Workout of the Day (WOD)

Saturday 5.2.20

Prep 3 Sets Quadruped Thoracic Rotation x 10 per side Psoas March x 20 reps Scorpion Stretch x 20 reps A. 3 Sets Hip thrust x 25-30 reps Rest 20 sec Side Plank Clamshell lift x 10-15 per side Rest 20 sec Single Leg Hip Thrust x 10-15 per leg Rest 20 sec Glute Bridge

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Friday 5.1.20

Prep 3 Sets Squat Twist and reach x 10 per side Kneeling Hip Hing x 10 reps PVC Passthrough + OHS x 10 reps A. 16min Emom 6 Stick Hang Power Snatch + 6 Stick Overhead Squat B. 9 min Amrap Squat Jumps x 21 reps Shuttle run x 150 meters (10 meter segments) No

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Thursday 4.30.20

Prep 3 Sets Plank x 60 sec Broad Jump x 10 reps Boat Hold x 30 sec Lying Behind the neck Press x 10 reps A. 30min Emom 1.Burpee x 8-12 reps 2.Stick Hang Power Snatches x 12-15 reps 3.vertical Jump x 15-20 reps 4.plank Push Ups x 20-15 reps 5.mountain climbers x 50-60 reps

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Wednesday 4.29.20

Prep 3 Sets Pigeon stretch x 30 sec per side High knees x 20 sec Child’s pose x 60 sec Butt Kickers x 20 sec Side Shuffle x 20 sec (10 sec per direction ) At Home A. 5 Sets Cossack Squat x max reps 45 sec Single leg alternating RDL x max reps 45

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Tuesday 4.28.20

Prep 3 Sets Bird Dog x 10 per side Standing Hip CAR’s x 5 per leg per direction Squat Pull Down x 10 reps Hip Switch x 5 per side A. 7 Sets Wall Sit x 45 sec Right into Step Back Lunges x max reps 45 sec Rest 1 min B. 12 min Amrap

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Monday 4.27.20

Prep 3 Sets Lying PVC behind the neck Press x 10 reps Scapular Push Up x 15 reps Lizard Stretch x 30 sec per side Scorpion stretch x 5 per side A. 4 Sets Inchworm with Push up x 5 reps Side plank Twist and Reach x 7 reps per side Ground to Wall Walk

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Saturday 4.25.20

Prep 3 Sets Hip Switch x 10 per side Deadbug x 10 per side Arch Body Hold x 60 sec A. 3 Sets Hip thrust x 25-30 reps Single Leg Hip Thrust x 10-15 per leg Top of Hip thrust Hold x 45-60 sec Rest 2 min B. ‘Tabata at Home’ 8 sets of each

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Friday 4.24.20

Prep 3 Sets Wall Sit x 45-60 sec Bottom of Chair Dip Hold x 20-30 sec Dead bug x 10 reps A. 3 Sets Hollow Body Hold x 30 sec Alternating Single Leg V Ups x 12 reps V- Ups x 10 reps Tuck Ups x 8 reps Russian Twist x 20 reps Rest 2-3

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Thursday 4.23.20

Prep 3 Sets Leg swing x 10 reps per leg Side shuffle x 20 meters each direction Samson Stretch x 10 reps Butt Kickers x 20 meters A. 6 Rounds For time: Jumping Jack x 75 reps Run x 200 meters No Push Up Burpee x 15 reps Run x 200 meters *Time cap 28min*

Wednesday 4.22.20

Prep 9min Emom 1.Hip CAR’s x 3 per leg per direction 2. Shoulder CARs x 3 per arm per direction 3.Ground to wall walk x 5-7 reps A. 12 min Emom 1.plank x 40 sec 2.reverse Table top Hold x 20-30 sec 3.side plank x 20 sec per side 4.Boat Hold x 20-30 sec B.

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Tuesday 4.21.20

Prep 6 min Emom 1.High Knee March x 20 reps 2.pigion Stretch x 20 sec per side 9min Emom 1.kane Squat x 7 reps 2.single Leg Hip Thrust x 7 per leg 3.Inch Worm with Push Up x 3 reps A. 4 Sets Cossack Squat x 7 per Leg Rest 20 sec Single Leg RDL

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Monday 4.20.20

Prep 3 Sets Lying Behind the neck press with stick x 10 reps Seated Scapular Arm wall Drag x 10 reps Stick Pass thru x 10 reps Squat Hold x 20-30 sec A. 12 min Emom 1.power or squat hang snatch with stick x 7 reps 2.Overhead Squat with stick x 10 reps B. 2

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Saturday 4.18.20

Prep 3 Sets Single leg RDL x 7 per leg Russian Twist x 20 reps Split squat x 7 per leg Squat Pull down x 7 reps Side plank Clamshell x 7 reps per side A. For time: Dumbbell Deadlift x 50 reps 50’s/35’s Abmat Sit Up x 50 reps Box Step Ups x 50

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Friday 4.17.20

Prep 3 sets Down Dog toe Taps x 10 per leg Front Scale x 15-25 sec per leg Bottom of squat Hold x 45 sec Dead bug x 10 reps A. 4 Sets Hip Thrust x 20-30 reps Rest 30 sec Wall Sit x 60-90sec Rest 30 sec Cyclist Squat x 12-15 reps Rest 60

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