Workout of the Day (WOD)

Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each Deadbugs – 7 Banded Overhead Goodmornings – 9 Goblet Squats 4) Barbell Warm-up Clean 5) Split Jerk Drills

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Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 3) 10 Russian Baby Maker + Thoracic Rotation 4) 3 Rounds: – 6 Power Snatch – 6 Overhead Squat – 10 Scap Pull-ups – 10 Kip Swings A. With A

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Prep Equipment required: Foam roller, light KB 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3-5 Plyo Push-ups *scale to knees as necessary – 5 Skip Jacks – 5 each Single Arm Row – 5 each Tall Kneeling KB Halo 4) Close Grip Bench w. an

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Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Adductors x 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: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges

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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 Bear Crawl – 10 Banded Goodmornings – 5 KB RDL A. For Time With A Partner 0:00-20:00

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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. Glute Bridge KB Bench With Rotation 2/4 x 8-10 3s down.  OT1:30 –

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Prep Equipment required: Foam roller, barbell, medium/light band, empty barbell 1) Foam Roll Glutes & Hamstrings 60s each 2) 10 Sciatic Nerve Floss each 3) 2 Rounds of: – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 6 Front Squats – 10 steps each X-Band Walk A. 1

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Prep A) Foam roll wherever you need it. B) 2 rounds – 10ft crab walk – 10 Up Downs – 10 Goblet Squats with the med ball – 10 total Goblet Reverse Lunges with the med ball A. For Time With A Partner 120 Wall Balls (20/14) 100 Cal Row 80 Box Jumps Step Downs

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Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Side/Side Deep Lunge + Sumo Twist – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges A. Barbell Glute Hip Thrusts 2/4 x 8-10.  OT2M – 2 Warm-up sets,

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Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 20ft Bear Crawl – 10 Band Pass through – 10 Banded Pull-aparts – 3-5 Push-ups A1. Decline DB Bench Press 2/4 x 8-10 3s down.  OT1:30 – 2 Warm-up Sets, 4

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Prep Equipment required: Foam roller, jump rope 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) AMRAP 6: – 30s Jump Rope Practice – 20 ft. Bear Crawl – 10s Hollow Hold – 5 each BW Lunges A.

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Prep Equipment required: Foam roller, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) 3 Rounds: – 5 each Deadbugs – 10 KB High Pulls – 10 ft Elephant Walk – 100 Meter Run A. Clean High Pull 2/6 x 2.  OT1M – 2 Warm-up sets,

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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 – 10 total Single Arm KB Push Press A.  Weighted Pull 1RM Build to a 1RM in 5 sets -Then-

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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 Banded Overhead Squat 4) Barbell Warm-up (Snatch) A. AMRAP 30 WITH A PARTNER Buy in: 10 Rope Climbs

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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) 1 1/4 Back Squat w.

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