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 - October 24, 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 Minute:
- 20 Sec Handstand Hold or DB OH Hold
- 10 Gorilla Rows
- 7 Push Ups
- 100 Meter Run
Barbell Floor Press
Warm-Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 55% of 1RM
- 3 Reps @ 58% of 1RM
Barbell Floor Press
- 4 Sets of 6 Reps @3011
Use 60% of 1RM
Each set Every 3:00 Minutes
3 seconds down, no pause at the bottom, 1 seconds up, 1-second pause at the top
Wod
3 Rounds For Time of:
- 10 Handstand Push Ups
- 20 Alternating Renegade Rows
- 200 Meter Run
Time Cap: 10 Minutes