Workout of the Day (WOD)

Thursday 12.24.20

Prep 9min Emom 1.lying Straight arm scapular retraction x 10 reps 2.Kettlebell half kneeling Clean x 5 reps per side 3.Hips High Crab walk x 10 forward 10 backwards steps Essentials A. ‘Scrooge 5 Rounds For time: Man Makers x 5 reps Single Unders x 100 reps Rest 5 min 5 Rounds For Time :

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Wednesday 12.23.20

Prep 9min emom 1.Inchworm Spiderman Walk x 3 per side 2.Under switch to Crab Reach x 5 reps per side 3.(Squat + Jump Squat + 1 Step back lunge per leg) x 6-8 complexes Essentials A. 12 min practice this complex at a light to moderate load Power clean + Squat Clean + Split Jerk

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Tuesday 12.22.20

Prep 9min emom 1.Bear Crawl x 25 feet forward and 25 feet backwards 2.Side Plank Switch x 6-8 per side 3.Banded Push up side step out x 2-3 reps per side Essentials A. 12 min practice this complex at a light to moderate load Power Snatch from Ground + Hang Power Snatch Below the knee

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Monday 12.21.20

Prep 2 Sets Single leg wall sit x 15 sec per leg Perfect Stretch walk out x 3 reps per leg Alternating Low Cossack Squat Switch x 7 per leg Essentials A. 2 Sets Dual Dumbbell Deathmarch x 10 reps Dual Dumbbell Hang Power Clean x 8 reps Dual Dumbbell Thruster x 6 reps B.

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Saturday 12.19.20

Prep 2 Sets Single arm opposite Leg Plank x 15 sec per side Reverse Plank Hip Lift x 15 reps Bottom of Bench Dip hold x 20-30 sec Essentials A. 2 Sets Kettlebell Pull over x 10 reps Kettlebell DeadBug x 30 sec Rest 20 sec Kettlebell Chest Press x 15 reps Kettlebell Deadbug x

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Friday 12.18.20

Prep 2 Sets Perfect stretch walk x 10 reps Under switch to Crab Reach x 10 reps (Squat + Jump Squat + 1 Step back lunge per leg) x 7 complexes Essentials A. 3 Sets Back Squat x 4 reps Rest 20 sec Deficit Step Back Lunge x 16 reps Rest 20 sec Reverse Sled

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Thursday 12.17.20

Prep 9min Emom 1.lying Straight arm scapular retraction x 10 reps 2.Kettlebll Halo x 5 reps per direction 3.Straight Leg Crab walk x 25 ft forward 10 backwards Essentials A. 3 Sets Kettlebell Rotational Snatch x 5 per side Kettlebell Windmill x 5 per side Ring Bicep Curl x 10 reps Ring Tricep Extension x

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Wednesday 12.16.20

Prep 2 Rounds High Knees x 30 sec Alternating Cossack Squat x 4 reps per side with 3 sec pause on each rep Butt Kickers x 30 sec Quadruped Alternating Shoulder taps x 10 per side Essentials A. 12 min practice this complex at a light to moderate load Snatch Pull + Hang Power Snatch

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Tuesday 12.15.20

Prep 9min emom 1.Bear Crawl x 25 feet forward and 25 feet backwards 2.Side Plank Twist and Reach x 6-8 per side 3.Banded Push up side step out x 2-3 reps per side Essentials A. 6 min Bike x max cal Rest 2min 10 min emom 1.Single Arm ring Pull x 6 per arm 2.incline

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Monday 12.14.20

Prep 2 Sets Single leg wall sit x 15 sec per leg Ostrich Walk x 20 meters Alternating Low Cossack Squat Switch x 7 per leg Essentials A. 3 Sets Landmine rotational clean x 7 per side Landmine Hack Squat x 7 per side Landmine Single Leg RDL x 7 per side On the 3

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Saturday 12.12.20

Prep 2 Sets Single arm opposite Leg Plank x 15 sec per side Plank Rock x 15 reps Bottom of Bench Dip hold x 20-30 sec Essentials A. 3 Sets Tall kneeling Kettlebell press R x 3 reps Tall kneeling Kettlebell Windmill R x 3 reps Rest 20 sec Tall kneeling Kettlebell press L x

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Friday 12.11.20

Prep 2 Sets Perfect stretch walk x 10 reps Under switch to Crab Reach x 10 reps No Pushup burpee x 10 reps Essentials A. 3 Sets Back Squat x 5 reps Rest 20 sec Lunge Jump x 16 reps as high as possible Rest 20 sec Assault Bike x 25 sec sprint On the

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Thursday 12.10.20

Prep 9min Emom 1.Scorpion Taps x 10 reps 2.Kettlebll Halo x 5 reps per direction 3.Straight Leg Crab walk x 25 ft forward 10 backwards Essentials A. 3 Sets Half Kneeling Goblet Press on right leg x 5 reps Half Kneeling Goblet Press on Left Leg x 5 reps Rest 20 sec Kneeling Kettlebell Diamond

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Wednesday 12.9.20

Prep 2 Rounds Single Unders x 45 sec Alternating Cossack Squat x 4 reps per side with 3 sec pause on each rep Quadruped Alternating Shoulder taps x 10 per side Essentials A. 12 min practice this complex at a light to moderate load Hang Power snatch Above the Knee + Hang Power Snatch Below

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