It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Kneeling against the wall Shoulder CAR’s x 3 per side Band Pull Aparts x 10 reps Russian Kettlebell swing x
Workout of the Day (WOD)
Tuesday 1.26.21
It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Seated arm wall drag x 10 reps Can opener stretch x 10 reps Squat Twist and Reach x 5 reps
Monday 1.25.21
It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets DeadBug x 7 per side Hip Switch x 7 per side Side plank Clam Shell x 7 per side Squat
Saturday 1.23.21
Prep 2 Sets Side Plank x 30 sec per side Thoracic Rotations x 10 per side Bench Dips x 5-8 reps pause 4 sec at the bottom of each rep Essentials A. 10min Amrap Row x 20/17 cal Hand Relese Burpee x 10 reps Strict ring Pull x 8 reps Rest 5min 10min Amrap Row
Friday 1.22.21
Prep 9 min emom 1.Beast to Leg threw x 6 per side 2. Under to Crab Reach x 6 per side 3. Candle Stick Roll up x 6 reps Essentials A. 10 min Build in weight but keep light to moderate loads complex Squat Clean Thruster Squat Clean Hang Squat Clean above the knee Hang
Thursday 1.21.21
Prep 9 min emom 1.crab walk x 30 sec 2.Ostrich walk x 30 sec 3.handstand or pike hold x 30 sec Essentials A. 3 Sets Hip Thrust x 6 reps heavy load Rest 60 sec Kettlebell L Crunch x 12 reps On the 3 min B. 18 min emom 1.6 Hang Power Clean + 6
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Wednesday 1.20.21
Prep 2 Sets Curtsy Step Down from bench x 8 per leg Tall Plank Knees to elbows x 16 reps Single leg Bodyweight RDL x 8 per leg Quadruped Shoulder taps x 16 reps Essentials A. 3 Sets Kettlebell Complex Unbroken Right arm Kettlebell Snatch x 6 reps Goblet Curtsy Step Back Lunge Right Leg
Tuesday 1.19.21
Prep 9 min emom 1.Banded in and out push up x 2-3 per side 2.Side Plank Rotations x 8 per side 3.Reverse Plank Bridge Hip Lifts x 10-12 reps Essentials A. 4 Sets Strict Press x 2 reps Heavy Rest 20 sec Ring Row x 6-10 reps tempo 2020 Rest 20 sec Bench Dips x
Monday 1.18.21
Prep 2 Sets Low Cossack Squat Switch x 6 per side Tall Kneeling Prisoners Goodmorning x 10 reps Wall Sit March x 20 sec Essentials A. 5 Sets Speed Front Squat x 6 reps @ 55% of heaviest front squat done in the last 10 weeks. On the 2 min marks B. 3 Sets Each
Saturday 1.16.21
Prep 2 Sets Single arm plank x 20 sec per side Hollow body Hold x 30 sec Tall Plank Cross Body Knee to elbow x 7-10 per side Essentials A. 3 Sets Strict Press x 3 reps Rest 60 sec Dual Dumbbell Bent Over Row x 3 reps On the 3 min mark -Then- 1
Friday 1.15.21
Prep 9 min emom 1.Lunge complex (forward R+forward L+ cossack R + Cossack L ) x 4 complexes 2.Half Kneeling Prisoner Windmill x 6 per side 3.roll to candle stick x 6-8 reps Essentials A. 3 Sets Back Squat x 5,3,1 reps Rest 20 sec Dual Dumbbell Weighted Speed Split Squat with DB in Farmers
Thursday 1.14.21
Prep 2 Sets Ostrich Walk x 50 ft Spiderman Stretch walk x 50 ft Lateral Crab Walk x 25ft each side Essentials A. 12 min emom 1.Zercher Squat x 15-20 reps 2.Hang Clean High Pull x 12-15 reps 3.Bradford Press x 8 per side B. Partner 17 min amrap Wall ball x 8 reps Deadlift
Wednesday 1.13.21
Prep 2 Sets Kickstand Pistol or Curtsy Squat x 10 per side Deadbug x 12 per side Bird Dog x 10 per side Essentials A. 10 min Every 30 sec Power Snatch x 1 rep Keep weight lighter to work on speed and form. B. 10min From the 0-8min mark Deficit Sumo Deadlift , build
Tuesday 1.12.21
Prep 9min emom 1.Push up x 6-10 reps 2.plank Rotations x 8 per side 3.Hip Bridge Hold x 30 sec Essentials A. 8 min emon 1.Hollow Body Dumbbell Floor Press x 10 reps 2.Knees Tucked Windshield Wipers x 10 reps B. 3 Sets Bench Press x 5 reps pause 2 sec at the bottom of
