Workout of the Day - December 20, 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)
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Knee Tucks
- 1:00 Wall Sit
Accessory #2
3 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 15 Dumbbell Romanian Deadlifts
- 1:00 Plank
Workout of the Day - November 21, 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
Conditioning
20 Minute EMOM (10 Rounds):
- 1st minute = 10 Back Squats
- 2nd minute = 5 Deadlifts
Accessory
8 Minute EMOM (4 Rounds):
- 1st minute = 0:45 Hollow Hold
- 2nd minute = 0:45 Plank
Workout of the Day - September 27, 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:
- 5 Push Up to Down Dogs
- 10 Russian Kettlebell Swings
- 8 Goblet Squats
- 10 PVC Passthrough
Wod
For Time:
- 10 Burpee Pull-Ups
- 20 Air Squats
- 10 Burpee Pull-Ups
- 20 Air Squats
- 10 Burpee Pull-Ups
- 20 Air Squats
- 10 Burpee Pull-Ups
Time Cap: 7 Minutes
Accessory
4 Sets:
- 12 Dumbbell Romanian Deadlifts
- 12 Dumbbell Bent Over Rows (Per Arm)
- 12 Dumbbell Shoulder Press
- 1 Minute Plank
Rest 1 Minute between each set.