Workout of the Day (WOD)

12.9.19 Monday

Prep: 3 Sets: 50 Single Unders 6/side Hip Switch 30 sec Forearm Plank Essentials A. DB Walking Lunge 12 alt reps rest 60 sec b/w sets x 3 First set Light Second set Moderate Third set Hard B. Back Squat 3,3,3,3 @ 32X1 every 3min Stay b/w 70-78% of 3RM. Minimal building. Focus on positions.

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11.7.19

Granite Games   Home Workout: Set a 30min Clock and Warm Up and Cool down will be included!   EMOM30 Go straight into the next EMOM EMOM4 5/side Leg Swings + 10 Big Arm Circles (all in same minute) EMOM6 1- 30 sec Side Plank R 2- 30 sec Side Plank L  (these are alternating

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11.6.19 Friday

Prep: 2 Sets: 15/side Fire Hydrants 50 ft Quadruped Crawl Fitness A. Front Rack Reverse Lunge Build to a tough set of 4/leg in 10min + Every 2min x3: 4/leg @ 80% of tough set rest 2min b/w sets B. EMOM8 Odd- 4 Hang Power Clean and Push Press Even- 4 Front Squats 45-50% of HPC

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11.5.19 Thursday

Prep: Joint Mobility / Movement Prep Fitness and Essentials A. Every 5min x4 Sets: 20 alt Step Ups 24/20 10 Push Ups 5 Strict TTB / Knee Raises **In remaining time max row or AB for cals.   B. Skill Work Ring MU or other Skills

11.4.19 Wednesday

Prep: 3 Sets: 30 sec AB easy 10/side Leg Swings 5/side Quadruped T Rotations Fitness: A. 3 Sets: Sorenson Hold – Max Hold 15/side Fire Hydrants no set rest (whenever GHD is open) B. Clean Grip DL 4,4,4,4 @ 4111 Every 3min 53-55% of your 1RM Deadlift across C. EMOM16 1- 10 alt DB PS

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12.3.19 Tuesday

Prep: 3 Sets: 10 Ring Rows 20 sec HS Hold / OH KB Hold Fitness: A. EMOM8 1-4 UB Strict Pronated Pull Ups Try to improve on last week. Increase in sets next week. (If completed all 4 each round last week try to perform 5) B. Shoulder Press 4 reps @ 21X2 Every 2:30

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Athlete Spotlight: Robbie Waldron

Name: Robbie Waldron Age: 39 Occupation: Mechanical Engineer Hometown: Lilburn Ga Which class time do you usually attend? 8am Favorite WOD: Group WODs Favorite CF Movement: Squats/Deadlifts Least Favorite CF Movement: Body Weight Movements 3RM Back Squat: 265 1RM Deadlift: 315 Favorite Food: Pizza (I know…I’m in 5th grade) Favorite Movie: Gladiator Favorite Athlete: My Wife Dream Job: Race car

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12.2.19 Monday

Prep: 3 Sets: 50 Single Unders 5/side Cossack Squat 30 sec Forearm Plank Essentials A. DB Step Up (tough height) 8/leg rest 45 sec b/w legs x 3 sets First set Light Second set Moderate Third set Hard B. Back Squat 4,4,4,4 @ 32X1 rest 2min after each set. Stay b/w 65-75% of 3RM. Minimal

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Athlete Spotlight: Shawna Gray

Name: Shawna Gray Age: 45 Occupation: Nonprofit Grant writer/Women’s Lacrosse Official Hometown: Marlton, NJ Which class time do you usually attend? 8am Favorite WOD: Any that don’t involve burpees or bear crawls Favorite CF Movement: Back squat Least Favorite CF Movement: Burpees and bear crawl 3RM Back Squat: 175 1RM Deadlift: 235 Favorite Food: Sushi Favorite Movie: The Princess Bride

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11.30.19

Prep: 3min Easy Row + Joint Mobility Fitness A. EMOM8 1-4 UB sHSPU B. 4 Sets: 8 DB Push Press (pause 2 sec in dip) 10/arm 3-Point Row 10X0 rest 90 sec C. AMRAP12 200m Run 12 TTB 9 DB DL 50/35 6 Burpees over DBs Essentials A. EMOM8 5 Strict DB Press 20X2 B.

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11.29.19

Prep: 2 Sets: 15/side Fire Hydrants 50 ft Quadruped Crawl Fitness A. Front Rack Reverse Lunge Build to a tough set of 5/leg in 10min + Every 2min x3: 5/leg @ 80% of tough set rest 2min b/w sets B. EMOM8 Odd- 5 Hang Power Clean Even- 5 Front Squats 40-45% of HPC C. AMRAP10 3,6,9,12,15,18…

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11.28.19 Thursday

Prep: Joint Mobility / Movement Prep A. Every 8min x4 sets In teams of 2 or 3: 20 alt Burpee Box Jump Overs 30 TTB Split any way 40 DB Power Snatch Split any way 100 DU/SU Split any way **In remaining time max row or AB for cals. Can switch off machine any time.

11.27.19 Wednesday

Prep: 3 Sets: 30 sec AB easy 10/side Leg Swings 3/side T-Spine Sweeps Essentials A. 3 Sets: Sorenson Hold – Max Hold 30 sec/side Dragon Stretch rest walk 30 sec B. Clean Grip DL 5,5,5,5 @ 4111 rest 2min 50% of your 1RM or light loads across C. EMOM16 1- 12 KB DL 70/53 (1

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11.26.19 Tuesday

Prep: 3 Sets: 10 Ring Rows 20 sec HS Hold / OH KB Hold Essentials A. EMOM8 3 Banded Strict Pronated Pull Ups @ 31X1 B. Shoulder Press 5 reps @ 21X2 rest 2min x 5 sets Start around 70% and stay there or build a little. C. AMRAP12 15 cal Row 5 SA DB

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11.25.19 Monday

Prep: 3 Sets: 50 Single Unders 5/side Cossack Squat 30 sec Forearm Plank Essentials: A. Dumbbell Split Squat 8/leg @ 1010 rest 60 sec b/w legs x 3 sets First set Light Second set Moderate Third set Hard B. Back Squat 5,5,5,5 @ 32X1 rest 2min after each set. Stay b/w 60-70% of 3RM. Minimal building.

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