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
Workout of the Day - October 29, 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)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Single Leg Balance on Bosu/Balance Pad Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Ground to Overhead (75/55)
- 1 minute Box Jumps
- 1 minute Sumo Deadlift High Pulls (75/55)
- 1 minute Wall Balls
- 1 minute Calorie Row
- 1 minute Rest
Workout of the Day - October 23, 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)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Single Leg Balance Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Push Jerks (75/55)
- 1 minute Front Squats (75/55)
- 1 minute American Kettlebell Swings (45/35)
- 1 minute 8 Count Body Builders
- 1 minute Calorie Row
- 1 minute Rest
Workout of the Day - October 21, 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 Minutes:
- 12/9 Calorie Row
- 20 Walking Lunges
- 8 Hand Release Push Ups
- 10 Glute Bridges
Back Squat
Warm Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 70% of 1RM
Back Squat
- 4 Sets of 5 Reps @4020
Use 75% of 1RM
Each set Every 3:00 minutes
4 seconds down, no pause at the bottom, 2 seconds up, no pause at the top
Wod
For Time:
- 20 Overhead Walking Lunges (95/65 lbs)
- 500/400 Meter Row
- 15 Burpee Over the Barbell
- 15 Overhead Lunges (95/65 lbs)
- 400/300 Meter Row
- 10 Burpee Over the Barbell
- 10 Overhead Lunges (95/65 lbs)
- 300/200 Meter Row
- 5 Burpee Over the Barbell
Time Cap: 15 Minutes
Weight:
RX: 95 lbs / 65 lbs
Scaled: 75 lbs / 55 lbs
Beginner: 45 lbs / 35 lbs
Workout of the Day - October 18, 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 Minutes:
10/10 Forward Leg Swings
10 Arm Swings
15 Jumping Jacks
45 Sec Row/Bike/100 Meter Run
Wod
12 Minute EMOM:
- Minute 1: 15/12 Calorie Row
- Minute 2: 12 Hand Release Push-Ups
- Minute 3: 15 Box Jumps (24/20 inches)
- Minute 4: Rest
Accessory
3 Sets:
- 8 Tempo Dumbbell Floor Press @30X1
- 15 Banded Y Raises
- 15 Banded Tempo Good Mornings
- Rest 1 Minute between each set.
Workout of the Day - October 17, 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)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Kneeling Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Push Presses (75/55)
- 1 minute Wall Balls (20/14)
- 1 minute Kettlebell Sumo Deadlift High Pulls (45/35)
- 1 minute Burpees over Bar
- 1 minute Calorie Row
- 1 minute Rest
Workout of the Day - October 14, 2024
10AM CLASS ONLY - HAPPY COLUMBUS DAY & INDIGENOUS PEOPLES’ DAY!
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 Minutes:
- 30 Single Unders
- 10 Sumo Kettlebell Deadlift
- 10 Banded Pull Aparts
- 12/9 Calorie Row
Snatch Grip Deadlift
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.
Snatch Grip Deadlift
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.
Wod
Every 5:00 x 3 Sets:
- 20 American Kettlebell Swings
- 40 Double Unders
- 500/400 Meter Row
-Rest W/ Time Remaining-
*Perform all three movements as quickly as possible within the 5-minute window.
Rest for any remaining time in the 5 minutes before starting the next set.
Weight:
RX: 53/35
Int: 44/26
Beg: 26/18 or less
Workout of the Day - October 11, 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)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Strict Presses (75/55)
- 1 minute Ball Slams (20/14)
- 1 minute Russian Kettlebell Swings (45/35)
- 1 minute Burpees
- 1 minute Calorie Row
- 1 minute Rest