Workout of the Day - January 17, 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
- 20/16 Calorie Row
- 10 Dumbbell Single Arm Upright Rows (each side)
- 15 Side Leg Raises (each side)
- 20 Clam Crunches
Strength
Back Squat:
- 1x8 @ 62%
- 1x6 @ 71%
- 1x4 @ 81%
- 1x4 @ 86%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 350m/300m Row
- 10 Burpees over Bar
- 5 Power Snatches (70%)
Workout of the Day - January 13, 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
- 500/400m Row
- 10 Push-ups
- 10 Kip Swings
- 20 Air Squats
Strength
Power Clean + Power Jerk:
- 12 minute EMOM
- 2+1 @ 70%
Conditioning
5 Rounds for time:
- 5 Handstand Push-ups
- 10 Wall Balls
- 20/16 Calorie Row
Time Cap = 15 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 10, 2025
Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
- 20/16 Calorie Row
- 5 Dumbbell Single Arm Overhead Squats (each side)
- 20 Glute Bridges
- 10 Sots Presses
Skill
Toes to Bar:
- 3x8-10 Strict Hanging Knee Raises
- 3x8-10 Kipping Knee to Elbows
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 16 Dumbbell Thrusters (35/25)
- 50 Double Unders
- 20 Step-ups
Workout of the Day - January 3, 2025
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 for quality:
- 100m Run
- 10 Ring Rows
- 15 Push-ups
- 20 Heel Overs
Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%, 1x12 @ 45%, 1x8 @ 55%, 3x6 @ 60%
Conditioning
16 minute AMRAP:
- 250m/200m Row
- 15 Floor Presses (35/25)
- 20 Step-ups
- 15 Hollow Rocks
Workout of the Day - December 31, 2024
New Year’s Eve - 12pm Class Only!
Warm-up
5 minutes:
- 250m Row
- 5 Inchworms
- 10 Kip Swings
- 15 Air Squats
12/31
For Time:
- 31 Push Presses (75/55)
- 31 Pull-Ups
- 31 Snatches (75/55)
- 31 Sit-Ups
- 31 Toes-to-Bars
- 31 Push-Ups
- 31 Box Jumps
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges
- 31 Burpees
- 366 meter Row
Workout of the Day - December 23, 2024
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:
- 30 Seconds Jumping Jacks
- 10 Air Squats
- 5 Inchworms to standing
- 5 Ring Rows or Bent-Over Dumbbell Rows
- 10 Sit-Ups
Back Squat
Specific Warm Up - 3 Sets:
- 8 Reps @65%
- 6 Reps @70%
- 4 Reps @75%
Rest 1 Min between each set.
Back Squat
- 3 Sets of 3 Reps @2021
Use 80% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
For Time:
- 50 Goblet Reverse Lunges
- 40 Chest to Bar Pull-Ups
- 500 Meter Row
- 50 Sit-Ups
- 40 Goblet Reverse Lunges
- 30 Chest to Bar Pull-Ups
- 400 Meter Row
- 40 Sit-Ups
Time Cap: 20 Minutes
Workout of the Day - December 18, 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:
- 15/12 Calorie Row
- 7 Hand Release Push Ups
- 15 Jumping Jacks
- 8 Sit Ups
WOD
20 Minute EMOM:
- 15/12 Calorie Row
- 15 Push-ups
- 40 Double Unders
- Rest
Scaling Options:
- 12/9 Calorie Row
- Knee Push-ups
- 60 Single Unders
Workout of the Day - December 16, 2024
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:
- 30 Seconds Easy Row
- 10 Air Squats
- 5 Box Step-Ups (each leg)
- 5 Inchworms to standing
- 10 Jumping Jacks
Back Squat
Specific Warm Up - 3 Sets:
- 8 Reps @60%
- 6 Reps @65%
- 4 Reps @70%
Rest 1 Min between each set.
Back Squat
- 3 Sets of 3 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
Every 3:00 Minutes X 5 Sets:
- 10 Box Jump Overs
- 250/200 Meter Row
Rest for the remainder of the 3 minutes, then repeat for a total of 5 sets.
Workout of the Day - December 14, 2024
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:
- 12/9 Calorie Row
- 20 Walking Lunges
- 7 Sprawls (No Push Up Burpee)
- 8 V-Ups
WOD
25 Min AMRAP:
- 10/8 Calorie Row
- 8 Dumbbell Thrusters (35/25)
- 6 Burpee Over the Dumbbell
*With your partner, alternate rounds. One works while the other rests.
*If solo, rest as long as it took you to do each round.
