Workout of the Day - Thursday June 19, 2025
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
- 200m Run
- 10 Scap Pull-ups
- 20 PVC Overhead Squats
- 1:00 High Plank Shoulder Taps
- 10 Step Back Lunges (each side)
Strength
Snatch Balance:
- Every 2:00 x 5 sets
- 5x5 @ Light Weight
Conditioning
3 Rounds for time:
- 40/32 Calorie Row
- 30 Air Squats
- 20 Hand Release Push-ups
Workout of the Day - April 15, 2025
Mobility
- 1:00 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
- 200m Run
- 10 Suitcase Deadlifts (each side)
- 10 Sots Presses
- 20 Banded Face Pulls
- 0:30 Hollow Hold
Strength
Snatch Balance:
- 5x5 @ Light Weight
- Rest 2:00 Between Sets
Conditioning
9 minute EMOM:
- 1st minute = Calorie Row
- 2nd minute = Burpees
- 3rd minute = Rest
Then, 3 Rounds for time:
- 20 Dumbbell Snatches (45/35)
- 20 Goblet Squats (45/35)
Start the "for time" portion immediately after the final minute of rest in the EMOM