Workout of the Day (WOD)

Monday 5.11.20

Prep 3 sets Arch Body Hold x 30 sec Plank Shoulder taps x 10 per side Hollow Body hold x 30 sec Shoulder CAR’s x 3 per side per direction Scorpion Stretch Hold x 30 sec per side At Home A. 4 Sets Reverse Plank Hold x 60 sec + Side plank on Hand x

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Saturday 5.9.20

Prep 3 Sets Arch Body Hold x 20-30 sec Kane Squat x 10 reps Hip Switch x 10 per side Squat Twist and Reach x 10 reps At Home A. 12 min Emom 1.Right Leg complex (Single Leg RDL + Step Back Lunge ) x 7-10 complex 2.Left Leg complex (Single Leg RDL + Step

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Friday 5.8.20

Prep 3 Sets Dead Bug x 10 reps per side Scorpion Stretch x 5 reps per side Vertical Jump x 5 reps Stick/PVC/Barbell Hang Muscle Snatch x 5 reps Stick/PVC/Barbell Behind the Neck Snatch Grip Push Jerk x 5 reps At Home A. 16min Emom 6 Snatch Complex (Stick Hang Power Snatch + Stick Overhead

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Thursday 5.7.20

Prep 3 Sets Pausing (3 sec) Single Leg RDL x 5 reps per leg Lying Behind the Neck Sick/PVC Press x 10 reps Bent Over Y Raises x 10 reps Behind the Neck Stick/PVC/Barbell Push Press x 10 reps At Home A. 3 Sets Right leg Hip Thrust x 30 sec max rep Left Leg

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Wednesday 5.6.20

Prep 4 Sets Prisoner Kneel to Stand x 10 reps Side Plank Clamshell x 10 per side Duck walk x 10 steps forward 10 steps backwards At Home A. 5 Sets Wall Sit x 60 sec Step forward Lunges x 30 sec Step back Lunges x 30 sec Rest 1 min B. 5 min Amrap

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Tuesday 5.5.20

Prep 3 Sets Squat Pull down x 5 reps Quadruped Thoracic rotation x 5 per side Cyclist Squat x 5 reps Samson Stretch x 5 reps per side Pause squat (5 sec) x 5 reps At Home A. 16min Emom 1.hang Power Clean With Stick/PVC x 10 reps 2.Front Squat with Stick/PVC x 10 reps

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Monday 5.4.20

Prep 6 min Emom 1.Run in Place / Row x 40 sec 2.Plank Shoulder Taps x 20 reps 9 min Emom 1.Scalular Push Up x 15 reps 2.Shoulder CAR’s x 3 per arm per direction 3.Cat Cow x 10 reps At Home A. 4 Sets Side Plank on Hand x 30 sec per side +

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Saturday 5.2.20

Prep 3 Sets Quadruped Thoracic Rotation x 10 per side Psoas March x 20 reps Scorpion Stretch x 20 reps A. 3 Sets Hip thrust x 25-30 reps Rest 20 sec Side Plank Clamshell lift x 10-15 per side Rest 20 sec Single Leg Hip Thrust x 10-15 per leg Rest 20 sec Glute Bridge

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Friday 5.1.20

Prep 3 Sets Squat Twist and reach x 10 per side Kneeling Hip Hing x 10 reps PVC Passthrough + OHS x 10 reps A. 16min Emom 6 Stick Hang Power Snatch + 6 Stick Overhead Squat B. 9 min Amrap Squat Jumps x 21 reps Shuttle run x 150 meters (10 meter segments) No

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Thursday 4.30.20

Prep 3 Sets Plank x 60 sec Broad Jump x 10 reps Boat Hold x 30 sec Lying Behind the neck Press x 10 reps A. 30min Emom 1.Burpee x 8-12 reps 2.Stick Hang Power Snatches x 12-15 reps 3.vertical Jump x 15-20 reps 4.plank Push Ups x 20-15 reps 5.mountain climbers x 50-60 reps

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Wednesday 4.29.20

Prep 3 Sets Pigeon stretch x 30 sec per side High knees x 20 sec Child’s pose x 60 sec Butt Kickers x 20 sec Side Shuffle x 20 sec (10 sec per direction ) At Home A. 5 Sets Cossack Squat x max reps 45 sec Single leg alternating RDL x max reps 45

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Tuesday 4.28.20

Prep 3 Sets Bird Dog x 10 per side Standing Hip CAR’s x 5 per leg per direction Squat Pull Down x 10 reps Hip Switch x 5 per side A. 7 Sets Wall Sit x 45 sec Right into Step Back Lunges x max reps 45 sec Rest 1 min B. 12 min Amrap

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Monday 4.27.20

Prep 3 Sets Lying PVC behind the neck Press x 10 reps Scapular Push Up x 15 reps Lizard Stretch x 30 sec per side Scorpion stretch x 5 per side A. 4 Sets Inchworm with Push up x 5 reps Side plank Twist and Reach x 7 reps per side Ground to Wall Walk

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Saturday 4.25.20

Prep 3 Sets Hip Switch x 10 per side Deadbug x 10 per side Arch Body Hold x 60 sec A. 3 Sets Hip thrust x 25-30 reps Single Leg Hip Thrust x 10-15 per leg Top of Hip thrust Hold x 45-60 sec Rest 2 min B. ‘Tabata at Home’ 8 sets of each

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Friday 4.24.20

Prep 3 Sets Wall Sit x 45-60 sec Bottom of Chair Dip Hold x 20-30 sec Dead bug x 10 reps A. 3 Sets Hollow Body Hold x 30 sec Alternating Single Leg V Ups x 12 reps V- Ups x 10 reps Tuck Ups x 8 reps Russian Twist x 20 reps Rest 2-3

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