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
Workout of the Day - November 26, 2024
Mobility
- 2:00 Adductor 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 Inchworm to standing
- 5 PVC Overhead Squat
- 30 Single Unders
Hang Squat Clean 2 - Practice
3 Rounds:
- Minute 1: Clean Pulls (5 reps)
- Minute 2: Hang Squat Clean (5 reps)
- Minute 3: Clean and Jerk (4 reps)
- Minute 4: Rest
*Use 65% of 1 RM of your Clean
Wod
20 Minute AMRAP:
- 10 Barbell Overhead Squats (95/65 lbs)
- 20 Sit-Ups
- 200 Meter Run
- 40 Double Unders
Goal: 6-7+
Weight:
RX: 95/65
Scaled: 65/45
Beginner: 45/35
Workout of the Day - November 25, 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:
- 8 Ring Rows
- 5 Push Up To Down Dog
- 7 PVC Passthrough
- 30 Single Unders
Ring Muscle Up 2 - Skill Practice
3 Rounds:
- Minute 1: Ring Rows with Feet Elevated (10 reps)
- Minute 2: Deep Ring Dips (6 reps)
- Minute 3: False Grip Chest to Ring Hold (30 seconds)
- Minute 4: Rest
*Use bands if necessary.
Wod
3 Rounds - For Time:
- 7 Muscle Ups
- 12 Burpee To Target
- 50 Double Unders
Time Cap: 15 Minutes
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 22, 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:
- 8 Goblet Good Mornings
- 7 Goblet Squats
- 7/7 Single Arm Kettlebell Upright Row
- 100 Meter Run
Hang Power Snatch 1 - Practice
3 Rounds:
- Minute 1: Hang Power Snatch (6 reps)
- Minute 2: Hang Snatch High Pull (8 reps)
- Minute 3: Overhead Squat (6 reps)
- Minute 4: Rest
*Use 60% of 1RM of your Snatch.
Wod
10 Rounds - For Time
- 5 Hang Power Snatches (95/65)
- 5 Front Squats
Weights:
RX: 95/65 lbs
Scaled: 75/55 lbs
Beginner: 45/35 lbs
Workout of the Day - November 21, 2024
Mobility
- 2:00 Adductor 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
Conditioning
20 Minute EMOM (10 Rounds):
- 1st minute = 10 Back Squats
- 2nd minute = 5 Deadlifts
Accessory
8 Minute EMOM (4 Rounds):
- 1st minute = 0:45 Hollow Hold
- 2nd minute = 0:45 Plank
Workout of the Day - November 20, 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:
- 8 Banded Shoulder Press
- 20 Plank Shoulder Taps
- 8 Single Leg V-Ups
- 30 Single Unders
Hand Stand Push Up 1 - Practice
3 Rounds:
- Minute 1: Wall Walks (3 reps)
- Minute 2: Pike Push-Ups (10 reps)
- Minute 3: Handstand Hold against the wall (30 seconds)
- Minute 4: Rest
Wod
9 Minute AMRAP
- 10 Push Press (95/65)
- 30 Double Unders
- 15 GHD Sit-Ups
Weight:
RX: 95/65 lbs
Scaled: 75/55 lbs
Beginner: 55/35 lbs
Workout of the Day - November 19, 2024
Mobility
- 2:00 Adductor 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
- 5 Push-Ups
- 10 Walking Lunges (5 per leg)
- 5 Burpees
Hang Squat Clean 1 - Practice
3 Rounds:
- Minute 1: Clean Deadlifts (8 Reps)
- Minute 2: Front Squats (6 Reps)
- Minute 3: Hang Clean (8 Reps)
- Minute 4: Rest
*Use 60% of 1 RM of your Clean
Wod
4 Rounds - For Time:
- 200 Meter Run
- 30 Wall Balls (20/14 lbs)
Time Cap: 13 Minutes
Weight:
RX: 20/14 lbs (to 10/9 ft target)
Scaled: 14/10 lbs (to 9/8 ft target)
Beginner: 10/6 lbs (to 9/8 ft target)
Workout of the Day - November 18, 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:
- Minute 1: PVC Passthrough
- Minute 2: Banded OH Pull Aparts
- Minute 3: Low Box Jumps
- Minute 4: Plank Hold
- Minute 5: Inchworm + Push Ups
Ring Muscle Up 1 - Skill Practice
3 Rounds:
- Minute 1: False Grip Ring Rows (12 reps)
- Minute 2: Ring Dip Negative (8 reps)
- Minute 3: Ring Support Hold (30 seconds)
- Minute 4: Rest
*Use bands if necessary.
