Workout of the Day (WOD)

Saturday 9.19.20

Prep 2 Sets Run x 200 meters V Ups x 10 reps Tempo Goblet squat x 5 reps @53×1 Hang From Pull Up Bar x 30 sec Essentials A. Hero Wod ‘Emily’ 10 Rounds For time : Single Unders x 30 reps Jumping Pull Ups x 15 reps Air Squats x 30 rep Run x

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Friday 9.18.20

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 Row x 60 sec Single leg Dumbbell RDL x 5 reps per leg Dual Front Rack Kettlebell Carry x 50

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Wednesday 9.16.20

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

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Tuesday 9.15.20

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

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Monday 9.14.20

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

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Saturday 9.12.20

Prep 2 Sets Run x 200 meters Single Arm Russian Kettlebell Swing x 6 reps per arm Single arm Kettlebell Clean x 5 reps per side Single arm Kettlebell Split squat x 4 reps per side Single arm Kettlebell Thruster with 2 sec pause at bottom of squat x 3 reps per side Essentials: A.

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Friday 9.11.20

Prep 2 Sets Row x 60 sec Dual Dumbbell Arnold Z Press x 5 reps Dumbbell Lat Pull Over x 10 reps Single arm Staggered Stance Russian Kettlebell Swing x 5 reps per side Essentials: A. ‘9/11’ For time: Run x 2001 meters Box jump x 11 reps Dual Dumbbell Thruster x 11 reps Jumping

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Thursday 9.10.20

Prep 2 Sets Backwards single Unders x 60 sec Quadruped Crawl forward x 25 ft Quadruped Crawl Backwards x 25 ft Banded Skater walk x 20 steps forwards Banded Skater walk x 20 steps backwards Essentials: A. From 0-10min Pick either Row, Bike , Run, Or Ski Every 2 min stop and perform Straight Arm

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Wednesday 9.9.20

Prep 2 Sets Row x 250 meters Glute Bridge walkouts x 7 reps Banded Lateral walk x 20 steps each direction Single Leg RDL to Lunge x 5 per leg Essentials: A. 3 Sets Clean Deadlift x 1 rep Hang Power clean From Below the knee x 3 reps Hang Power clean From above the

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Tuesday 9.8.20

Prep 2 Sets Row x 12 cal Kettlebell Half Kneeling windmill x 5 per side Bottom of bench Dip Hold x 30 sec Lying behind the Neck Snacth Grip PVC Press x 7 reps Bottom of Squat Hold x 30 sec Essentials: A. 6 min Emom 1 Hang Squat Snatch + 5 Overhead Squats *First

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Monday 9.7.20

Prep 2 Sets Run x 200 meter Single arm Front Rack Kettlebell Step Back Lunge x 7 reps right leg Half Kneeling single arm Kettlebell Strict Press x 7 reps right arm Kettlebell Plank Row x 7 reps right arm Single arm Front Rack Kettlebell Step Back Lunge x 7 reps left leg Half Kneeling

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Saturday 9.5.20

Prep 2 Sets Row x 60 sec damper #1 Split stance Russian Kettlebell Swing x 5 reps right side Goblet Split Squat x 5 reps right side Goblet Split stance Goodmorning x 5 reps right side Split stance Russian Kettlebell Swing x 5 reps left side Goblet Split Squat x 5 reps left side Goblet

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Athlete Spotlight: Dan Schian

Name: Dan Schian Age: 42 Occupation: Automotive Finance Hometown: Suwanee, GA Which class time do you usually attend?: 6 & 8am Favorite WOD: Hero WOD’S Favorite CF Movement: Power Snatch  Least Favorite CF Movement: Burpees 3RM Back Squat: 265 1RM Deadlift:  335 Favorite Food:  Stuffed Shells Favorite Movie: This might be the toughest question because there

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Friday 9.4.20

Prep 2 Sets One leg Single Unders x 30 sec per leg Lunges x 16 reps Behind the leg squat x 5 per side Wall Sit March x 30 sec Essentials A. 3 Sets Snatch Deadlift x 2 reps Hang Snatch High Pull x 2 reps Hang Power Snatch Above the knee x 2 reps

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