Workout of the Day (WOD)

Saturday 4.16.22

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: – 6 Barbell Rows – 6 Push Press – 10 Scap Pull-ups – 10 Kip Swings 5) Review T2B scaling options A.

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Friday 4.15.22

Prep Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 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 Accumulate Volume in

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Thursday 4.14.22

Prep Equipment required: Foam roller, medium/light band, empty bar 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 5: – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 3) Air Bike 10-15s sprint for max watts 4) Deadlift w. an

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Wednesday 4.13.22

Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 5 Upward Dog to Standing w Toe Touch 3) 3 rounds: – 20ft Bear Crawl – 10 Wall Slides – 10 Scap Push-ups – 5 each Half Kneeling KB Windmill A. Gymnastics Skill Work 8:00 to

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Tuesday 4.12.22

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: – 5 Plyo Push-ups *scale to knees as necessary – 5 each Tall Kneeling KB Halo – 10 Scap Pull-ups – 30s Jump Rope Practice 4) Close Grip Bench w.

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Monday 4.11.22

Prep Equipment required: Foam roller, light/medium band, plyo box, light KB, empty bar 1) Foam Roll Glutes & Hamstrings x 60s each 2) 3 each Spiderman Lunge 3) AMRAP 6: – 2 each Shin Box + Forward Fold – 10 Banded Russian Swings – 5 each box Step-ups 4) Back Squat w. an empty barbell

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Saturday 4.9.22

Prep Equipment Required: foam roller, light/medium band 1) Foam Roll Hamstrings x 60s each 2) 4 each Single Leg Upward Dog to Standing 3) 3 Rounds: – 2 Russian Baby Makers – 4 Upward to Downward Facing Dog w Toe Touch – 6 Up Downs – 8 total Box Step-ups A. For Time With A

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Friday 4.8.22

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 – 15 Banded Pull-aparts – 15 each Single Straight Arm Banded Pushdowns A.

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Thursday 4.7.22

Prep Equipment required: Foam roller, medium/light band, light KB, empty barbell 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 Banded Bird Dogs – 5 each Lateral Lunges – 10 KB RDL 4) Air Bike

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Wednesday 4.6.22

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 – 100 M Run 5) Rowing Drills A. Every

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Tuesday 4.5.22

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 Single ARm DB Push Press – 5 each DB Rows – 10 Scap Pull-ups – 10 Kip Swings A.

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Monday 4.4.22

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 Banded Bird Dogs – 7 Banded Overhead Goodmornings – 9 Goblet Squats 4) Multiple Pause Front Squat w.

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Saturday 4.2.22

Prep Equipment Required: Lightweight plates 3 Rounds – 2 each Spiderman Lunge – 5 Hang Muscle Cleans – 5 Thrusters – 5 Barbell Rows A. For Time With A Partner 40-30-20-10 Hang Power Cleans (155/105) 10-8-6-4 Rope Climbs 40-30-20-10 Wall Balls (20/14) L3: (135/95) L2: (115/75) L1: (95/65 or DB Hang Power Cleans 25/15) (Rope

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Friday 4.1.22

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 – 15 Banded Pull-aparts A. Split Jerk Take 5 sets

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Thursday 3.31.22

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Single Leg Upward Dog to Standing 3) AMRAP 6: – 1 each Side/Side Deep Lunge + Twist – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike

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