Workout of the Day (WOD)

Tuesday 3.2.21

Prep Equipment Required: Light KB, foam roller, blue/red bands 1) Foam Roll Adductors x 60s each 2) AMRAP 5 – 1 Spiderman Lunge each – 3 KB Windmills each – 5 Banded Overhead Squats 3) Back Squat w. an empty barbell 1 x 5 with 3s down, 2s hold in the bottom position. Focusing on

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Athlete Spotlight: David Schramm

Name: David Schramm Age: 50 Occupation: Electrical Engineer Hometown: Eufaula, Alabama Class time do you usually attend: 6 am Favorite WOD: Any kind of “chipper.” If it involves the Assault Bike, I feel like I have been assaulted. Favorite CF Movement: Rowing and strict pull-ups Least Favorite CF Movement: Assault Bike 3RM Back Squat: 235

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Monday 3.1.21

Prep Equipment Required: Foam roller, orange/blue/red bands 1) Three Way Foam Thoracic Spine x 60s each 2) Biphasic Pec Stretch x 60s each 3) 3 rounds: – 5 Thoracic Rotations each – 5 Banded Glute Bridge 3s hold at top of each rep – 3-5 Banded Push-ups 4) Floor Press w. an empty barbell 2

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Saturday 2.27.21

Prep 1) BP Dynamic Consists of: – High Knees x 50 ft. – Butt Kickers x 50 ft.,: – Inside Taps x 50 ft. – Outside Taps x 50 ft. – A Skip x 50 ft. – B Skip x 50 ft. – Knee Hug + Lunge w. forearm to floor + thoracic rotation +

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Friday 2.26.21

Prep 1) 1 round: Foam Roll lats & glutes 60s each 4 Spiderman Lunge each 1 Band Chicken Wing Stretch each 2) 3 Rounds 6 RDLs 6 Front Rack Reverse Lunges total 10 Straight Arm Band Lat Pull-down A. Lower Barbell Complex: RDL + HPC + FS + FR REVERSE LUNGE 4 x 8 each. 

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Thursday 2.25.21

Prep 1) 10 Upward to Downard Facing Dog w Toe Touch 2) AMRAP 8 at a slow pace: 8 KB Push Press each arm 8 Split Stance KB Rows each arm 15 Banded Pull-aparts 15 Straight Arm Band Lat Pull-down A. Landmine Single Arm Push Press 4 x 8-10 each arm OT2M B. T2B Drills

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Wednesday 2.24.21

Prep 1) Foam Roll glutes & hamstrings 60s each. 10 Dynamic Pigeon Pose each 10 Sciatic Nerve Floss each 2) AMRAP 5 5 Russian Baby Makers 10 Band Pull-aparts 3) Rowing Drills 3:00 A. 5 Rounds of: 500 Meter Row Rest 2:00 *During rest interval complete 60s of Single Unders – Goal: All intervals should

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Tuesday 2.23.21

Prep 1) 2 Rounds: 2 Side/Side Deep Lunge & Sumo Twist each 10 Banded Goodmornings 2) 3 Rounds 5 Sumo Stance RDLs 5 Front Rack Reverse Lunges each Leg 5 Bent-over Rows 3) Box Squat with an empty barbell 2 x 5 3s down, Focusing on perfect technique A. Box Squat 5-4-3-2-1+.  OT2M – Goal:

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Monday 2.22.21

Prep 1) 2 Rounds: 2 Scorpion Stretch each 3 Upward to Downward Dog w. Toe Touch 40ft Bear Crawl 2) 3 rounds: 10 Scap Pull-ups 5 Banded Push-ups 10 Band Pull-aparts 5 Up downs A. Close Grip Chin Up 10-8-6-4-2+.  OT2M – Goal: Build to a heavy 2+ (AMRAP) set. – add weight each set

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Saturday 2.20.21

Prep 1) BP Dynamic Consists of: – High Knees x 50 ft. – Butt Kickers x 50 ft. – Inside Taps x 50 ft. – Outside Taps x 50 ft. – A Skip x 50 ft. – B Skip x 50 ft. – Knee Hug + Lunge w. forearm to floor + thoracic rotation +

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Friday 2.19.21

Prep 1) 4 Spiderman Lunge each 2) 2 Rounds of: 6 RDLs 6 Front Squat 6 Front Rack Reverse Lunges total X-Band Walk x 10 Steps each direction Oscillatory Foam Roll each Adductor x 30s each 3) 1 round: 5 Rollover + split stretch 10 Lateral Squats each 10 Bird Dogs with a 1 count

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Thursday 2.18.21

Prep 1) 2 rounds: 5 Upward to Downward Dog w Toe Touch 5 Sciatic Nerve Floss each 10 Thoracic Rotations each 2) ARMAP 5: 10 KB Push Press total 10 1-arm Row Total 10 Banded Straight Arm Lat Pull-down total A. Barbell Shoulder Press 10-8-6-4-2+ OT2M – Goal: Build to a heavy 2+ (AMRAP) set.

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Wednesday 2.17.21

Prep 1) BP Dynamic Consists of: – High Knees x 50 ft. – Butt Kickers x 50 ft. – Inside Taps x 50 ft. – Outside Taps x 50 ft. – A Skip x 50 ft. – B Skip x 50 ft. – Knee Hug + Lunge w. forearm to floor + thoracic rotation +

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Tuesday 2.16.21

Prep 1) 3 Rounds: 3 Shin Box + Forward Fold each 6 Thoracic Rotations each 9 Banded Goodmornings 2) 3 Rounds w/empty barbell 5 Sumo RDLs 5 Front Rack Reverse Lunges each 3a) Front Squat: 2 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique. 3b) Band Chicken Wing

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Monday 2.15.21

Prep 1) 2 Rounds: 2 Scorpion Stretch each 3 Upward to Downward Dog w. Toe Touch 40ft Bear Crawl 2) 3 rounds: 10 Scap Pull-ups 5 Banded Push-ups A10 Band Pull-aparts 5 Up downs A.  Close Grip C2B Chin Up 10-8-6-4-2+.  OT2M – Goal: Build to a heavy 2+ (AMRAP) set. – add weight each

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