Workout of the Day - November 13, 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 Minute
- 10 Goblet Good morning
- 30 Sec Plank Hold
- 10 Banded Shoulder Press
- 15/12 Calorie Row
- 10 Alternating Lunges
- 20 Jumping Jacks
Deadlift
Warm-Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 70% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 3010
Use 75% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 3 seconds down, no pause at the bottom
Wod
16 Minute AMRAP:
- 20 Sit-Ups
- 10 Hang Power Snatches (95/65 lbs)
- 10 Burpees Over the Bar
Weight:
RX: 95 lbs / 65 lbs
Scaled: 75 lbs / 55 lbs
Beginner: 45 lbs / 35 lbs
Workout of the Day - October 8, 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 Meter Row
- 8 V-Ups
- 8 Jumping Lunges
- 10 PVC Passthrough
Push Press
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.
Push Press
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.
Wod
6 Rounds - For Time:
- 10 Dumbbell SA Hang Power Snatches (50/35)
- 20 Sit-Ups
- 30 Air Squats
Time Cap: 18 Minutes
Weight:
RX: 50/35
Int: 35/20
Beg: 20/15 or less
Scaling Options:
- Hang Power Snatch:
- 10 Hang Power Cleans (Barbell)
- 10 Russian Kettlebell Swings
Sit-Ups:
- 20 Crunches
- 20 Hanging Knee Raises
Air Squats:
- 30 Box Squats
- 30 Wall-Supported Squats
- 30 Seated Leg Extensions
Workout of the Day - September 28, 2024
Warm-up
5 Minutes:
- 12/9 Calorie Row
- 10 Walking Lunges
- 10 Single Leg V-Ups
- 10 Glute Bridges
WOD - Individual
25 Minute AMRAP:
- 10 Squat Cleans (135/95)
- 500/400 Meter Row
- 25 Sit-Ups
Goal: 5-6+ Rounds
Workout of the Day - September 25, 2024
Mobility
- 2:00 External Hip Release (each side)
- 3 Super Squats (0:30 each pose)
- 1:00 Brettzel (each side)
- 2:00 Deer Pose (each side)
- 1:00 Banded Hang
- 5 Walk the Dogs
- 10 Elbow Bends
Warm-up
5 Minutes:
- 100 Meter Run
- 20 Plank Shoulder Taps
- 10 Lateral Leg Swings (Per Side)
- 10 Sit Ups
Wod
5 Min AMRAP:
- 600 Meter Run
- 30 Sit Ups
Rest 1 Minute
4 Min AMRAP:
- 400 Meter Run
- 25 Sit Ups
Rest 1 Minute
3 Min AMRAP:
- 200 Meter Run
- 20 Sit Ups
*Once you finish the sit ups, rest in the time remaining plus the rest minute.
Accessory
3 Sets:
- 10 Hooklying Banded Clamshells (Per Side)
- 10 L-Crunches
- 10 Frog Pumps (2 Sec Hold at the top)
Rest 1 Minute between each set.
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.