Workout of the Day (WOD)

Saturday, September 24

Prep 1) Foam roll wherever you need it. 2) AMRAP 5: – 5 each Alternating Lunges – 5 Up Downs – 5 Jump Squats A. 5 Stations Of … 1) Max Broad Jump x 3 Attempts 2) 2 Min: Max Burpees 3) 2 Min: Max Air Squats 4) 2 Min: Max Push-ups 5) AMRAP 8

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Friday, September 23

Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam roll Quads & Hamstrings & Adductors x 60 each 2) Adductor Rock Back Stretch x 60s each 3) 3 each Spiderman Lunge 4) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Split Squats – 5 KB Squat Jumps A.

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Thursday, September 22

Prep Equipment required: Foam roller, medium band, plyo box 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20ft Bear Crawl – 10 Banded Glute Bridges – 5 each Box Step-ups – 3 each Plank Wave A.

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Wednesday, September 21

Prep Equipment required: Foam roller, light/medium band, barbell 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 each Spiderman Lunge 4) 3 Rounds of: – 20ft Bear Crawl – 10 Band Pass through – 5 Barbell Thrusters – 5 Barbell Rows – 3-5 Plyo Push-ups 5) Bench Press w. an

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Tuesday, September 20

Prep Equipment required: Foam roller, light KB, Jump rope 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 8 at a slow pace: – 4 Yoga Push-up – 8 KB High Pull – 8 each Split Stance KB Rows – 30s Jump rope practice A. 5 Rounds For Quality Against a 4:00 Clock

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Monday, September 19

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 – 5 Band Overhead Goodmornings – 7 Banded Overhead Squats 4) Box Squat w. an

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Saturday, September 17

Prep Equipment required: Foam roller, light 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 RDLs – 6 Band Overhead Squats 5) Barbell Warm-up Snatch A.

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Friday, September 16

Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam roll Quads & Hamstrings & Adductors x 60 each 2) Adductor Rock Back Stretch x 60s each 3) 3 each Spiderman Lunge 4) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Split Squats – 5 KB Squat Jumps A.

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Thursday, September 15

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10ft Crab Walk – 10 Band Pass through – 10 Band Pull-aparts – 5 Dive Yoga Push-up A. AMRAP 20 8 each Walking Lunge Steps 10 Hand Release Push-ups 12 each

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Wednesday, September 14

Prep Equipment required: Foam roller, light 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 – 10 Scap Pull-ups – 15 Banded Pull-aparts A. Push

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Tuesday, September 13

Prep Equipment Required: light KB, jump rope 1) Foam Roll wherever you need it 60s 2) 10 each Dynamic Pigeon Pose 4) AMRAP 6: – 30s Jump Rope Practice – 20ft Bear Crawl – 5 each 1-arm Rows – 2 Upward to Downward Facing Dog w Toe Touch A. 5 Rounds For Quality Against a

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Monday, September 12

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Adductors x 60s each 2) Barbell Shoulder/Lat Stretch x 30s each 3) Barbell Front Rack Stretch x 5 each 4) 10 Russian Baby Makers 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges

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Saturday, September 10

Prep 1) Foam roll wherever you need it 2) 3 Rounds: – 1 each Spiderman Lunge – 5 Push-ups – 5 Jump Squats A. Barbell Warm Up (Clean Top Down) -Coach led B. 5 Rounds With A Partner 10 Power Cleans (155/105) 20 Cal Bike 30 Hand Release Push-ups 400 Meter Run – Goal: Challenging

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Friday, September 9

Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Dynamic Pigeon Pose each 3) 3 Rounds: – 1 each Side/Side Deep Lunge + Twist – 5 Goblet Squats 1s Pause – 5 KB Squat Jumps – 20ft Bear Crawl A. Seated Box Jump 2/5

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Thursday, September 8

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 60s each 2) AMRAP 6: – 4 Yoga Push-up – 10 Band Pass Throughs – 5 each Tall Kneeling KB Halo – 5 each Split Stance KB Rows A. AMRAP 20

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