder Taps
- 8 Scapular Pull Ups
- 8 Banded Passthrough
12 Days Of Christmas
For Time, adding one movement per round:
- 1 Sumo Deadlift High-Pull (75/55 lb)
- 2 Thrusters (75/55 lb)
- 3 Push Presses (75/55 lb)
- 4 Power Cleans (75/55 lb)
- 5 Power Snatches (75/55 lb)
- 6 Kettlebell Swings (53/35 lb)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double-Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lb Plate)
Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP — 364 total repetitions.
Workout of the Day - December 9, 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
Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk
Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang
Workout of the Day - November 23, 2024
Friends & Family Fitness WOD
Warm-up
5 Minutes:
- 15/12 Calorie Row
- 5 Burpees
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD
25 Minute AMRAP:
- 6 DB Alt Arm Snatch
- 6 Burpees
- 6 KB Russian Swings
- 6 Lunges
- 6 Hand Release Push ups
- 6 cal Row*
*Add 6 calories on the Row after each round.
Workout of the Day - November 16, 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 Minutes:
- 5 Inchworm + Push Ups
- 10 Air Squats
- 15 Jumping Jacks
- 10 Reverse Lunges
- 100 Meter Run
WOD
A. Partner WOD:
30 Minute AMRAP:
- 400 Meter Run*
- 60 Toes To Bars
- 80 Russian KB Swings (53/35)
- 120 KB Goblet Alternating Lunges
- 160 Double Unders or 320 Single Unders
*P1 & P2 will complete the 400 meter run together.
All other work will be split as needed. P1 Works while P2 rests.
*Every 100 Meter = 1
B. Individual WOD:
- 30 Minute AMRAP:
- 400 Meter Run
- 30 Toes To Bars
- 40 Russian KB Swings
- 60 KB Goblet Alternating Lunges
- 80 Double Unders or 160 Single Unders
Workout of the Day - October 21, 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:
- 12/9 Calorie Row
- 20 Walking Lunges
- 8 Hand Release Push Ups
- 10 Glute Bridges
Back Squat
Warm Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 70% of 1RM
Back Squat
- 4 Sets of 5 Reps @4020
Use 75% of 1RM
Each set Every 3:00 minutes
4 seconds down, no pause at the bottom, 2 seconds up, no pause at the top
Wod
For Time:
- 20 Overhead Walking Lunges (95/65 lbs)
- 500/400 Meter Row
- 15 Burpee Over the Barbell
- 15 Overhead Lunges (95/65 lbs)
- 400/300 Meter Row
- 10 Burpee Over the Barbell
- 10 Overhead Lunges (95/65 lbs)
- 300/200 Meter Row
- 5 Burpee Over the Barbell
Time Cap: 15 Minutes
Weight:
RX: 95 lbs / 65 lbs
Scaled: 75 lbs / 55 lbs
Beginner: 45 lbs / 35 lbs
Workout of the Day - October 19, 2024
Warm-up
5 Minute EMOM:
- 1 Minute: Single Unders
- 1 Minute: Spiderman + Reach
- 1 Minute: PVC Passthrough
- 1 Minute: Banded Good Mornings
- 1 Minute: Banded Pull Aparts
WOD - Partner
A. Partner Version
30 Min AMRAP (Split with partner):
- 150 Double Unders
- 100 Walking Lunges
- 50 Dumbbell Snatch (50/35)
- 25 Pull Ups
B. Individual Version
30 minute AMRAP:
- 75 Double Unders
- 50 Walking Lunges
- 25 Dumbbell Snatches (50/35 lbs)
- 12 Pull-Ups