Workout of the Day - December 12, 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 Minute AMRAP:
- 5 Scapular Pull-Ups
- 10 Push-Ups (from knees if needed)
- 10 Air Squats
- 5 Inchworm + Push Ups
Hang Power Snatch 4 - Practice
3 Rounds:
- Minute 1: Snatch Balance with OH Squat (6+6 reps)
- Minute 2: Snatch Grip Deadlift (8 reps)
- Minute 3: Power Snatch + Hang Snatch (4+4 reps)
- Minute 4: Rest
*Use 65-70% of 1RM of your Snatch.
Wod
9 Minute AMRAP:
- 12 Russian Kettlebell Swings (Heavy)
- 4 Single Arm Dumbbell Push Jerks
Russian Kettlebell Swings:
RX: 70/53 lbs
Scaled: 53/35 lbs
Beginner: 35/26 lbs
Dumbbell Push Jerks:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)
Workout of the Day - December 11, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minutes:
- 10 Air Squats
- 5 Push-Ups
- 5 Hanging Knee Raises
- 10 PVC Pass-Throughs
Hang Squat Clean 4 - Practice
3 Rounds:
- Minute 1: Clean Grip Deadlift (8 reps)
- Minute 2: Clean Pulls (6 reps)
- Minute 3: Squat Clean + Front Squat (4+4 reps @65-70%)
- Minute 4: Rest
*Use 65-70% of 1 RM of your Clean
Wod
4 Rounds For Time:
- 20 Wall Balls
- 15 Push-Ups
- 10 Toes to Bar
Weight:
RX: 20/14 lbs (to a 10’/9’ target)
Scaled: 14/10 lbs (to a 9’/8’ target)
Beginner: 10/8 lbs (to an 8’ target)
Workout of the Day - December 10, 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:
- 8 Ring Rows
- 5 Push Up To Down Dog
- 7 PVC Passthrough
- 30 Single Unders
Ring Muscle Up 4 - Skill Practice
3 Rounds:
- Minute 1: Kipping Pull-Ups (10 reps)
- Minute 2: Kipping Dips (8 reps)
- Minute 3: Banded Low Ring Transition (6 reps)
- Minute 4: Rest
*Use bands if necessary.
Wod
10 Minute EMOM:
- Minute 1: 5-8 Strict Pull Ups
- Minute 2: 40 Double Unders
Workout of the Day - December 9, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk
Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang
Workout of the Day - December 7, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minutes:
- 15/12 Calorie Row
- 5 Burpees
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD - Cindy, Row!
3 Rounds - For Time:
- 1,000/800 Meter Row
- 4 Rounds of Cindy
Time Cap: 35 Minutes
Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Workout of the Day - December 6, 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 Jumping Jacks
- 5 Inchworm + Push Ups
- 10 Air Squats
- 5 Scapular Pull-Ups
- 10 Alternating Samson Lunges
Hang Power Snatch 3 - Practice
3 Rounds:
- Minute 1: Snatch Deadlift (8 Reps)
- Minute 2: Drop Snatch (6 reps)
- Minute 3: Power Snatch (5 reps)
- Minute 4: Rest
*Use 70% of 1RM of your Snatch.
Wod
5 Rounds - For Time:
- 20 Sit-Ups
- 15/12 Calorie Row
Time Cap: 10 Minutes
Workout of the Day - December 5, 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 Minute AMRAP:
- 5 Scapular Pull-Ups
- 10 Push-Ups (from knees if needed)
- 10 Air Squats
- 5 Inchworm + Push Ups
Hand Stand Push Up 3 - Practice
3 Rounds:
- Minute 1: Handstand Hold (45 seconds)
- Minute 2: Handstand Negative Push Up (6-8 reps)
- Minute 3: Strict Handstand Push-Ups (1-2 Abmats) (5 reps)
- Minute 4: Rest
Wod - Cindy
20 Minute AMRAP:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Goal: 12-16+ Rounds
Workout of the Day - December 4, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minutes:
1 Round - Barbell Warm Up:
- 5 Barbell Good Mornings
- 5 Barbell Back Squats
- 5 Barbell Elbow Rotations
- 5 Barbell Shoulder Press
- 5 Barbell Front Squats
- 5 Barbell ROM Deadlift
Then in remaining time:
- 12/9 Calorie Row
- 8 Air Squats
- 8 Banded Pull Aparts
Hang Squat Clean 3 - Practice
3 Rounds:
- Minute 1: Front Squat (6 reps)
- Minute 2: Clean Grip Deadlift (6 reps)
- Minute 3: Full Squat Clean (5 reps)
- Minute 4: Rest
*Use 70% of 1 RM of your Clean
Wod
3 Rounds - For Time:
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Push Jerks
Time Cap: 15 Minutes
Weight:
RX: 115/85 lbs
Scaled: 95/65 lbs
Beginner: 45/35 lbs
Workout of the Day - December 3, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Accessory #1
3 Sets:
- 15 Plate Pinch Bench/Floor Press
- 12 Hammer Bicep Curls
- 15 Rower Hamstring Slides
- 0:30 Hollow Hold
Accessory #2
3-4 Sets:
- 15 Band Pull Aparts
- 12 Dumbbell Side Raises
- 15 Banded Side Steps (each side)
- 0:30 Side Plank (each side)
Workout of the Day - December 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:
- 8 Ring Rows
- 5 Push Up To Down Dog
- 7 PVC Passthrough
- 30 Single Unders
Ring Muscle Up 3 - Skill Practice
3 Rounds:
- Minute 1: Strict Pull Ups (8 Reps)
- Minute 2: Muscle Up Transition Drills (6 reps)
- Minute 3: Band-Assisted Muscle Ups (5 reps)
- Minute 4: Rest
Use bands if necessary.
Wod
12-Minute EMOM (Every Minute on the Minute):
- 8 Renegade Rows (50/35)
- 10 Box Jumps (24/20'')
Weight:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)
Workout of the Day - November 30, 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:
- 15/12 Calorie Row
- 10 Good Mornings
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD
A. 20 Minute AMRAP (with a Partner):
- 10 Deadlifts (185/135 lb)
- 10 Pull Ups
- 10 Jumping Air Squats
- 10 Toes To Bars
- 200 Meter Run (With Partner)
One partner works at a time (“you go, I go” format). Break up the work between partners as needed.
B. 20 Minute AMRAP (Individual Wod):
- 5 Deadlift (185/135)
- 5 Pull Ups
- 10 Jumping Air Squats
- 5 Toes To Bars
- 200 Meter Run
Workout of the Day - November 29, 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:
- 15 Jumping Jacks
- 5 Inchworm + Push Ups
- 10 Air Squats
- 5 Scapular Pull-Ups
- 10 Alternating Samson Lunges
Hang Power Snatch 2 - Practice
3 Rounds:
- Minute 1: Hang Power Snatch (5 reps)
- Minute 2: Snatch High Pull (8 reps with explosive effort)
- Minute 3: Snatch Balance (6 reps)
- Minute 4: Rest
*Use 65% of 1RM of your Snatch.
Wod
10 Minute AMRAP:
- 10 Dumbbell Power Snatches
- 1 Rope Climb
- 15/12 Calorie Row
Repeat as many rounds as possible within the 10-minute time cap.
Weight:
RX: 50/35
Scaled: 35/25
Beginner: 20/15
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