Workout of the Day - December 10, 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)
Warm-up
5 Minutes:
- 8 Ring Rows
- 5 Push Up To Down Dog
- 7 PVC Passthrough
- 30 Single Unders
Ring Muscle Up 4 - Skill Practice
3 Rounds:
- Minute 1: Kipping Pull-Ups (10 reps)
- Minute 2: Kipping Dips (8 reps)
- Minute 3: Banded Low Ring Transition (6 reps)
- Minute 4: Rest
*Use bands if necessary.
Wod
10 Minute EMOM:
- Minute 1: 5-8 Strict Pull Ups
- Minute 2: 40 Double Unders
Workout of the Day - December 2, 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)
Warm-up
5 Minutes:
- 8 Ring Rows
- 5 Push Up To Down Dog
- 7 PVC Passthrough
- 30 Single Unders
Ring Muscle Up 3 - Skill Practice
3 Rounds:
- Minute 1: Strict Pull Ups (8 Reps)
- Minute 2: Muscle Up Transition Drills (6 reps)
- Minute 3: Band-Assisted Muscle Ups (5 reps)
- Minute 4: Rest
Use bands if necessary.
Wod
12-Minute EMOM (Every Minute on the Minute):
- 8 Renegade Rows (50/35)
- 10 Box Jumps (24/20'')
Weight:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)
Workout of the Day - November 25, 2024
Mobility
- 2:00 Pec Release w/ Ball (each side)
- 10 Windmills (each side)
- 3 3-Way Wrist Stretches (0:30 each)
- 10 Supine Bridge & Twists
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Bridge & Twists (each side)
Warm-up
5 Minutes:
- 8 Ring Rows
- 5 Push Up To Down Dog
- 7 PVC Passthrough
- 30 Single Unders
Ring Muscle Up 2 - Skill Practice
3 Rounds:
- Minute 1: Ring Rows with Feet Elevated (10 reps)
- Minute 2: Deep Ring Dips (6 reps)
- Minute 3: False Grip Chest to Ring Hold (30 seconds)
- Minute 4: Rest
*Use bands if necessary.
Wod
3 Rounds - For Time:
- 7 Muscle Ups
- 12 Burpee To Target
- 50 Double Unders
Time Cap: 15 Minutes
Workout of the Day - November 18, 2024
Mobility
- 2:00 Pec Release w/ Ball (each side)
- 10 Windmills (each side)
- 3 3-Way Wrist Stretches (0:30 each)
- 10 Supine Bridge & Twists
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Bridge & Twists (each side)
Warm-up
5 Minutes:
- Minute 1: PVC Passthrough
- Minute 2: Banded OH Pull Aparts
- Minute 3: Low Box Jumps
- Minute 4: Plank Hold
- Minute 5: Inchworm + Push Ups
Ring Muscle Up 1 - Skill Practice
3 Rounds:
- Minute 1: False Grip Ring Rows (12 reps)
- Minute 2: Ring Dip Negative (8 reps)
- Minute 3: Ring Support Hold (30 seconds)
- Minute 4: Rest
*Use bands if necessary.
Wod
15 Minute AMRAP:
- 5 Strict Pull-Ups
- 9 Hand Release Push Up
- 12 Box Jump Overs (24"/20")
Workout of the Day - October 30, 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)
Warm-up
5 Minutes:
- 5 Inch Worms + Push-Up
- 10 Air Squats
- 5 Box Step-Ups (each leg)
- 10 Scapular Pull-Ups (or Ring Rows)
- 5 Jumping Jacks
Pronated Strict Pull Up
Warm-Up Sets:
- 8 Reps
- 6 Reps
- 3 Reps
Rest 1 Minute between each set.
*If no Strict Pull Ups perform Banded Pull Ups or Jumping Negative Push Ups.
Pronated Strict Pull Up
- 4 Sets of 5 Reps @3011
Each set Every 3:00 Minutes
3 seconds down, 1 second hold at the top, no pause at the bottom
Wod
10 Minute AMRAP:
- 10 Box Jump Step Down (24/20 in)
- 5 Muscle Ups
Goal: 3-5+ Rounds
Muscle-Ups:
- Chest-to-Bar Pull-Ups
- 5 Pull-Ups + 5 Dips (Ring or Bar Dips)
- 5 Jumping Pull-Ups + 5 Bench Dips
Workout of the Day - September 17, 2024
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
5 Minutes:
- 12/9 Calorie Row
- 10 Banded Pull Aparts
- 10 Air Squats
- 10 Single Leg V Ups
Wod
7 Min AMRAP:
- 250 Meter Row
- 3 Ring Muscle Ups
- 15 Sit Ups
Rest for 2 Minutes
7 Min AMRAP:
- 250 Meter Row
- 5 Pull Ups
- 15 V-Ups
Accessory
3 Sets:
- 15 Banded Face Pulls
- 10/10 Goblet Deficit Split Squats
- 30 Sec Hollow Hold
Rest 1 Minute between each set.