Workout of the Day - March 18, 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 Sots Presses
- 10 Step-ups
- 0:30 Dead Hang
- 1:00 Plank
Strength
Split Jerk:
- 5x3 @ 60-70%
- Rest 1:30 Between Sets
Conditioning
16 minute AMRAP:
- Wall Balls (5, 10, 15, 20, etc.)
- Burpees (5, 10, 15, 20, etc.)
- Toes to Bar (5, 10, 15, 20, etc.)
- 200m Run
Increase the Wall Balls, Burpees, and Toes to Bar by 5 reps each round. Run stays the same.
Workout of the Day - November 27, 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 Minute EMOM:
- 8 Dumbbell Push Press
- 10 Sit Ups
- 7 Banded Passthrough
- 10 Banded Pull Aparts
- Plank Hold
Hand Stand Push Up 2 - Practice
3 Rounds:
- Minute 1: Elevated Pike Push-Ups (8 reps)
- Minute 2: Wall Holds (45 seconds)
- Minute 3: Wall Walks (2-5 reps)
- Minute 4: Rest
Wod
3 Rounds - For Time:
- 10 Single Arm Dumbbell Split Jerk (5 each arm)
- 10 Toes to Bar
Rest: 2 minutes
2 Rounds:
- 8 Single Arm Dumbbell Split Jerk (4 each arm)
- 8 Toes to Bar
Weight:
RX: 50/35
Scaled: 35/25
Beginner: 20/15