Workout of the Day - October 2, 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
- 5 PVC Passthrough
- 8 Dumbbell Romanian Deadlifts
- 8 Dumbbell Bent Over Rows
Pre-Workout
8 Min EMOM:
- 12/9 Calorie Row (70% Effort)
- 3 Kip Swings, 2 Kipping Pull Ups
Wod
For Time:
- 500 Meter Row
- 50 Chest To Bar Pull Ups
Time Cap: 6 Minutes
*This is a sprint workout.
Accessory
3 Sets
- 15 Banded Face Pulls
- 10 Dumbbell Upright Rows
- 5 Dumbbell Turkish Get Ups (Light)
Rest 1 Minute between each set.
Workout of the Day - September 30, 2024
Skill
Nordic Hamstring Curls:
- 18 Ball Hip Bridges
- 16 Hamstring Ball Curls
- 8 Single Leg Hamstring Curls (each side)
- 7 Yoga Ball Assisted Nordic Curls
- 6 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 6 Kettlebell Turkish Get-ups (each side)
- 14 Dumbbell Step-ups (each side)
- 18 W&Y (each)
- 1:45 Yoga Ball Rollouts
- 16 Bent Knee Calf Raises
Workout of the Day - September 24, 2024
Skill
Nordic Hamstring Curls:
- 18 Ball Hip Bridges
- 16 Hamstring Ball Curls
- 8 Single Leg Hamstring Curls (each side)
- 7 Yoga Ball Assisted Nordic Curls
- 6 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 6 Kettlebell Turkish Get-ups (each side)
- 14 Dumbbell Step-ups (each side)
- 18 W&Y (each)
- 1:45 Yoga Ball Rollouts
- 16 Bent Knee Calf Raises
Workout of the Day - September 18, 2024
Skill
Nordic Hamstring Curls:
- 16 Ball Hip Bridges
- 14 Hamstring Ball Curls
- 7 Single Leg Hamstring Curls (each side)
- 6 Yoga Ball Assisted Nordic Curls
- 5 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 5 Kettlebell Turkish Get-ups (each side)
- 12 Dumbbell Step-ups (each side)
- 16 W&Y (each)
- 1:30 Yoga Ball Rollouts
- 14 Bent Knee Calf Raises