Workout of the Day - April 18, 2025
Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)
Warm-up
- 20/16 Calorie Row
- 10 Inchworms
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 1:00 Plank
Skill
Double Unders:
Unbroken Double Under Attempts
- 3 x Max Unbroken Double Unders
- Rest 2:00 Between Sets
3 Sets:
- 20 Tibialis Raises
- 1:00 Dead Hang Hold
Conditioning
21-15-9 reps for time:
- Overhead Squats (75/50)
- Bar Facing Burpees
500m/400m Row after each round
Workout of the Day - April 5, 2025
Mobility
- 1:00 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
- 20/16 Calorie Row
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 20 Banded Face Pulls
- 10 PVC Overhead Squats
- 0:30 Hollow Hold
Conditioning
5 Rounds for time:
- 10 Overhead Squats (95/65)
- 10 Bar Facing Burpees
- 20 Sit-ups
- 100m Farmers Carry (55/35)
- 250m/200m Row
Time cap = 30 minutes
Workout of the Day - March 24, 2025
Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)
Warm-up
- 12/10 Calorie Row
- 15 Banded Good Mornings
- 10 Burpees
- 20 Lunges
- 0:30 Side Plank (each side)
Strength
Pause Overhead Squat:
- 5x5 @ 55-60%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Pull-ups
- 20 Box Jumps/Step-ups
- 20/16 Calorie Row
Workout of the Day - November 26, 2024
Mobility
- 2:00 Adductor 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 Inchworm to standing
- 5 PVC Overhead Squat
- 30 Single Unders
Hang Squat Clean 2 - Practice
3 Rounds:
- Minute 1: Clean Pulls (5 reps)
- Minute 2: Hang Squat Clean (5 reps)
- Minute 3: Clean and Jerk (4 reps)
- Minute 4: Rest
*Use 65% of 1 RM of your Clean
Wod
20 Minute AMRAP:
- 10 Barbell Overhead Squats (95/65 lbs)
- 20 Sit-Ups
- 200 Meter Run
- 40 Double Unders
Goal: 6-7+
Weight:
RX: 95/65
Scaled: 65/45
Beginner: 45/35