Workout of the Day (WOD)

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: – 20 Ft Bear Crawl – 10 each X-Band Walk – 10 Scap Pull-ups – 10 Kip Swings A. For

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Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 8: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 each Tall Kneeling KB Halo 3) Air Bike 10-15s sprint for max

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Prep Equipment required: Foam roller, medium band, Light DB 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 3-5 Plyo Push-ups – 5 Skip Jacks – 5 each 1-arm DB Rows – 10 each Single Straight Arm Band

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Prep Equipment Required: Foam roller, Medium band, light KB 1) Foam roll wherever you need it x 60s each side 2) 10 Russian Baby Maker + Thoracic Rotation 3) 3 rounds: – 5 Yoga Push-ups – 5 each Half Kneeling KB Windmill – 10 Banded Overhead Goodmornings A. For Quality 0:00 – 10:00 Max rounds

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Prep Equipment required: Medium/light band, plyo box 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Thoracic Rotations – 10 Banded Glute Bridges – 10 total Box Step-ups 3) Air Bike sprint 10-15s for max watts A. Single Leg Box Jump 1 to 2 6 x

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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: – 20 Ft Reverse Bear Crawl – 8 each KB Push Press – 8 each Split Stance KB Rows – 15 Banded Pull-aparts – 15 each Single Arm Banded Pull-downs

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Prep 1) Foam roll wherever you need it 2) AMRAP 5 5 Arms Overhead Goodmornings 5 each Bodyweight Lunges 5 Air Squats A. In teams of 2 0:00-20:00 10 Box Jump Step-downs 20 Power Snatch (95/65) 30 Butterfly Sit-ups 20:00-30:00 Max 50 Meter Farmer Carries (70/53) *One person works at a time. Split as needed.

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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 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for

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Prep Equipment required: Foam roller, light KB 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3-5 Plyo Push-ups *scale to knees as necessary – 5 Skip Jacks – 5 each Single Arm Row – 5 each Tall Kneeling KB Halo 4) Floor Press w. an empty

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Prep Equipment required: Foam roller, light KB, jump rope 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) AMRAP 7: – 2 Upward to Downward Facing Dog w Toe Touch. – 20 ft Bear Crawl – 5 each

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Prep Equipment required: Medium/light band, light KB 1) Foam roll: Glutes & Quads x 60s each 2) Dynamic Pigeon Pose 10s each 3) 3 each Spiderman Lunge 4) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 KB RDLs – 5 KB Squat Jumps A. Single Leg

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Prep Equipment required: Foam roller, medium band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 2 Rounds: – 6 Barbell Rows – 6 Push Press – 6 Barbell Curls – 15 Banded Pull-aparts A. Push Jerk Build to a

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

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Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each Banded Bird Dogs – 7 Banded Overhead Goodmornings – 9 Goblet Squats 4) Thruster w. an empty barbell

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Prep In teams of 2: Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 5 Push-ups and 5 Sit-ups. For every Meter over 100, Partner 1 must do that many Burpees. Complete 3 full rounds each. A1. Piston Bench Press 2/3 x 8-10 each.  Rest 60s – 2 Warm-up sets,

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