Workout of the Day 1.9.24

Warm Up: Old Man 7 Push Ups +taps 20 Swimmer Kicks 10 Hollow Band Pull downs 10 Hollow Rocks 5mins Strength: T2B Balloon Drill “Bowser’s Fury” 10 MUs/20 Pull ups 1k Row 20 PCL/J (M) 1k Row 30 T2B -FT- Extras: 3×10 Back Flys 1×15 I’s,Ys, Ts Crossover Symmetry

Warm Up: Bulletproof Shoulders 10 Pull a parts 5/5 Bottoms up KB Press 10 Pull a parts 50’/50’ KB OH Walk 10 Banded Ys 10 Push ups 5mins Strength: E2Mx4 3 Push Press +:07 Hold OH on last rep 10 Bent Over Barbell Rows (same barbell) “Clark Griswold” 10 Pull Ups 15 AKBs (M) 20 Sit ups 25 Single Unders 15 min AMRAP Repeat 12/23/22* Extras: 5k Bike Erg -FT-

Nicholas Carignan

Warm Up: Old Man :15 Jumping Jacks :15 ASQ :15 Push Ups+Taps :15 Reverse Lunge x4 “Full House” Partners -1 person works at a time 2min Stations Wall Balls Box Jumps Bike Cal Burpees AKBs Rest x3 Extras: 7×3 Strict Pull Ups (weighted if possible) 4×10 Dips 2×20 Rear Delt DB Raise 3×15 Cable Face pulls

Let’s all take a moment to applaud Jeff! His commitment to the gym has shown through an impressive transformation. Over the past few months, he’s not only shed over 20 pounds but has also successfully reduced his body fat percentage by 10%. Jeff’s diligent approach to nutrition has undeniably played a major role in his remarkable progress. Beyond just his nutritional improvements, Jeff has conquered significant fitness milestones including achieving both his first muscle up and handstand push up. Jeff is a reminder that through dedication and hard work extraordinary outcomes are achievable. Be sure to give Jeff a big high five next time you see him! Congratulations, Jeff, you earned it!

Warm Up: LAX Pin & Stretch :15 Goblet Squat :15 Crush Grip Press (1DB) :15 Reverse Lunges :15 Banded Face pulls x4 Strength: Choose 1: E:30×12-ALT 5 DB Bench Press 5-7 Chin ups or “2 Fast 2 Furious” 10 Thrusters (M) 10 Bar Facing Burpees 7 min AMRAP Post WOD: 50 Banded Pull a parts 30-30-30 Plate Partials -NFT- Extras: Crossover Symmetry