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 15, 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 Sots Presses
- 10 Lunges
- 10 Pallof Presses (each side)
Strength
Strict Press:
- 5x5 @ 70%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Burpees
- 10 Pull-ups
- 20 Step-ups (weighted optional)
Workout of the Day - January 7, 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
- 200m Run
- 10 Kip Swings
- 10 Dumbbell Single Arm Upright Rows (each side)
- 0:30 Hollow Hold
- 0:30 Plank
Strength
Strict Press:
- 5x5 @ 70%
- Rest 2:00 Between Sets
Conditioning
5 Rounds for time:
- 200m Run or 250m/200m Row
- 10 Toes to Bar
- 10 Power Cleans (95/65)
Time Cap = 16 minutes
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 - 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
Workout of the Day - September 27, 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:
- 5 Push Up to Down Dogs
- 10 Russian Kettlebell Swings
- 8 Goblet Squats
- 10 PVC Passthrough
Wod
For Time:
- 10 Burpee Pull-Ups
- 20 Air Squats
- 10 Burpee Pull-Ups
- 20 Air Squats
- 10 Burpee Pull-Ups
- 20 Air Squats
- 10 Burpee Pull-Ups
Time Cap: 7 Minutes
Accessory
4 Sets:
- 12 Dumbbell Romanian Deadlifts
- 12 Dumbbell Bent Over Rows (Per Arm)
- 12 Dumbbell Shoulder Press
- 1 Minute Plank
Rest 1 Minute between each set.