Prep 2 Sets Banded In and out push up x 3 per arm Ring Pull x 7 reps Top of ring pull hold x 15 reps Box Drop Lands x 7 reps Essentials A. 6 Sets Push Press x 1 reps Pausing Push Jerk x 2reps Split Jerk practice x 2 reps (PVC or training
Workout of the Day (WOD)
Friday 10.30.20
Prep 2 Sets Extended wall Plank x 20 sec Squat Twist and Reach x 10 reps Split stance Russian Kettlebell Swing x 8 reps Rotational Kettlebell Snatch x 4 reps ( 2 per arm) Essentials A. 5 Sets Segment Snatch Deadlift + Hang Power Snatch from below the knee + 2 Overhead Squat Keep weight
Thursday 10.29.20
Prep 2 Sets Battle rope x 30 reps Lateral Bear Crawl x 20 steps right and 20 left Single arm Kettlebell Overhead Carry x 50ft per arm Essentials A. 12 min Emom 1.dual Dumbbell Single Leg RDL x 5 per leg 2.Dual Kettlebell Push Press x 10 reps 3.Hollow Body Hold x 20-30 sec B.
Wednesday 10.28.20
Prep 2 sets Row x 60 sec easy Banded clam shell x 10 per side Banded monster walk x 10 step forward 10 steps backwards Single arm Kettlebell Deadlift and ¼ x 5 reps per side Single arm Kettlebell split Muscle Clean x 5 reps per side Essentials A. 2 Sets Heavy Russian Kettlebell Swing
Tuesday 10.27.20
Prep 2 Sets Row x 30 sec Single arm Kettlebell Overhead Carry x 50 Ft per arm Barbell Snatch Lift Off x 7 reps Essentials A. 12 Sets Snatch Deadlift x 1 reps Hang Power Snatch x 1 rep Evey 45 sec *Must add weight every set* B. 3 Sets Single arm Turkish Sit Up
Monday 10.26.20
Prep 2 Sets Bike x 60 sec Hollow Body Hold x 20-30 sec Elevator Goblet squat x 6 reps Goblet Good Morning x 7 reps Essentials A. 3 Sets Jumping Back squat x 7-10 reps 35-45% Rest 20 sec Lunge Jumps x 6-8 reps per leg Rest 20 sec Bulgarian Ring Pull Up x 3-5
Saturday 10.24.20
Prep 2 Sets Kettlebell Bottoms Up 90/90 Carry x 30 sec Single arm Ring Face Pull x 7 reps per arm Plank Push Up x 10 reps per side Essentials A. 6 Sets Push Press x 2 reps Pausing Push Jerk x 3 reps Take from the floor and build in weight each set On
Friday 10.23.20
Prep 2 Sets Extended wall Plank x 20 sec Single leg split stance isometric pulse x 20 sec per side Dual Kettlebell Russian swing x 8 reps Dual Kettlebell Half Snatch x 4 reps ( 2 per arm) Essentials A. 3 Sets Dual Kettlebell mixed Rack Step back lunge with 3 Presses at the bottom
Thursday 10.22.20
Prep 9 min Emom 1.bike sprint x 10 sec 2.double Unders x 30 reps or single Unders x 30 sec 3.No push up burpee x 8 reps Essentials A. 3 Sets Dual Dumbbell Deadlift x 12-15 reps Rest 15 sec Dual Dumbbell Front rack Wall Sit x 30 sec Rest 15 sec Dual Dumbbell Overhead
Wednesday 10.21.20
Prep 2 sets Row x 60 sec easy Banded clam shell x 10 per side Banded monster walk x 10 step forward 10 steps backwards Single arm Kettlebell Deadlift x 5 reps per side Single arm Kettlebell Muscle Clean x 5 reps per side Essentials A. 7 Sets 1 power clean complexe (4 reps total)
Tuesday 10.20.20
Prep 2 Sets Bear crawl x 25 feet , at the beginning and the end of the bear crawl perform 10 alternating shoulder taps in the bear craw Top of ring pull hold x 20 sec Scapular ring pulls x 10 reps Ring support hold x 15 sec Ring dip negatives x 2 reps Essentials
Monday 10.19.20
Prep 2 Sets Bike x 30 sec Side plank x 20 sec per side Goblet squat and ¼ x 6 reps Goblet Good Morning x 7 reps Essentials A. 3 Sets Back Squat x 11-14 reps tempo @ 21×1 Rest 30 sec Single arm Ring Pull x 3-5 reps per side Tempo 22×2 On the
Saturday 10.17.20
Prep 2 Sets Single arm Kettlebell overhead carry x 50 ft per arm Single arm ring pull x 10 per arm Banded side step push up x 5 per side Essentials A. 5 Sets Push Press x 2 reps Pausing Push Jerk x 3 reps Take from the floor and build in weight each set
Friday 10.16.20
Prep 2 Sets Right side Kettlebell cross body RDL x 8 reps Right side Kettlebell Goblet Cossack Squat x 6 reps Right side Kettlebell Muscle Snatch x 4 reps Then Same on left side Essentials A. 6 Sets Snatch Deadlift + hang snatch High Pull + Muscle snatch + Overhead Squat Keep weight within a
Thursday 10.15.20
Prep 2 Sets Battle rope x 50 reps High knee single Unders x 30 sec Beast to alternating leg threw x 5 reps per side Essentials A. 3 Sets Support hold on dip bar or rings x 30 sec Rest 20 sec Sorsean Hold x 30 sec Rest 20 sec Partner assisted Nordic Curl Negatives
