Workout of the Day (WOD)

Wednesday 3.29.17

Essentials/Fitness/Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 12min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. In 12min Find a 1 Rep

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Tuesday 3.28.17

Essentials: A. 9min EMOM 1.Right Side Plank x 30 sec 2. Left Side Plank x 30 sec 3. V-Ups x 10 reps 9min EMOM 1. Turkish Get Up x 2 reps per arm 2. Overhead KB Carry x 50 ft per arm 3. Bear Crawl x 30 sec Or ADAPT B. Yearly Benchmark OPEN WOD

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Monday 3.27.17

BENCH MARK WEEK Essentials/Fitness/Performance: A. In 12min Find Your 3 Rep Max Back Squat Rest 5min B. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Clean If 3RM Back Squat is Less than your body weight then… In 12min Find a

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Saturday 3.25.17

Essentials: A. 15min EMOM 1. Glute Bridge x 15 reps 2. Cossacks Squat x 5 reps per leg 3. Seated Russian Twist x 15 reps per side B. Tabata Run Air Squat Run No Push Up Burpee Fitness: A. 15min EMOM 1. Glute Bridge x 15 reps 2. Cossacks Squat x 5 reps per leg

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Friday 3.24.17

Essentials: A. 16min EMOM 1. Superman Hold x 30 sec 2. Jumping Back Squat x 10 reps 3. Inch Worms x 10 reps 4. Good Mornings x 10 reps B. 10min AMRAP Box Jump Step Down x 35 reps Wall ball x 35 reps Sumo Deadlift High Pull x 35 reps Incline Push Up x

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Thursday 3.23.17

FNT Week 5 Challenge: Hold Bottom of squat for 5min, must be completed within 15min of starting. Essentials: A. Mobility Lizard R x 2min Lizard L x 2min Pinwheel R x 2min Pinwheel L x 2min Puppy Dog x 2min Sumo Squat x 1min B. Team of 3-4 people 1 Person Working at a time:

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Wednesday 3.22.17

FNT Week 5 Challenge: Hold Bottom of squat for 5min, must be completed within 15min of starting. Essentials: A. 12min EMOM 1. Pausing Overhead Squat x 3 reps (3 sec pause at bottom) 2. Chest to Ring Hold x 20 sec B. 8 Rounds For Time: Goblet Squat x 8 reps Hanging Knee Ups x

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Tuesday 3.21.17

FNT Week 5 Challenge: Hold Bottom of squat for 5min, must be completed within 15min of starting. Essentials: A. 18min EMOM 1. One arm KB Waiters Carry, One Arm KB Front rack Carry x 50 ft each side 2. Goblet Step Back Lunge x 5 reps per leg 3. Side Plank x 20 sec per

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Monday 3.20.17

FNT Week 5 Challenge: Hold Bottom of squat for 5min, must be completed within 15min of starting. Essentials: A. 15min EMOM 1. Barbell Hip Thrust x 10 reps 2. Box Dips x 7-12 reps 3. Hollow Hold x 20 sec B. 10-8-6-4-2 Man Maker Jumping Pull Up Fitness: A. 15min EMOM 1. Pausing Split Jerk

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Saturday 3.18.17

Essentials: A. 5 Sets Hang Power Clean x 10 reps pvc/training bar/empty barbell On the 2:30min B. For Time: Kettlebell Swing x 70 reps Box Step Overs x 70 reps Fitness: A. 5 Sets 3 Clean Deadlifts + 1 Floating Power Clean 75% +15-20lbs On the 2min B. For Time: Kettlebell Swing x 70 reps

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Friday 3.17.17

Essentials: A. 4 Sets Max Rep Elevated feet Plank Shoulder taps x 45sec -Rest 45sec- Max Rep incline Push Up x 45sec -Rest 45sec- B. 3 Sets Back Squat x 5 reps 65% Parallette Facing Burpee x 5 reps Row x 250 meters (Max Effort) Rest 5min Fitness: A. 4 Sets Max Rep Handstand Push

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Thursday 3.16.17

Tabata Burpees (must accumulate at least 40 reps. Masters (50+) must aciculate at least 32 reps) Essentials/Fitness/Performance: A. Mobility Cross shin archer R x 1min Cross Shin Archer L x 1min Single Leg Saddle R x 1min Single Leg Saddle L x 1min Supine Twist R x 1min Supine Twist L x 1min Pinwheel R

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Wednesday 3.15.17

Tabata Burpees (must accumulate at least 40 reps. Masters (50+) must aciculate at least 32 reps) Essentials: A. 7 Sets Snatch Balance x 7 reps PVC/Training Bar/Empty Barbell On the 2:30 Or ADAPT B. 21-15-9-3 Alternating Dumbbell Snatch 12-9-6-3 Incline Push Up Fitness: A. 7 Sets Full Snatch x (3,3)70-80% (2,2)80-90% (1,1,1)90%+ On the 2:30

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