Workout of the Day

Workout of the Day: Tuesday, 05-July-2022

Announcement
RE-TEST WEEK
Time for new challenges! Temperatures are rising so be careful and stay hydrated (that does not mean take a water break every 30 sec during the metcons), it means drink plenty of water throughout the day.

Warm-up
2 Rounds
400m Run
100ft Bear Crawl
20 Lunges
then
Pigeon Pose
100m Sled Sprint (Time)
M 2x45lb plates
F 2x25lb plates

* do a few warm-up sets of 50m

It is going be a Sprint out the Gate and then a grind to the finish.
If you are not walking funny afterwards you didn’t go hard enough

Core Killer (AMRAP – Rounds and Reps)
15 AMRAP
5 DL 155/105
4 HSPU
3 TTB

Mobility
Time Permitting
Roll your Back, Glutes, Calves and Quads
Cobra and Childs Pose

Workout of the Day: Monday, 04-July-2022

Announcement
9 am Class only
We will offer a Front Squat make up the following Monday if you can’t make it today

Warm-up
10 Push-up to Down Dog – really stretch out the Lats
10 Elbow Rotations
3 Rounds
8 Step Back Lunges
6 Good Mornings
4 Frankenstein Squats
Then roll your adductors and Pigeon Pose
Front Squat (20 min to find a 1 RM Front Squat)
4th of July 1776 Partner WOD (Time)
4 Rounds
300m Run (together)
24 T2B
24 Box Jumps 24/20
24 Goblet Squats 53/35
24 HR Push-ups
24 Cal Bike/Row (alt each round)
24 Air Squats
*split however you want

Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose

Workout of the Day: Saturday, 02-July-2022

Warm-up
400m Jog
then
3 Rounds
12 Hip Bridges
10 Shoulder taps on wall or Plank position
8 Alt DB Snatch
6 TTB
then
Samson and Pigeon Stretch
Banded Lat stretch
Metcon (AMRAP – Reps)
With a partner
5 K Row
P 1 Rows
P 2 does 9/7/5 Air Squats and HSPU
*switch when P 2 finishes 9/7/5

Mobility
Time Permitting
Roll your Quads, Glutes and Back
Samson Stretch & Child’s Pose

Workout of the Day: Friday, 01-July-2022

Warm-up
4 Rounds
10 RDLs
8 Lunges
6 Broad Jumps
then
Pigeon Pose
Deadlift (5/4/3/2/1 every 2:30)
Touch and Go DL
start art 70% and work up to about 90%
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
10 DB Push Press 50s/35s
6 Box Jump Overs
10 DB DL

Mobility
Time Permitting
Roll your Back, Glutes and Quads
Pigeon and Childs Pose

Workout of the Day: Thursday, 30-June-2022

Warm-up
2 Rounds
1 min Plank
10 Kip Swings
1 min Wall-sit
10 Glute Bridges w/1 sec pause
Then
Samson, Spiderman and Pigeon Stretch
Metcon (4 Rounds for reps)
3 Rounds
MAX KIPPING TTB
rest 4 min btwn
*During your rest warm-up your Front Rack position for the Met-con
Metcon (Time)
10 Rounds
2 Squat Clean Thrusters 115/75
4 HSPU
6 Pull-ups
*20 min CAP

Mobility
Time Permitting
Roll your Back, Glutes and Quads
Pigeon and Samson Pose

Workout of the Day: Wednesday, 29-June-2022

Warm-up
10 Elbow Rotations w/PVC
10 OHS w/PVC
5 Hand Poser Snatch w/PVC
Banded Lat Stretch
then
2 Rounds
12 OHS
10 Good Mornings
8 Pull-ups
6 Hang Power Snatch
Power Snatch (12 EMOM)
min 1-3 3 reps 70%
min 4-6 2 reps 80%
min 7-9 1 rep 85-90%
Min 10-12 – 1 rep 90-100%

can either do Power or Squat

Squat Snatch (12 EMOM)
min 1-3 3 reps 70%
min 4-6 2 reps 80%
min 7-9 1 rep 85-90%
Min 10-12 – 1 rep 90-100%
Metcon (Time)
21/18/15/12/9/6/3
Single Arm DB Thruster 50/35 (switch any time)
DUs but Double the reps
*12 min cap

Mobility
Time Permitting
Roll your Back, Glutes and Calves
Pigeon and Childs Pose

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