Workout of the Day (WOD)

Thursday, August 11

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Adductors & Quads x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 5 each Lateral Lunges – 5 Band Overhead Goodmornings – 10 ft Elephant Walk – 5 each Deadbugs 4) Air Bike 10-15s sprint for max watts 5) Sumo Deadlift

Read More

Wednesday, August 10

Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 5 Yoga Push-ups – 5 each Thoracic Rotations – 10 Scap Pull-ups A. 8:00 to accumulate volume of: A1. 10s each Hollow Hold + Superman Hold A2. 10-15

Read More

Tuesday, August 9

Prep Equipment required: Foam roller, light/medium band 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 A1. Single Arm Glute Bridge Floor Press 1/4 x 6-8 each 3s down.  OT1:30

Read More

Saturday, August 6

Prep 1) Foam roll wherever you need it. 2) 3 Rounds: – 5 each BW Lunges – 10 Scap Pull-ups – 10 Kip Swings – 30s Jump Rope Practice A. Partner Conditioning 0:00-10:00: 10 Toes to Bar 25 Double Unders 12:00-22:00 10 Cal Row 200 Meter Run 24:00-34:00 10 each Plate Lunge + Twist (45/25)

Read More

Friday, August 5

Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 2 Rounds: – 6 Barbell Sumo High Pulls – 6 Barbell Rows – 6 Push Press – 15 Banded Pull-aparts A. Push Press Build

Read More

Thursday, August 4

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 1 each Side/Side Deep Lunge + Twist – 5 each Deadbugs – 5 each Lateral Lunge – 10 ft Elephant Walk 4) Sumo Deadlift w. an empty barbell 1

Read More

Wednesday, August 3

Prep Equipment required: Light band, plyo box 1) Foam roll wherever you need it. 2) AMRAP 5 5 Banded Overhead Goodmornings 5 each Box Step-ups 5 each Plank Waves A. ‘Around The World’ E2MOM 24:00 Min 0-2: Max Box Jumps w Step Down (24/20) Min 2-4: Max Turkish Get-ups (50/35) Min 4-6: Max Up-downs Min

Read More

Tuesday, August 2

Prep Equipment required: Foam roller, light band, light KB 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 10 Band Pass-throughs – 10 Scap Pull-ups – 10 Kip Swings – 5 KB Curls – 5 each 1-arm Rows

Read More

Monday, August 1

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Front Rack Shin Box Hip Lift (perform without KB if necessary) – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges 3) Air Bike 10-15s sprint for max watts

Read More

Saturday, July 30

Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 ft Elephant Walk – 10 Banded Glute Bridges – 5 Tall Kneeling KB Halo each 5) Barbell Warm-up

Read More

Friday, July 29

Prep Equipment Required: Light band, light KB 1) 1 round: – 5 Upward to Downward Dog w Toe Touch – 10 each Thoracic Rotations 2) ARMAP 5: – 10 Scap Pull-ups – 10 Band Pull-aparts – 5 each Banded Bird Dogs – 10 total Single Arm KB Push Press A. Rope Climb 8:00 max sets,

Read More

Thursday, July 28

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 3) Air Bike 10-15s sprint for max watts 4) Box Squat w. an empty

Read More

Wednesday, July 27

Prep Equipment required: Foam roller, medium band, Plyo Box 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Dynamic Pigeon Pose 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 ft Elephant Walk – 10 Banded Glute Bridges – 5 each Box Step-ups A. For Time: 1K Row

Read More

Tuesday, July 26

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 8 at a slow pace: – 4 Yoga Push-up – 8 each KB Push Press – 8 each Split Stance KB Rows – 8 KB Curls – 15 each Single Straight Arm Banded Pull-downs 3)

Read More

July Spotlight Athlete: Kendall Baptiste

Name: Kendall Baptiste Age: 27 Occupation: GM at D1 Training Buford Hometown: Buford, GA Which class time do you usually attend?: 6am Favorite WOD: Grace Favorite CF Movement: Power Clean Least Favorite CF Movement: Snatch 1RM Deadlift: 315lb Favorite Food: Japanese or breakfast foods Favorite Movie: John Wick 2 Favorite Athlete: Kobe Bryant Dream Job:

Read More