Workout of the Day (WOD)

Friday 2.28.20

Prep 3 sets Can opener stretch with barbell in snatch Grip x 20 sec Squat Twist and Reach x 5 per side Supine behind the Neck PVC Press x 10 reps Loaded Hamstring Kick outs x 5 per leg Essentials A. 4 sets Overhead Squat x 2 reps Tempo 33×1 Start light and build to

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Thursday 2.27.20

Prep 3 Sets Band Pull threw x 20 reps Single Arm kettlebell Floor Press x 5 per arm Goblet Cossack Squat x 5 per leg Essentials A. 3 Sets Hip Thrust x 10 reps Increase load each set (start around 60% of Deadlift ) On the 2:30 min B. 3 sets Bench Press x 5

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Wednesday 2.26.20

Prep 3 Sets Bike x 60 sec RNT Goblet Squat x 5 reps per side Kneeling Thoracic PVC stretch x 30 sec Kettlebell Pull Overs x 5 reps Essentials A. 14min Emom 1.Front squat x 2 reps @30×1 2.unbroken Ring Pulls x 10-12 reps B. 4-6-8-10-8-6-4 Hang Power Clean *Between each round Farmers Carry x

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Tuesday 2.25.20

Prep 3 Sets Dumbbell 90 degree hold carry x 100 ft Curtsy Box Step Ups x 5 per leg Scorpion Leg Reach x 5 per side Essentials A. 9min Emom 1.Turkish Get Up x 2 reps per arm 2.Single arm Kettlebell Overhead Carry x 50 ft per arm 3.Dip Bar Support Hold x 20-30 sec

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Monday 2.24.20

Prep 3 sets Row x 60 sec Cross Body single Leg Kettlebell RDL x 5 per side Kettlebell Turkish Sit Up x 5 per side Mountain Climber x 10 per side (2 sec knee up hold on each rep) Essentials A. 12 min Emom Clean grip Deadlift x 1 reps Tempo 31×1 Moderate to heavy

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Saturday 2.22.20

Prep 3 Sets Bottom of squat Hold x 20 sec Reverse bear crawl x 50ft Plank x 20 sec Glute Bridge x 10 reps Side plank x 20 sec per side Essentials A. 12 min Emom Back squat x 1 rep Start moderate and build to heavy by minute 6 and then hold heavy the

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Friday 2.21.20

Prep 3 sets Can opener stretch with barbell in snatch Grip x 20 sec RNT Lunge x 5 per leg Supine behind the Neck PVC Press x 10 reps Vertical Med Ball throw x 5 reps Essentials A. 4 sets Overhead snatch grip Step back Lunge x 4reps per leg Build in weight but keep

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Thursday 2.20.19

Prep 3 Sets Dumbbell Death March x 10 steps Single Arm Dumbbell Floor Press x 5 per arm Goblet Cossack Squat x 5 per leg Essentials A. 3 Sets Hip Thrust x 12 reps Increase load each set (start around 50% of Deadlift ) On the 2:30 min B. 3 sets Bench Press x 7

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Wednesday 2.19.20

Prep 3 Sets Bike x 60 sec Plate squat x 10 reps Kneeling Thoracic PVC stretch x 30 sec Hang From Bar x 30 sec Essentials A. 15min Emom 1.Front squat x 3 reps @30×1 2.unbroken Ring Pulls x 10-12 reps 3.Rest B. 9min Amrap Wall Walk x 5 reps Farmers carry x 50 ft

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Tuesday 2.18.20

Prep 3 Sets Russian Kettlebell Swing x 10 reps Curtsy Box Step Ups x 5 per leg Scorpion Leg Reach x 5 per side Essentials A. 9min Emom 1.kip on pull up bar x 10-15 reps 2.band assisted Pull Up x 4-6 reps 3.Hollow Body Hold x 20 sec B. 6 min Amrap Row x

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Monday 2.17.20

Prep 3 sets Row x 60 sec Cross Body single Dumbbell RDL x 5 per side Kettlebell Halo x 5 per direction Mountain Climber x 10 per side Essentials A. 8 min Emom Clean grip Deadlift x 2 reps Tempo 31×1 Moderate Load B. 12 min Emom Seated Dual Dumbbell shoulder Press x 3 reps

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2.15.20 Saturday

Prep: Dynamic Warm Up A. For Time: 30 cal Row 25 TTB 20 Box Jump Overs 24/20 15 Man Makers 50/35 /hand 20 Box Jump Overs 24/20 25 TTB 30 cal Row   20min time Cap Scale weights as needed. Can do with a partner Partner Wod: Double reps and break up however you want

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2.14.20 Friday

Prep: 3 Sets: 60 sec/side Banded Ankle Distractrion w/ KB 10 Prone Ts (Hold 2 sec at top) 20 sec Bar Hang A. EMOM15 1- 5 Goblet Squats 31X1 2- 10 Ring Rows or 3-4 Strict Ring Pull Ups 3- 20-30 sec Forearm Plank B. “Be My Valentine” 20min AMRAP w/ Partner 500m Row (250

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2.13.20 Thursday

Prep: Dynamic Warm Up A. 6 Sets: 90 sec Row 85% 25 DU / SU 4-8 UB CTB / Knee Raises (Must be UB) rest 45 sec B. 4 Sets: 12-15/side Standing Banded Abductions 20 DB Frog Pumps 100′ 90 Degree DB Carry rest as needed

2.12.20 Wednesday

Prep: 3 Sets: 10 Russian KBS Light 5 Goblet Squats 50′ Bear Crawl A. EMOM18 Minute 1- 4 Front Squats @ 30X1 Minute 2- UB Strict Pull Ups Minute 3- Rest Aim to increase total weight on Front Squats and to try tom improve or maintain on pull ups/ring rows 10-12 UB Ring Rows Sub

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