Workout of the Day (WOD)

Tuesday 9.28.21

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) Band Chicken Wing Stretch x 60s each 3) AMRAP 6 at a slow pace: – 2 Upward to Downward Facing Dog w Toe Touch – 8 KB Push Press each – 8 Split Stance KB Rows

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Monday 9.27.21

Prep A. Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 5: – 2 Shin Box + Forward Fold each – 5 Banded Bird Dogs each – 5 Goblet Reverse Lunges each 3) Air Bike 10-15s sprint for max watts 4) Box Squat w. an

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Saturday 9.25.21

Prep Equipment required: Medium/light band, light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 Banded Bird Dogs each side – 5 Goblet Reverse Lunges each – 10 Banded Overhead Squats 3) Clean Barbell Warm-up 4) Running Drills A. AMRAP 30 With A Partner 30 Power Cleans (95/65) 200 Meter Run 30

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Friday 9.24.21

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – Scap Pull-ups – 5 Up downs A1. 1 ¼ chin ups 4 x 4-6.  OT1:15 – increase total volume from last week

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Thursday 9.23.21

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 3 Spiderman Lunge each 3) 3 rounds: – 5 Banded Bird Dogs each – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for max watts 5) Sumo Deadlift w. an empty barbell

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Wednesday 9.22.21

Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 ft Crab Walk Reverse – 10 X-Band Walk each – 100 M Run A. With A Partner, Not

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Tuesday 9.21.21

Prep Equipment Required: Light band, light KB 1) 2 rounds: – 3 Upward to Downward Dog w Toe Touch – 5 Thoracic Rotations each 2) ARMAP 5: – 10 Scap Pull-ups – 10 Band Pull-aparts – 10 Single Arm KB Push Press total A. Push Press + Push Jerk 3/4 x 2 + 1 OT1:30

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Monday 9.20.21

Prep Equipment required: Medium/light band, light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 Banded Bird Dogs each side – 5 Goblet Reverse Lunges each – 5 Thoracic Rotations each – 10ft Crab Walk Reverse 3) Air Bike sprint 10-15s for max watts 4) Pause Front Squat w. an empty barbell

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Saturday 9.18.21

Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 2 Upward to Downward Facing Dog w Toe Touch – 10 X-Band Walk each – 100 M Run A.

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Friday 9.17.21

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 8 at a slow pace: – 4 Yoga Push-up – 8 KB Push Press each arm – 8 Split Stance KB Rows each arm – 15 Banded Pull-aparts – 15 Single Arm Banded Pushdowns each

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Thursday 9.16.21

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 1 each Side/Side Deep Lunge + Twist – 5 Banded Bird Dogs each – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for

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Wednesday 9.15.21

Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 Spiderman Lunge each 3) 3 rounds: – 5 Yoga Push-ups – 5 Thoracic Rotations each – 10 Banded Overhead Squat – 10 X-band Walk each A. Every 5:00 minutes x 5 sets 15 Calorie Rower

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Tuesday 9.14.21

Prep Equipment Required: Foam roller, light KB 1) Foam roll: Lats x 60s each 2) Band Chicken Wing stretch 60s each. 3) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 Thoracic Rotations each 4) Abmat Pizza Game: AMRAP 6 of: *Every drop complete: 10 KB Push Press total 10 Bar

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Monday 9.13.21

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 Shin Box + Forward Fold each – 5 Banded Bird Dogs each – 5 Goblet Reverse Lunges each – KB RDLs 3s down 3) Air Bike 10-15s sprint for max watts 4) Pause Front

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Saturday 9.11.21

Prep Equipment required: Medium/light band, light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 Banded Overhead Goodmornings – 5 Goblet Reverse Lunges each – 5 Thoracic Rotations each 3) Barbell Power Clean Warm-up A. ‘Holleyman’ 30 RFT: 5 Wall Balls (20/14) 3 HSPU 1 Power Clean (225/155) – Goal: Sustainable effort,

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