Workout of the Day - November 12, 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 Minute EMOM:
- 1 - Banded Pull Aparts
- 2 - Banded Passthrough
- 3 - Plank Shoulder Taps
- 4 - Banded Bent Over Rows
- 5 - Row
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 @4011
+ 15% added weight
Each set Every 3:00 Minutes
4 seconds down, 1 second hold at the top, no pause at the bottom
Wod
15 Minute EMOM:
- Odd Minute: 10 Chest To Bar Pull Ups
- Even Minute: 10 Ring Dips
*Complete the specified reps each minute, alternating between Chest-to-Bar Pull-Ups and Dips for 15 minutes. Adjust reps as needed to maintain the pace.
Workout of the Day - November 7, 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 Minute:
- 5 Low Box Jumps
- 7 Inchworms to Push Ups
- 20 Single Unders
- 5/5 Spiderman Stretch + Reach
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
15 Minute EMOM:
- Minute 1: 12 Box Jump Overs (24/20 in)
- Minute 2: 15 Push-Ups
- Minute 3: 30 Double Unders
Workout of the Day - November 5, 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:
- 10 Counterbalance Squats
- 7 Scapular Pull Ups
- 10 Single Leg V-Ups
- 100 Meter Run
Wod
For Time:
- 5 Front Squats (155/105)
- 10 Pull-Ups
- 15 Toes-to-Bars
- 5 Front Squats
- 10 Pull-Ups
- 15 Toes-to-Bars
- 5 Front Squats
- 10 Pull-Ups
- 15 Toes-to-Bars
Time Cap: 16 Minutes
Weight:
RX: 155/105 lbs
Scaled: 115/75 lbs
Beginner: 75/55 lbs or Dumbbell Front Squats (30/20 lbs)
Accessory
3 Sets:
- 20 Frog Pumps
- 20 Banded Lat Pull Down
- 15 Weighted L-Crunches
Rest 1 Minute between each set.
Workout of the Day - November 4, 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)
Skill
Isometric Handstand:
- 4x0:15
Conditioning
20 Minute EMOM (10 Rounds):
- 1st minute = 5 Pull-ups
- 2nd minute = 10 Push-up
Workout of the Day - November 2, 2024
Warm-up
5 Minutes:
- 12/9 Calorie Row
- 8 PVC Passthroughs
- 10 Banded Pull Aparts
- 20 Walking Lunges
WOD
PARTNER WOD
25 Minute AMRAP:
P1: Rowing
- 500/400 Meter Row
Action: Partner 1 rows until reaching the specified distance.
P2: AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Action: Partner 2 performs as many rounds of the above movements as possible while Partner 1 is rowing.
Switch:
When Partner 1 completes their rowing distance, partners switch roles.
Notes:
Continue switching back and forth for the full 25 minutes.
Count the total number of rounds Partner 2 completes during each rowing interval for scoring.
INDIVIDUAL WOD:
25 Minute AMRAP:
- 500/400 Meter Row
2 Rounds:
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
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 - October 25, 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:
- 10 Banded Overhead Pull Aparts
- 15 Calf Raises
- 8 Kip Swings
- 30 Single Unders
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 @ 2011
Each set Every 3:00 Minutes
2 seconds down, 1-second hold at the top, no pause at the bottom
Wod
5 Rounds - For Reps:
- 1 Minute: 10 Chest To Bar Pull Ups
- 1 Minute: Max Double Unders
- 1 Minute: Rest
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
Workout of the Day - October 15, 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:
- 10 Overhead Banded Pull Aparts
- 8 Scapular Push Ups
- 5 PVC Passthroughs
- 100 Meter Run
Wod
18 Min AMRAP:
- 10 Pull Ups
- 15 Dumbbell Floor Press
- 200 Meter Run
Goal: 4-6+ Rounds
Weights
RX: 50/35 lbs
Scaled: 35/25 lbs
Beginner: 20/15 lbs
Accessory
3 Sets:
- 12 Dumbbell Bent Over Rows
- 12 Dumbbell Skull Crushers
- 15 Rower Seat - Hamstring Curls
Rest: 1:15
Workout of the Day - October 9, 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 Minute:
- 12/9 Calorie Row
- 10 Jumping Jacks
- 10 Banded Bent Over Rows
- 10 Banded Thrusters
Barbell Hip Thrust on Floor
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.
Barbell Hip Thrust on Floor
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.
Wod
For Reps & Calories:
- Tabata Calorie Row
- Rest 1 Minute
- Tabata Pull Ups
- Rest 1 Minute
- Tabata Thrusters (75/55)
Tabata = 8 Rounds of (20 seconds work / 10 seconds rest per movement. (4 Minutes each tabata)
Complete each movement fully before moving to the next.
Workout of the Day - October 7, 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 Scapular Pull Ups
- 8 Spiderman w/ Thoracic Rotation (Per side)
- 10 Banded Lat Pull Down
- 8 Jumping Air Squats
Pre-Workout: Max Pull-Ups Test
- Max Reps of Strict Pull Ups in One Sitting
Instructions:
Perform as many pull-ups as possible in one continuous effort without dropping from the bar.
Scaling Options:
Expert Level:
- Strict Pull-Ups: Perform as many strict pull-ups as possible without kipping.
Intermediate Level:
- Kipping Pull-Ups
Beginner Level:
- 1. Band-Assisted Pull-Ups
- 2. Jumping Pull-Ups
- 3. Ring Rows
Wod
7 Minute AMRAP:
- 7 Burpee Box Jump Overs (24/20 inches)
- 7 Toes to Bars
Goal: 5-7 Rounds
Accessory
3 Sets:
- 10 Three Point Dumbbell Rows
- 30 Sec Hollow Body Hold
- 12 Hammer Curls
Rest - 1 minute between each set
Workout of the Day - September 21, 2024
Warm-up
5 Minutes:
- 100 Meter Run
- 20 Plank Shoulder Taps
- 10 Jumping Squats
- 10 Banded Shoulder Press
Wod
A. Partner Wod:
32 Min AMRAP:
- 20 Burpee Box Jump Overs
- 30 Pull Ups / Ring Rows
- 400 Meter Medball Run (Both)
- 30 Goblet Squats
- 30 Double Unders / Single Unders
B. Individual Wod:
32 Min AMRAP::
- 10 Burpee Box Jump Overs
- 15 Pull Ups / Ring Rows
- 400 Meter Medball Run
- 15 Goblet Squats
- 30 Double Unders / Single Unders
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.