Daily Workout WOD, December 1, 2022

Daily Workout – Thu, Dec 1 Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

In a 17 min window perform 4-5 sets of:

Max(-2) Strict […]

Daily Workout – Tue, Nov 29 Metcon

200m Run

Complete 2 sets of:

6/side Med Ball Dead Bugs

6/side Med Ball Hip Thrusts (3 sec hold at the top

6/side OH Plate Reverse Lunge & Reach

Then complete 2 sets of:

8/side Rear Foot Elevated Split Squats

12 Light DB Reverse Flys

In 5 mins […]

PL AHW 11.29.21 Please check your email for the invite to our 10:15am ZOOM workout! And don’t forget to wear your colors! 200m Run Warm Up Metcon (AMRAP – Rounds) AMRAP x 15 mins: 20 Crossovers 15 Squats 10 Push Ups 5 Jumping Jacks 100m Walk Cool Down Stretch

Daily Workout – Mon, Nov 28 Metcon

For 10 mins cycle through:

1 min Cardio of your choice

5/side Banded Dead Bugs

10/side Mountain Climbers (Knees to Elbows)

10 Down Ups

15 Air Squats

15 Banded Reverse Flys

Complete 3 sets of 2 mins on, 1 min off of:

25 T2B […]

Cardio CrossFit – Sat, Nov 26 Metcon

Partner AMRAP x 8 mins:

200m Run

Partners Alternate after completed runs

Partner AMRAP x 8 mins:

10 Squats

10 Push Ups

10 Sit Ups

Partners alternate after completed rounds

Partner AMRAP x 8 […]

Barbell Club – Sat, Nov 26 Mobility and Barbell Warm Up Metcon

Complete 5 rounds of:

2 Strict High Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans

PL AHW 11.26.21 Please check your email for the invite to our 10:15am ZOOM Workout! 200m Run Warm Up Metcon TABATA: 1. Step Up Left + Step Up Right + Squat 2. Push Up + Shoulder tap Left + Shoulder Tap Right Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10/side Crossovers 10 […]

Daily Workout – Fri, Nov 25 Metcon

200m Run

90 secs/side Hip & Knee External Rotation

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

In 10 mins complete the following:

Slow […]