Wod
15 Minute AMRAP:
- 5 Strict Pull-Ups
- 9 Hand Release Push Up
- 12 Box Jump Overs (24"/20")
Workout of the Day - November 16, 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:
- 5 Inchworm + Push Ups
- 10 Air Squats
- 15 Jumping Jacks
- 10 Reverse Lunges
- 100 Meter Run
WOD
A. Partner WOD:
30 Minute AMRAP:
- 400 Meter Run*
- 60 Toes To Bars
- 80 Russian KB Swings (53/35)
- 120 KB Goblet Alternating Lunges
- 160 Double Unders or 320 Single Unders
*P1 & P2 will complete the 400 meter run together.
All other work will be split as needed. P1 Works while P2 rests.
*Every 100 Meter = 1
B. Individual WOD:
- 30 Minute AMRAP:
- 400 Meter Run
- 30 Toes To Bars
- 40 Russian KB Swings
- 60 KB Goblet Alternating Lunges
- 80 Double Unders or 160 Single Unders
Workout of the Day - November 15, 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)
Skill
Isometric Handstand:
- 5x0:30
Conditioning
20 Minute EMOM (10 Rounds):
- 1st minute = 10 Back Squats
- 2nd minute = 5 Deadlifts
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 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 - November 12, 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:
- 1 - Banded Pull Aparts
- 2 - Banded Passthrough
- 3 - Plank Shoulder Taps
- 4 - Banded Bent Over Rows
- 5 - Row
Pronated Strict Pull Up
Warm-Up Sets:
- 8 Reps
- 6 Reps
- 3 Reps
Rest 1 Minute between each set.
*If no Strict Pull Ups perform Banded Pull Ups or Jumping Negative Push Ups.
Pronated Strict Pull Up
- 4 Sets of 5 Reps @4011
+ 15% added weight
Each set Every 3:00 Minutes
4 seconds down, 1 second hold at the top, no pause at the bottom
Wod
15 Minute EMOM:
- Odd Minute: 10 Chest To Bar Pull Ups
- Even Minute: 10 Ring Dips
*Complete the specified reps each minute, alternating between Chest-to-Bar Pull-Ups and Dips for 15 minutes. Adjust reps as needed to maintain the pace.
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 8, 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 @ 58% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 65% of 1RM
Barbell Floor Press
- 4 Sets of 6 Reps @3020 Use 70% 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
4 Rounds - For Time:
- 15 Handstand Push Ups
- 200 Meter Run
Time Cap: 15 Minutes
Workout of the Day - November 7, 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:
- 5 Low Box Jumps
- 7 Inchworms to Push Ups
- 20 Single Unders
- 5/5 Spiderman Stretch + Reach
Pronated Strict Pull Up
Warm-Up Sets:
- 8 Reps
- 6 Reps
- 3 Reps
Rest 1 Minute between each set.
*If no Strict Pull Ups perform Banded Pull Ups or Jumping Negative Push Ups.
Pronated Strict Pull Up
- 4 Sets of 5 Reps @3011
Each set Every 3:00 Minutes
3 seconds down, 1 second hold at the top, no pause at the bottom
Wod
15 Minute EMOM:
- Minute 1: 12 Box Jump Overs (24/20 in)
- Minute 2: 15 Push-Ups
- Minute 3: 30 Double Unders
Workout of the Day - November 6, 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:
- 12/9 Calorie Row
- 5 Push Up To Down Dogs
- 8 Plate Good Mornings
- 8 PVC Passthrough
Deadlift
Warm-Up Sets:
- 8 Reps @ 58% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 65% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 3010 Use 70% 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
9 Minute AMRAP:
- 15 Deadlifts (115/85)
- 6 Push Jerks
Weight:
RX: 115/85
Int: 95/65
Beg: 75/55 or less