Workout of the Day (WOD)

Friday, June 10

Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each Banded Bird Dogs – 7 Banded Overhead Goodmornings – 9 Goblet Squats 4) Thruster w. an empty barbell

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Thursday, June 9

Prep In teams of 2: Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 5 Push-ups and 5 Sit-ups. For every Meter over 100, Partner 1 must do that many Burpees. Complete 3 full rounds each. A1. Piston Bench Press 2/3 x 8-10 each.  Rest 60s – 2 Warm-up sets,

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Wednesday, June 8

Prep Equipment required: Foam roller 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 ft Duck Walk – 10 Wall Slides – 100 M Run A. For Time: Buy in: 100 Meter Farmer Carry

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Tuesday, June 7

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 KB High Pull 3) Air Bike 10-15s sprint for max watts A1.

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Monday, June 6

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: – 20 ft Reverse Bear Crawl – 5 Skip Jacks – 5 each Single Arm Row – 5 each Tall Kneeling KB Halo 4) Incline Close Grip Bench w. an

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Saturday, June 4

Prep Equipment required: foam roller, light KB 1) Foam Roll Adductors + lats x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Lat Stretch 3) 3 rounds: – 2 each Single Leg Upward Dog to Standing – 5 each Single Arm Front Rack Reverse Lunge – 10 Wall Slides – 10

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Friday, June 3

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Adductors x 60s each 2) Barbell Shoulder/Lat Stretch x 30s each 3) Barbell Front Rack Stretch x 5 each 4) 10 Russian Baby Makers 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges

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Thursday, June 2

Prep Equipment required: Foam roller, light/medium band, jump rope 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 5 each Plank Waves – 5 Skip Jacks – 30s Double Under Practice A1. Piston Bench Press 2/3 x 8-10

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Wednesday, June 1

Prep Equipment Required: Foam roller, light/medium band, light KB 1) Foam Roll Hamstrings x 60s each 2) 4 each Single Leg Upward Dog to Standing 3) 3 Rounds: – 2 Russian Baby Makers – 4 each Lateral Lunges – 6 total Single Arm Thruster – 8 Banded Russian Swings A. EMOM 25 Minute 1: 45s

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Tuesday 5.31.22

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 5: – 5 each Banded Bird Dogs  – 5 Band Overhead Goodmornings – 10 ft Crab Walk A1. Snatch Pull 8 x 2. Every 60s. – Take 1-2 Warm-up sets –

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Monday 5.30.22

Prep 1) Review All Scaling Options 2) Run 400 Meters as a group 3) 3 Rounds of: 10 Band Lat Pull-downs 10 Skip Jacks 10 alt BW Reverse Lunges A. ‘Murph’ For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Rx+:(Wear a 20/10# Weighted Vest) L2 Metcon: For time:

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Saturday 5.28.22

Prep *Set-up 10-15 medballs and perform an Animal Crawl (Duck Walk, Bear Crawl, Elephant Walk, Crab Walk) moving around the medballs. Once the music stops you will try to sit on a medball. The person that is left without a medball will complete the penalty circuit below to the side until the game is over.

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Friday 5.27.22

Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each Banded Bird Dogs  – 7 Banded Overhead Goodmornings – 9 Goblet Squats  4) w. an empty barbell 1

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Thursday 5.26.22

Prep Equipment required: Foam roller, light band, 1) Oscillatory Foam Roll Lats x 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 20ft Reverse Bear Crawl – 10 Band Facepull-aparts – 10 Scap Pull-ups – 10 Kip Swings  5) Review Pull-up scaling options A1. Seated DB Shoulder Press 4

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Wednesday 5.25.22

Prep Equipment required: Foam roller, light/medium band, light KB  1) Foam Roll Glutes & Hamstrings x 60s each 2) 3 Rounds: – 2 each Shin Box + Forward Fold  – 5 each Banded Bird Dogs  – 5 each Reverse Lunges 3) Rowing Drills A. For Time: 2K Row 50 Air Squats 50 Butterfly Sit-ups 1K

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