Workout Notes: October 31st 2024

Happy Halloween! Be sure to wear a Costume today and be prepared to smile and WOD! We have to work off that candy somehow!

Mayhem Registration is open for 1 more week after today! Be sure to claim a spot and become a LEGEND!
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2:00 Cardio of Choice
–into–
Mobilize and Stretch
–into–
Dynamic Movements:
10 Air Squats (Focus on range of motion)
10 Arm Circles (forward/backward) (Loosen up the shoulders)
10 PVC Pass-throughs (For shoulder mobility)
5 Inchworms (With a light push-up at the bottom)

Specific Warm-up (For Workout Movements):

1 Set (Low Intensity, Easy Reps):

5 Shoulder to Overhead with Dumbbell (lightweight) (Focus on controlled press)
10 Sit-ups (Easy pace to warm up the core)
5 Hand-Release Push-ups (Focus on form and smooth movement)

Bike Prep: 30-second light bike spin, focusing on steady, comfortable pacing.

Workout: 24-Minute Active Recovery AMRAP

Active Recovery – Happy Halloween!

Wear a Costume!

24 min AMRAP
1000m Bike
30 Sit Ups
20 DB shoulder to overhead 50/35 lb
15 Hand-release pushups

Remember, adjust the intensity to match how you’re feeling today. Focus on moving well, staying relaxed, and using this session to promote recovery.

1000m Bike
(Modify to 500m or slow pace as needed)

30 Sit-ups
(Scale to crunches or reduce reps if core fatigue sets in)

20 Dumbbell Shoulder to Overhead (50/35 lb)
(Scale the weight or use one arm at a time if necessary)

15 Hand-Release Push-ups
(Scale to knee push-ups or elevate your hands on a box for less intensity)

Workout Emphasis:
Pace: Keep a steady, recovery-focused pace. There’s no need to rush or chase high rounds today. The goal is to move and feel good. Modify reps and intensity to fit where your body is at.
Bike: This should be comfortable, steady-state cardio. If 1000m feels too much, reduce to 500m, or slow down your pace.
Sit-ups: Focus on core engagement but keep it light. Modify to crunches if needed.
Shoulder to Overhead: Use a weight that feels manageable. If needed, go lighter or even use one dumbbell to modify.
Hand-Release Push-ups: These should be controlled and smooth. If they become too challenging, switch to knee push-ups or use a box to elevate the hands.

Post-AMRAP Strength Work:
4 Sets (Light & Controlled):
8-10 Barbell Good Mornings
(Focus on smooth, controlled hip hinging to activate the posterior chain)
10 Dumbbell Bicep Curls
(Lightweight and slow for a bit of fun, accessory work)
Emphasize: Keep this accessory work light and controlled, focusing on technique and muscle activation rather than heavy lifting or intensity.

Cool Down (5-7 minutes):
Easy Cool-Down Stretching:
Seated Forward Fold – Stretch the hamstrings and lower back, holding for 1 minute.
Child’s Pose – Focus on relaxing the spine and stretching the lats for 1 minute.
Shoulder Stretch Across the Body – Hold for 30 seconds on each side.
Quad Stretch – Standing or lying down, hold for 30 seconds per leg.
Deep Breathing – Encourage 5 deep belly breaths to bring the heart rate down and promote relaxation.

Final Notes:
Focus on Recovery: Remind everyone that today is about moving and recovering. If at any point the workout feels too intense, it’s okay to modify, slow down, or even take a break. The goal is to leave feeling refreshed and ready for the next workout.

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Workout Notes: Monday October 28th 2024

Mayhem Registration:https://buy.stripe.com/7sIbJifDWgKydPifZx 2:00 Cardio of Choice–into–Mobilize and Stretch–into–Hip Circle–into–Dynamic Warm-up (2 Rounds):10 PVC Pass-throughs10 Air Squats10 Alternating Samson Lunges with Overhead Reach5 Inchworms with a

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