09.30.2021 WORKOUR OF THE DAY
September 29, 2021
PART 1:
BENCH PRESS
10-5-3-1-1-1-3-5-10
PART 2:
WOD
“SMOKY MOUNTAIN”
AMRAP 10:
1 Rope Climb (15')
10 Air Squats
1 Rope Climb (15')
20 Air Squats
1 Rope Climbs
30 Air Squats
...
[Add 10 Air Squat Per Round]
*Score = Total Reps
Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps
MOBILITY
1:00 Couch Stretch (L/R)
1:00 Banded Chest Opener (L/R)
09.29.2021 WORKOUT OF THE DAY
September 28, 2021
WOD
“WALKING ON SUNSHINE”
5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (53/35)
Max Distance Handstand Walk
Rest 4 Minutes Between
* Score Is Total Reps for All 5 Rounds (1 Rep = 5ft Handstand Walk)
MOBILITY
1:00 Upper Back Foam Roll
1:00 Lat Foam Roll (L/R)
AFTER CLASS
3 Sets foR Quality
500m Row
15 Banded Good Mornings
12 Kettlebell Goblet Alternating Reverse Lunges
9 Band Pull Aparts (0:05 eccentric)
09.28.2021 WORKOUT OF THE DAY
September 27, 2021
WOD
PART 1 :
BUILD TO A HEAVY SET OF 3 PUSH PRESS
PART 2:
WOD
"PICK YOUR POISON"
AMRAP 10:
1 Push Press (95/65)
1 Burpee Box Jumps (24"/20")
2 Push Press (95/65)
2 Burpee Box Jumps (24"/20")
3 Push Press (95/65)
3 Burpee Box Jumps (24"/20")
...
[Continue Adding 1 Rep To Each Movement]
*Score = Rounds + Reps
For Example: If an athlete finishes the round of 10's and gets 10 push presses into the round of 11's. . .
Their Score =
09.27.2021 WORKOUT OF THE DAY
September 26, 2021
WOD
"HORSESHOES"
5 Rounds For Time:
12 Toes to Bar
150' Farmers Carry (50's/35's)
21/15 Calorie Assault Bike
*Score = Time it takes to complete the workout
MOBILITY
1:00 Banded Lat Stretch L/R
1:00 Pike Stretch
1:00 Updog
AFTER CLASS
3 Sets for Quality:
15 Med Ball Hamstring Curls
10 Single Leg Dumbbell RDL Each Leg
0:45 Parallette L-Sit
*Rest as Needed
09.24.2021 WORKOUT OF THE DAY
September 23, 2021
WOD
“ARMS WIDE OPEN”
For Time:
30 Hang Power Snatches (75/55)
30 Handstand Push-ups
30 Overhead Squats (75/55)
30 Bar-Facing Burpees
30 Hang Squat Snatches (75/55)
MOBILITY
Wrist Stretches:
1:00 Fingers Forward
1:00 Fingers Facing Out
1:00 Fingers Backward
1:00 Tops Down
AFTER CLASS
3 Rounds Not for Time:
0:20 Hanging Flutter Kick
10 Strict Toes to Bar
1:00 Hollow Hold
09.23.2021 WORKOUT OF THE DAY
September 22, 2021
WOD
“L FOR LOVE”
6 Rounds For Time:
1,000 Meter Bike
30 Second L-Sit
50' Double Kettlebell Front Rack Walking Lunge (53's/35's)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Up Dog
1:00 Couch Stretch L
1:00 Couch Stretch R
AFTER CLASS
4 Rounds Not For Time:
10 Candlesticks/Dragonflies (hold on to kettlebell)
10 Lying Superman Raises (0:02 pause top of each rep)
20’ Heavy Kettlebell Suitcase Carry L
20’ Hea
09.22.2021 WORKOUT OF THE DAY
September 21, 2021
WOD
“SK8ER”
AMRAP 8:
15 Deadlifts (135/95)
12 Box Jump Overs (24"/20")
9 Push Jerks (135/95)
Rest 4 Minutes
AMRAP 8:
15 Deadlifts (115/85)
12 Box Jump Overs (24"/20")
9 Push Jerks (115/85)
MOBILITY
1:00 Pigeon Pose on Box (L)
1:00 Pigeon Pose on Box (R)
1:00 Child’s Pose on Box
AFTER CLASS
EMOM 9
Min 1-3:
10 Light Romanian Deadlift
Min 4-6:
10 Feet Elevated Ring Rows
Min 7-9:
20 Banded Pull-Aparts
09.21.2021 WORKOUT OF THE DAY
September 20, 2021
WOD
“DOUBLE STUFFED”
4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans (50's/35's)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Child’s Pose
1:00 Seated Quad Stretch (L)
1:00 Seated Quad Stretch (R)
1:00 Pigeon Pose (L)
1:00 Pigeon Pose (R)
AFTER CLASS
3 Sets:
10-15 Ring Push-Ups
3 Sets:
10 Plank Walk-Outs
3 Sets:
10 Dumbell Z-Press
1:00-2:00 Rest Between Sets
09.20.2021 WORKOUT OF THE DAY
September 19, 2021
WOD
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
COOLDOWN
1:00 Couch Stretch (R/L)
1:00 Standing Calf Stretch (R/L)
1:00 Straddle Stretch
AFTER CLASS
3 Sets for Quality:
15 Med Ball Hamstring Curls
10 Single Leg Dumbbell RDL Each Leg
0:30 Parallette L-Sit
Rest as Needed
09.17.2021 WORKOUT OF THE DAY
September 16, 2021
GENERAL WARM-UP
Get Hot
30 Jumping Jacks
20 Lunge Steps In-Place
10 Squats
5 Burpees
Mobilize
1:00 Shoulder to Floor Stretch (:30 each side
WORKOUT OF THE DAY
"THE FLIP SIDE"
[COMPETE]
For Time
3 Rounds:
21 Kipping Handstand Push-ups
12 Power Snatches (95/65)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)
Score = Time it takes to complete the workout
[TRAIN]
For Time
3 Rounds:
21 Double Dumbbel
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