Workout of the Day (WOD)

Thursday 4.22.21

There will be no classes on Saturday, April 24. PrepEquipment Required: foam roller, medium band, barbell1) Foam roll: lats and thoracic spine 60s each2) Band Chicken Wing Stretch 60s each3) 10 Russian Baby Makers4) 2 rounds: 6 RDL 6 Muscle Cleans 6 Front Rack Reverse Lunges total 10 Band X Walks each A.Barbell Warm Up

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Wednesday 4.21.21

There will be no class on Saturday, April 24. Prep1) Foam roll hamstrings 60s each2) 4 Spiderman Lunge each3) BP Dynamic Warm-up4) Running Drills A.AMRAP 20200 Meter runRest 30s Don’t overlook this workout – this is a great test of conditioning. Goal: Rx+ 13+ plus rounds, Rx 11+ rounds, Essentials 7-9 rounds B.Pick two holds

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Tuesday 4.20.21

There will be no classes on Saturday, April 24. PrepEquipment Required: foam roller, light KB, light/medium band1) Foam Roll lats 60s each2) 5 Upward to Downward Facing Dog w Toe Touch3) AMRAP 8 3 KB Windmills each 6 Banded Bird Dog each 9 Wall Slides 12 Scap Pull-ups A1.Landmine Single Arm Push Press2/3 x 6

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Monday 4.19.21

There will be no classes on Saturday, April 24. PrepEquipment Required: foam roller, light/medium band1) Foam roll hamstrings 60s each2) 5 Single Leg Upward Dog to Standing each3) 3 Rounds: 4 Russian Baby Makers 6 Walking Lunges each 8 Banded Good Mornings 10 Up-downs4) Box Squat w. an empty barbell1 x 5 w. 3s down

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Saturday 4.17.21

PrepEquipment required: Foam roller, barbell, light band, light KB1) Foam roll lats + thoracic spine2) 2 x 10 each Thoracic Rotations3) 3 Rounds of: 4 KB Windmills each 5 KB Tall Kneeling Halos each 6 Russian Baby Makers4) Running Drills A.AMRAP 25 W/PARTNER20 Wall Balls (20/14)200 Meter Run20 Power Snatch (75/55)200 Meter Run20 Overhead Squats

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Friday 4.16.21

PrepEquipment required: Foam roller, barbell, light band1) Foam roll lats + thoracic spine2) 2 x 10 each Thoracic Rotations3) Band Chicken Wing Stretch 60s each4) 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts A1.Push Jerk10 sets x 2-3 reps. Exceed last week’s final weight by 5-10#. A2.Banded Pull

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Thursday 4.15.21

PrepEquipment required: Foam roller, medium band1) Foam Roll adductors + hamstrings 60s each2) Rock Back Adductor Stretch 10 each3) Sciatic Nerve Flossing4) 3 Rounds of: 10 Banded Front Squats 5 Banded Bird Dogs each side 3 Jumping Pull-ups w 2s descent5) Sumo Deadlift1 x 5 w 3s descent + 1s pause at the knee on

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Athlete Spotlight: Bethany Niese

Name: Bethany NieseAge: 42Occupation: ProfessorHometown: Miller City, OHWhich class time do you usually attend?: 8amFavorite WOD: Anything without double unders – kills my ego 😉Favorite CF Movement: Wall ballsLeast Favorite CF Movement: Snatch!Favorite Food: Pho!Favorite Movie: ZoolanderFavorite Athlete: I don’t follow any sport, really. Sooooo Brandon Brigman!Dream Job: Professor hahaDream Vacation Destination: World Tour!If you

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Wednesday 4.14.21

Prep 1) Foam Roll – where you’re sore for 30-60s per spot 2) Spiderman Lunge 4 each 3) 3 Rounds of: – 4 Russian Baby Makers – 4 Box Step-ups each – 8 Banded Overhead Squats 4) Rowing Drills A. AGAINST A 30:00 CLOCK With a partner complete: 0:00 – 10:00 Max Farmer Carries x

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Tuesday 4.13.21

Prep Equipment required: Foam roller, light/medium band, light med ball 1) Foam roll pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 15 Band Pull-aparts – 10 Weighted V-ups – 5 Burpees 3) Close Grip Bench Press: 2 x 3 w. 1s pause halfway down, 1s pause at chest. A1.

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Monday 4.12.21

Prep Equipment Required: foam roller, light KB, light/medium band 1) Foam roll glutes 60s each 2) AMRAP 6 – 2 Shin Box + Forward Fold each – 4 Goblet Reverse Lunges each – 8 Banded Russian Swings 3) Box Squat w. an empty barbell 1 x 5 w. 3s down focusing on perfect technique A.

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Saturday 4.10.21

Prep “Musical Medballs” *Set-up 10-15 medballs having people perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set

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Friday 4.9.21

Prep: Equipment required: Foam roller, barbell, light band 1) Foam roll lats + thoracic spine 2) 2 x 10 each Thoracic Rotations 3) Band Chicken Wing Stretch 60s each 4) 2 Rounds of: – 6 Bent-over Rows – 6 Push Press – 6 Barbell Curls – 25 Banded Pull-aparts A1. Push Jerk 10 sets x

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Thursday 4.8.21

Prep: Equipment required: Foam roller, medium band 1) Foam Roll adductors 60s each 2) Rock Back Adductor Stretch 10 each 3) Worlds Greatest Stretch x 5 reps each side 4) 3 Rounds of: – 10 Banded Goodmornings – 5 Banded Bird Dogs each side – 5 Single Leg Glute Bridge w 1s pause each 5)

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Wednesday 4.7.21

Prep: Equipment required: Foam roller, light band 1) Foam Roll – where you’re sore for 30-60s per spot 2) Spiderman Lunge 4 each 3) Bird Dogs: 2 x 10 each 4) X-Band Walk + Goodmorning x 2 Rounds (5 reps right/5 reps left/5 GM) 5) Bike, Row, Jump Rope: 8 x 20s on/10s off –

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