Workout of the Day - March 19, 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
- 10 Burpees
- 8 Single Arm Dumbbell Presses (each side)
- 10 Toes Elevated Romanian Deadlifts
- 20 Banded Side Steps
- 0:30 Hollow Hold
Strength
Deadlift:
- 4x3 @ 85%
- Rest 2:30 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
10 Rounds for time:
- 1 Rope Climb
- 10 Step-ups
- 10/8 Calorie Row
Time cap = 17 minutes
Workout of the Day - March 14, 2025
Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)
Warm-up
- 200m Run
- 10 Tempo Goblet Squats
- 15 Dumbbell Rear Delt Flys
- 10 Pallof Presses (each side)
- 10 Kip Swings
Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 10 Weighted Step-ups (each side)
- 2nd 1:30 = 0:30 Side Plank (each side)
- 3rd 1:30 = 15 Tempo Floor Presses
- 4th 1:30 = 10-12 Band Assisted Strict Pull-ups
Conditioning
2 Rounds for time:
- 3 Rope Climbs
- 9 Handstand Push-ups
- 18 Burpees
- 30 Weighed Lunges (20/15)
- 45 Double Unders
Workout of the Day - February 12, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
- 200m Run
- 10 Step-ups
- 15 V-ups
- 10 Goblet Squats
- 10 Sots Presses
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%
Conditioning
3 Rounds for time:
- 400m Run
- 21 Kettlebell Swings (55/35)
- 3 Rope Climbs
Workout of the Day - February 6, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
- 12/10 Calorie Row
- 15 Air Squats
- 10 Banded Side Steps (each side)
- 10 Clamshells (each side)
- 15 Ring Rows
Strength
Back Squat:
Take 20 minutes to complete:
- 1x5 @ 67%
- 1x5 @ 76%
- 1x3 @ 81%
- 1x2 @ 86%
- 1x1 @ 95%
Conditioning
For time:
3 Rounds of:
- 2 Rope Climbs
- 20 Push-ups
- 0:45 Wall Sit (25/15)
Then, 3 Rounds of:
- 2 Rope Climbs
- 20 Step-ups
- 0:45 Plank
Time cap = 18 minutes
Workout of the Day - January 31, 2025
Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)
Warm-up
- 200m Run
- 10 Bulgarian Split Squats (each side)
- 20 Band Pull Aparts
- 10 Strict Burpees
- 20 Clam Crunches
Strength
Deadlift:
- Every 2:00 x 4 sets
- 1x3 @ 80%
- 3x3 @ 85%
- Dead-stop Reps (no touch & go)
Conditioning
For time:
3 Rounds of:
- 3 Rope Climbs
- 15 Front Squats (115/80)
Then, 3 Rounds of:
- 6 Handstand Push-ups
- 30 Sit-ups
Workout of the Day - January 20, 2025
Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- Wrist Stretches (10 each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
- 200m Run
- 10 Single Leg Romanian Deadlifts (each side)
- 20 Band Pull Aparts
- 15 V-ups
Strength
Strict Press:
- Build up to a heavy set of 5 reps
- Take at least five sets to build to your max
- Rest at least 2:00 between sets
Conditioning
10 Rounds for time:
- 15 Wall Balls
- 1 Rope Climb
Time Cap = 16 minutes
Workout of the Day - January 11, 2025
Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)
Warm-up
10 minutes for quality:
- 1:00 Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Single Arm Presses (each side)
- 0:30 Hollow Hold
Conditioning
4 Rounds for time:
- 500/400m Row
- 15 Medicine Ball Cleans
- 15 Burpees
- 2 Rope Climbs
Workout of the Day - January 2, 2025
Mobility
- 2:00 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
5 minutes for quality:
- 5 Burpees
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 0:20 L-sit Hold
Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 5 sets
- 5x(1+2+1) @ 70% of 1RM Clean
Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 3 Rope Climbs
- 400m Run
Workout of the Day - December 24, 2024
Christmas Eve - 12pm Class Only!
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 Push Up to Down Dogs
- 10 Banded Overhead Pull Aparts
- 8 Single Leg V-Ups
- 5 Inchworms to standing
- 10 Ring Rows (or Bent-Over Dumbbell Rows)
Handstand Push Up - Skill
10-Minute EMOM:
- Odd minutes: 3-5 Strict Handstand Push-Ups (use scaling as needed)
- Even minutes: 10 Handstand Shoulder Taps on box/pike or Handstand Hold or 20 Plank Shoulder Taps
Wod
9 Minute AMRAP:
- 15 Push-Ups
- 3 Rope Climbs (15 ft)
Workout of the Day - November 29, 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:
- 15 Jumping Jacks
- 5 Inchworm + Push Ups
- 10 Air Squats
- 5 Scapular Pull-Ups
- 10 Alternating Samson Lunges
Hang Power Snatch 2 - Practice
3 Rounds:
- Minute 1: Hang Power Snatch (5 reps)
- Minute 2: Snatch High Pull (8 reps with explosive effort)
- Minute 3: Snatch Balance (6 reps)
- Minute 4: Rest
*Use 65% of 1RM of your Snatch.
Wod
10 Minute AMRAP:
- 10 Dumbbell Power Snatches
- 1 Rope Climb
- 15/12 Calorie Row
Repeat as many rounds as possible within the 10-minute time cap.
Weight:
RX: 50/35
Scaled: 35/25
Beginner: 20/15
Workout of the Day - October 5, 2024
Warm-up
5 Minutes
- 100 Meter Run
- 8 Medball Front Squat
- 10 Banded Bent Over Rows
- 8 Spiderman + Reach
Wod - Partner
A. Partner WOD:
3 Rounds - For Time:
- 60 Wall Balls (20/14)
- 800 Meter Run (Together w/ Medball)
- 10 Rope Climbs (Split as desired)
Time Cap: 30 Minutes
B. Individual WOD:
3 Rounds - For Time:
- 30 Wall Balls (20/14)
- 400 Meter Run (W/ Ball)
- 400 Meter Run (Without Ball)
- 5 Rope Climbs
For Wall Balls and Rope Climbs athletes will work for 1 minute and 1 minute off.