Workout of the Day (WOD)

Tuesday 10.13.20

Prep 2 Sets Kettlebell crossbody RDL x 8 reps right Kettlebell Goblet Cossack Squat x 6 reps right Kettlebell muscle Snatch x 4 reps right -then the same on the right side- Essentials A. 3 Sets Hang Muscle Snatch above the knee x 2 reps Rest 10 sec Handstand or Pike Hold x 10 sec

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Monday 10.12.20

Prep 2 Sets Dual Kettlebell Split squat x 5 per leg Dual Kettlebell Deathmarch x 5 per leg Chin over bar hold or Hang From Bar Hold x 15 sec Scapular Pull Up x 10 reps Essentials A. 3 Sets Jumping Back squat x 7-10 reps 35-45% Rest 20 sec Single leg vertical Jumps x

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Friday 10.9.20

Prep 2 Sets Dual Kettlebell Deadlift x 10 reps Dual Kettlebell Russian Swing x 8 reps Dual Kettlebell hang Clean x 6 reps Dual Kettlebell Half Snatch x 4 reps , 2 per arm *Keep weight light on the first set then increase on the second set. Essentials A. 3 Sets Single arm Dumbbell Pressing

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Thursday 10.8.20

Prep 2 Sets Bear crawl x 50 ft, evey 10 steps stop and perform 10 alternating shoulder taps in the bear crawl position. Hang From Bar x 20-30 sec Bottom of bench dip hold x 20-30 sec Essentials A. 3 Sets Bike Sprint x 10 sec Rest 20 sec Burpee x 5 reps Lateral Low

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Wednesday 10.7.20

Prep 2 Sets Banded clamshell side plank x 10 per side Banded Monster Walk x 10 forward and 10 backwards Split stance isometric with pulse x 20 sec per side Essentials A. 6 Sets 1 power clean complexes (4 reps total) The clean complex is… Hang Muscle Clean from above the knee x 1 rep

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Tuesday 10.6.20

Prep 2 Sets Kettlebell Muscle Snatch from the ground x 5 reps per arm Chin Over Bar hold or hang from bar hold x 15-20 sec Scapular Pull Ups x 10 reps Bench Dip Stretch x 15-20 sec Bench Dip x 10 reps Essentials A. 3 Sets Hang Muscle Snatch above the knee x 2

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Monday 10.5.20

Prep 2 Sets Kettlebell Cross body RDL x 8 per side Goblet Curtsy Step Back Lunge x 6 per side Kettlebell Muscle Clean From Ground x 4 per arm Essentials A. 3 Sets Back Squat x 10-12 reps tempo @ 21×1 Rest 30 sec Single Arm Bias Ring Pull x 3-5 reps per side On

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Friday 10.2.20

Prep 2 Sets Row x 15 sec hard Row x 30 sec easy Single arm Dumbbell deadlift x 7 reps per leg Russian Kettlebell Swing x 10 reps Box step ups x 10 Reps Essentials: A. ‘The Big Four Zero’ For time: Row x 40 cal Power clean x 40 reps Walking Lunge x 40

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Thursday 10.1.20

Prep 2 Sets Lateral banded crawl x 20 ft each direction Banded Quadruped crawl x 20 ft forward and backwards Tall Kneeling to stand x 10 reps Essentials A. 3 Sets Dual Dumbbell RDL x 12 reps Rest 20 sec Dual Dumbbell Gorilla Row x 6-8 reps per arm Rest 20 sec wall sit x

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Athlete Spotlight: Lisa Nguyen

Name: Lisa Nguyen Age: 49 Occupation: Nail Technician Hometown: Saigon, Vietnam Which class time do you usually attend?: 8am Favorite WOD: MURPH Favorite CF Movement: Back Squats Least Favorite CF Movement: Overhead Squats 3RM Back Squat: 150 1RM Deadlift:  190 Favorite Food:  Garden Salad Favorite Movie: The Legend of the Blue Sea Favorite Athlete: Shaq Dream

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Wednesday 9.30.20

Prep 2 Sets Row x 30 sec easy pace Row x 30 sec moderate pace Lateral band walk x 20 steps per direction Goblet Goodmorning x 12 reps Essentials A. 3 Sets Dual Dumbbell Power Clean From floor x 7 reps Dual Dumbbell Hang Power Clean x 7 reps Dual Dumbbell vertical jump x 7

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Tuesday 9.29.20

Prep 2 Sets Quadruped crawl x 25 ft Staggered Stance Russian Kettlebell Swing x 7 per side Kettlebell split snatch x 7 reps per side Essentials A. 3 Sets Hang above Knee Power Snatch x 4 reps Rest 30 sec Handstand or Pike Hold x 20 sec Rest 30 sec Power Snatch from floor x

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Monday 9.28.20

Prep 2 Sets Bike easy x 60 sec Wall Sit March x 10 per leg Goblet Split Squat x 10 reps per leg Jumping Kettlebell Squat x 10 reps Essentials A. 3 Sets Speed Back squat x 7-10 reps 35-45% Rest 20 sec Bodyweight jump squat x 7-10 reps Rest 20 sec Hang Rope x

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