Workout of the Day - December 13, 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:
- 12/9 Calorie Row
- 8 Banded Shoulder Press
- 8 Single Leg V-Ups
- 8 Scapular Push Ups
Hand Stand Push Up 4 - Practice
3 Rounds:
- Minute 1: Wall Walks (3 reps)
- Minute 2: Strict Handstand Push Up (4 reps)
- Minute 3: Kipping Handstand Push Up (4-6 reps)
- Minute 4: Rest
Wod
3 Rounds For Time (80% effort per round):
- 250/200 Meter Row
- 15 Burpees
- 25 Sit-Ups
Rest 2 Minutes Between Rounds
Workout of the Day - December 7, 2024
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:
- 15/12 Calorie Row
- 5 Burpees
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD - Cindy, Row!
3 Rounds - For Time:
- 1,000/800 Meter Row
- 4 Rounds of Cindy
Time Cap: 35 Minutes
Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Workout of the Day - December 6, 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:
- 15 Jumping Jacks
- 5 Inchworm + Push Ups
- 10 Air Squats
- 5 Scapular Pull-Ups
- 10 Alternating Samson Lunges
Hang Power Snatch 3 - Practice
3 Rounds:
- Minute 1: Snatch Deadlift (8 Reps)
- Minute 2: Drop Snatch (6 reps)
- Minute 3: Power Snatch (5 reps)
- Minute 4: Rest
*Use 70% of 1RM of your Snatch.
Wod
5 Rounds - For Time:
- 20 Sit-Ups
- 15/12 Calorie Row
Time Cap: 10 Minutes
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 - November 23, 2024
Friends & Family Fitness WOD
Warm-up
5 Minutes:
- 15/12 Calorie Row
- 5 Burpees
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD
25 Minute AMRAP:
- 6 DB Alt Arm Snatch
- 6 Burpees
- 6 KB Russian Swings
- 6 Lunges
- 6 Hand Release Push ups
- 6 cal Row*
*Add 6 calories on the Row after each round.
Workout of the Day - November 14, 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:
- 10/10 Forward Leg Swings
- 10 Arm Swings
- 15 Jumping Jacks
- 45 Sec Row/Bike/100 Meter Run
Barbell Floor Press
Warm-Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 70% of 1RM
Barbell Floor Press
- 4 Sets of 6 Reps @3020 Use 75% of 1RM
Each set Every 3:00 Minutes
3 seconds down, 0 second pause at the bottom, 2 seconds up, 0 second pause at the top
Wod
5 Rounds - For Time:
- 250/200 Meter Row
- 5 Dumbbell Devil's Press (50/35 lbs)
Time Cap: 10 Minutes
Weights:
RX: 50/35 lbs
Scaled: 35/25 lbs
Beginner: 25/15 lbs
Workout of the Day - November 11, 2024
Happy Veterans Day! 10:00am Class Only!
Mobility
- 2:00 Abductor 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 Push Ups
- 200 Meter Row
- 10 Kettlebell Swings (Light)
- 5 Burpees
Wod
3 Rounds - For Time:
- 12 Front Squats (115/85)
- 9 Push Jerks
- 250/200 Meter Row
- Rest 2 Minutes
Time Cap: 15 Minutes
*Treat each round as a sprint. Record each round.
Weight:
RX: 115/85
Int: 95/65
Beg: 75/55 or less
Accessory
3 Sets:
- 8 Half Kneeling Bottoms Up Press
- 10 Banded Lateral Walks
- 30 Sec Hollow Hold/Bend Hollow Hold
- Rest 1:15 Minutes between each set
Workout of the Day - November 9, 2024
Mobility
- 2:00 Abductor 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:
- 15/12 Calorie Row
- 5 Burpees
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD
30 Minute AMRAP:
- 12 Cal Row
- 12 Box Jump Overs: (24/20)
- 9 Cal Row
- 9 Burpees
- 6 Cal Row
- 6 Devil's Press (35/20)
Rest 1 Minute
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 - November 1, 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 Push-Ups
- 10 Air Squats
- 5 Inchworms to standing
- 10 Jumping Jacks
- 12/9 Calorie Row
Barbell Floor Press
Warm Up Sets:
- 8 Reps @ 55% of 1RM
- 6 Reps @ 58% of 1RM
- 3 Reps @ 60% of 1RM
Barbell Floor Press
- 4 Sets of 6 Reps @3020
Use 65% of 1RM
Each set Every 3:00 Minutes
3 seconds down, 0 second pause at the bottom, 2 seconds up, 0 second pause at the top
Wod
12 Minute AMRAP:
- 10 Burpee To Target (6 inches above reach)
- 15 Calorie Row
Goal: 4-5+ Rounds