Workout of the Day - September 17, 2024
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
5 Minutes:
- 12/9 Calorie Row
- 10 Banded Pull Aparts
- 10 Air Squats
- 10 Single Leg V Ups
Wod
7 Min AMRAP:
- 250 Meter Row
- 3 Ring Muscle Ups
- 15 Sit Ups
Rest for 2 Minutes
7 Min AMRAP:
- 250 Meter Row
- 5 Pull Ups
- 15 V-Ups
Accessory
3 Sets:
- 15 Banded Face Pulls
- 10/10 Goblet Deficit Split Squats
- 30 Sec Hollow Hold
Rest 1 Minute between each set.
Workout of the Day - September 16, 2024
Mobility
- 2:00 External Hip Release (each side)
- 3 Super Squats (0:30 each pose)
- 1:00 Brettzel (each side)
- 2:00 Deer Pose (each side)
- 1:00 Banded Hang
- 5 Walk the Dogs
- 10 Elbow Bends
Warm-up
5 Minutes:
- 20 Jumping Jacks
- 5 PVC Passthrough
- 10 PVC Good Morning
- 10 Banded Shoulder Press
Snatch Grip Deadlift
Specific Warm Up - 3 Sets:
- 5 Reps @55%
- 5 Reps @60%
- 5 Reps @65%
Rest 1 Min between each set.
Snatch Grip Deadlift
- 3 Sets of 5 Reps
Rest 3:00 Min between each set.
*Start at 70% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
4 Rounds of:
- 15 Kettlebell Swings (53/35 lbs)
- 10 Dual Kettlebell Push Jerks (35/26 lbs)
Time Cap: 8 Minutes
Weight:
KB Swings:
RX: 53/35
Int: 35/20
Beg: 20/10 or less
Push Jerks:
RX: 35/26
Int: 26/15
Beg: 20/10 or less