Workout of the Day (WOD)

Wednesday 1.26.22

Prep Equipment required: Foam roller, medium band 1) Foam Roll lats x 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 5 breaths each position 3) 2 rounds: – 1 each Spiderman Lunge – 2 Upward to Downward Facing Dog w Toe touch – 10 Scap Pull-ups – 15 Banded Pull-apart A. Gymnastics Skill Work 10

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Tuesday 1.25.22

Prep Equipment required: Foam roller, light band, light KB 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) AMRAP 6: – 1 Plank Walk Out – 10 each 1-arm Rows – 10 each Single Arm KB Push Press – 15 Band

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Monday 1.24.22

Prep Equipment required: Foam roller, barbell, medium/light band, empty barbell 1) Foam Roll Glutes & Hamstrings 60s each 2) 10 Sciatic Nerve Floss each 3) 2 Rounds of: – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 6 Front Squats – 10 steps each X-Band Walk 4) Air

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Saturday 1.22.22

Prep Equipment required: Foam roller, barbell, plyo box, empty barbell 1) Foam Roll Glutes & Hamstrings 60s each 2) 10 Sciatic Nerve Floss each 3) 2 Rounds of: – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 6 Front Squats – 10 total Box Step-ups A. ‘Tate Myre’

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Friday 1.21.22

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) 3 Rounds: – 6 Barbell Rows – 6 Push Press – 10 Scap Pull-ups – 10 Kip Swings 5) Review Pull-up scaling options A.

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Thursday 1.20.22

Prep Equipment required: Foam roller, medium/light band, barbell 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 5 each Banded Bird Dogs – 5 Band Overhead Good Mornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for max watts 5) Deadlift w. an

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Wednesday 1.19.22

Prep Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 10 Air Squats and 5 Sit-ups. For every Meter over 100, Partner 1 must do that many Burpees. Complete 3 full rounds each. A. 6 Rounds For Quality 500 Meter Bike 120 ft Single Arm Farmers Carry Left (62/44) 50

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Tuesday 1.18.22

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 20ft Reverse Bear Crawl – 10 Banded Pull-aparts – 10 each 1-arm Rows – 3 each KB Windmills A1. Split Stance Landmine Press 2/4 x 8-10 each.  – 2

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Monday 1.17.22

Out of caution and safety for our coaches and members, we are going to cancel the morning classes on Monday, January 17 due to the winter conditions. We plan on still having the afternoon classes at 12:30, 4:30, 5:30, 6:30pm, but will continue to monitor the weather and will let you know if we plan to

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Friday 1.14.21

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 – 15 Banded Pull-aparts A1. Seated DB Shoulder Press Build

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Thursday 1.13.21

Prep Equipment Required: foam roller, light/medium band, barbell 1) Foam Roll Hamstrings x 60s each 2) 4 each Single Leg Upward Dog to Standing 3) 3 Rounds: – 4 Russian Baby Makers – 6 Up Downs – 8 total Walking Lunges 4) Deadlift w. an empty barbell 1 x 5 w. 3s down focusing on

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Wednesday 1.12.21

Prep Equipment Required: Medium band, foam roller, plyo box 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 5 each Box Step-ups – 5 each Thoracic Rotations – 10 Banded Overhead Goodmornings A. Every 6:00 x 4 Min 0-2: Max Cal Bike Min 2-4:

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Tuesday 1.11.21

Prep Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 2) AMRAP 6: – 20ft Bear Crawl – 10 each Band Bent Iso Row – 10 total Single Arm KB Push Press A1. Pendlay Row 3 x 6. Rest 10. –

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Monday 1.10.21

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 Glute Bridge – 10 total Walking Lunges A1. Barbell Glute Hip Thrusts 1/4

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Saturday 1.8.21

Prep Equipment Required: Medium band, foam roller, barbell 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 20 ft Bear Crawl – 5 each Thoracic Rotations – 5 RDLs – 5 Hang Muscle Cleans – 5 Barbell Rows A. Conditioning with a partner AMRAP

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