Workout of the Day (WOD)

Wednesday 5.4.22

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 Crab Walk Reverse – 5 Russian Baby Makers – 100M Run 5) 2:00  Double Under Practice A. 4 Rounds

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Tuesday 5.3.22

Prep Equipment Required: Light band, light KB 1) 2 rounds:  – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations  2) 3 rounds: – 20ft Reverse Bear Crawl – 10 Wall Slides – 10 total Single Arm KB Rows A1. Half Kneeling Landmine Press 1/4 x 6-8 each.  OT2M – 1

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Monday 5.2.22

Prep Equipment required: Foam roller, light/medium band, light KB   1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 5 each Dynamic Pigeon Pose – 5 each Banded Bird Dogs  – 5 each Goblet Squats 3) Air Bike 10-15s sprint for max watts 4) 1 1/4 Back Squat w. an empty barbell

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Saturday 4.30.22

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 – 5 each Box Step-ups – 10 Banded Overhead Squat A. In a 30min Window With Teams of 3 4k

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Friday 4.29.22

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 Rows – 6 Push Press – 6 Barbell Curls – 10 Scap Pull-ups – 15 Banded Pull-aparts A. Push

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Thursday 4.28.22

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Lats and Thoracic Spine 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: – 3 Muscle Cleans – 3 Front Squats – 3 Push Press – 3 Back

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Wednesday 4.27.22

Prep Equipment required: Foam roller, medium band 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 Crab Walk Reverse – 10 each X-Band Walk – 10 each Banded Overhead Press – 100 Meter

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Tuesday 4.26.22

Prep Equipment required: Foam roller, light/medium band, empty bar 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Scap Pull-ups – 10 each Split Stance 1-arm Rows – 3-5 Plyo Push-ups 4) Bench Press w. an empty barbell 1 x 5

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Monday 4.25.22

Prep Equipment required: Medium/light band, light KB, plyo box, empty bar 1) 5 each World’s Greatest Stretch 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Thoracic Rotations – 5 each Lunges – 10 Banded Front Squats 3) 10-15s Air Bike Sprint for max watts 4) Front Box Squat w an

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Saturday 4.23.22

Prep 1) Foam roll wherever you need it 2) 3 Rounds: 3 each KB Windmills 6 each Goblet Lunges 9 Russian Swings A. Barbell Warm Up (Snatch) -Coach Led B. For Time With A Partner 40-30-20-10 Squat Snatch (95/65) Cal Bike – One person works. Split as desired. Rx+:(115/75) L3: (75/55) L2: (Power Snatch 75/55)

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Friday 4.22.22

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) 3 Rounds: – 5 each KB Push Press – 10 each Banded Bent Iso Row – 10 Scap Pull-ups – 10 Kip Swings A.

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Thursday 4.21.22

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes and Thoracic Spine 60s each 2) 3 each Spiderman Lunge 3) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 10 Banded Glute Bridge – 10 Ft Elephant Walk A. Deadlift Against A Band

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Wednesday 4.20.22

Prep 1) Foam roll wherever you need it x 2min 2) AMRAP 5: 2 each Spiderman Lunge 5 each Box Step-ups 5 each Banded Bird Dogs A. Gymnastics Skill Work 8:00 to accumulate volume of: 10s Hanging L-Sit Hold or Bar Hang 10s Ring Support or Box Support 10 Alternating Pistols or Box Pistols or

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Tuesday 4.19.22

Prep Equipment required: Foam roller, light/medium band, empty bar 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 5 each Plank Waves 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 5 Up downs 4) Close Grip Bench Press w. an empty barbell 1 x 5

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Monday 4.18.22

Prep Equipment required: Foam roller, light/medium band, light KB, empty barbell 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 Squat Jumps 4) Back Squat w. an empty barbell

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