Workout of the Day (WOD)

Saturday 11.28.20

Prep 9 min Emom 1.Reverse plank to side plank switch x 30 sec 2.Bench Dip with 2 sec hold at bottom x 12 reps 3.Burpee Tuck Jump x 5-7 reps Essentials A. 12 min Emom 1.tall kneeling kettlebell shoulder press right arm x 5 reps + tall kneeling Kettlebell windmill right arm x 5 reps

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Friday 11.27.20

Prep 9 min Emom 1.Tall Kneeling side twist to halo x 4 per side 2.Plange Rock x 30 sec 3.Quadruped Crawl x 10 step forward and 10 backwards (intentionally be slow and control) Essentials A. 5 Rounds Row x 45 sec Sit up x 9 reps Kettlebell swing x 6 reps Hanging Knee Ups x

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Thursday 11.26.20

Prep 1 round Row x 300 meters Hang from bar x 20-30 sec Goblet squat with Med ball x 12 reps Dumbbell push press x 8 per arm Box step ups x 16 reps Jump rope x 30 sec Essentials From 0-10min For time : 21-15-9 Wall ball Burpee *7 min cap From 10-20min For

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Wednesday 11.25.20

Prep 9 min Emom 1.row x 45 sec 2.alternating box step ups x 12 reps 3.Body weight single leg RDL x 6 per leg Essentials A. 3 Sets Dual Kettlebell Sumo Deadlift x 15 reps Rest 10 sec Boat Hold x 20-30 sec On the 2:30 min mark B. 8 min Emom Burpee x 3

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Tuesday 11.24.20

Prep 9 min Emom 1.Bear crawl x 50 ft 2.Side plank switch x 6 per side 3.Alternating scorpion stretch taps x 12 reps Essentials A. Row x 3 min Row x 2 min Row x 1 min Rest 2 min 10min emom 1.Bench Dips x 8-10 reps 2.Supinated Body Row x 8-10 reps Rest 2

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Monday 11.23.20

Prep 9 min Emom 1.Bike x 30 sec 2.wall Sit x 30 sec 3.Prisoner tall kneeling to stand x 10 reps Essentials A. 3 Sets Barbell on Back Alternating Step Back Lunge x 5 per leg Rest 15 sec Goblet Squat x 10 reps Rest 15 sec Box Jump Over x 10 reps On the

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Saturday 11.21.20

Prep 2 Sets Running in place high knees x 20 sec Hang From Bar x 20 sec Support Hold on rings or dip bar x 20 sec Single arm Kettlebell Deadlift x 7 reps per arm Barbell Push Press x 10 reps Essentials Hero ‘Luke’ For time Run x 400 meters Power clean and jerk

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Friday 11.20.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Row x 60 sec Single leg Dumbbell RDL x 5 reps per leg Dual Front Rack Kettlebell Carry x 50

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Wednesday 11.18.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Kneeling against the wall Shoulder CAR’s x 3 per side Band Pull Aparts x 10 reps Russian Kettlebell swing x

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Tuesday 11.17.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Seated arm wall drag x 10 reps Can opener stretch x 10 reps Squat Twist and Reach x 5 reps

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Monday 11.16.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets DeadBug x 7 per side Hip Switch x 7 per side Side plank Clam Shell x 7 per side Squat

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Saturday 11.14.20

Prep 2 Sets Rower tension Hold x 20 sec Quadruped Shoulder taps x 7 per side Ring Pull with 2 sec pause at top of each rep x 10 reps Cross body Dumbbell RDL x 7 reps per side Essentials A. For time : Row x 2000 meters B. Mobility Flow 2 Sets Cat Cow

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Friday 11.13.20

Prep 2 Sets Elevated Banded Psoas March x 20 sec Squat Twist and Reach x 10 reps Split stance Russian Kettlebell Swing x 8 reps Front foot elevated ATG Split Squat x 4 reps per side Essentials A. 4 Sets Tempo Overhead Squat x 6, 5, 4, 3 reps Tempo 3131 Build in weight On

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Thursday 11.12.20

Prep 2 Sets Battle rope x 30 reps Crab Walk x 10 steps forward , 10 steps backwards One side overload farmers carry x 50ft per side Essentials 3 Sets Sled Drag forwards x 50 ft Rest 30 sec Farmers Carry x 100 ft Rest 30 sec Sled drag Backwards x 50 ft On the

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