Workout of the Day (WOD)

Wednesday 9.30.20

Prep 2 Sets Row x 30 sec easy pace Row x 30 sec moderate pace Lateral band walk x 20 steps per direction Goblet Goodmorning x 12 reps Essentials A. 3 Sets Dual Dumbbell Power Clean From floor x 7 reps Dual Dumbbell Hang Power Clean x 7 reps Dual Dumbbell vertical jump x 7

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Tuesday 9.29.20

Prep 2 Sets Quadruped crawl x 25 ft Staggered Stance Russian Kettlebell Swing x 7 per side Kettlebell split snatch x 7 reps per side Essentials A. 3 Sets Hang above Knee Power Snatch x 4 reps Rest 30 sec Handstand or Pike Hold x 20 sec Rest 30 sec Power Snatch from floor x

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Monday 9.28.20

Prep 2 Sets Bike easy x 60 sec Wall Sit March x 10 per leg Goblet Split Squat x 10 reps per leg Jumping Kettlebell Squat x 10 reps Essentials A. 3 Sets Speed Back squat x 7-10 reps 35-45% Rest 20 sec Bodyweight jump squat x 7-10 reps Rest 20 sec Hang Rope x

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Saturday 9.26.20

Prep 2 Sets Bike or row x 60 sec Push up x 10 reps with a pause at the bottom of each rep DeadBug x 10 reps per side Extended Wall Plank x 30 sec Essentials A. 8 Sets Dumbbell Push Press x 6 reps Keep weight steady across all sets On the 60 sec

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Friday 9.25.20

Prep 2 Sets Split stance Russian Kettlebell Swing x 7 reps right arm Split stance kettlebell Clean x 7 reps right arm Split stance Kettlebell Snatch x 7 reps right arm Goblet split squat x 6 reps right leg Split stance Russian Kettlebell Swing x 7 reps left arm Split stance kettlebell Clean x 7

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Thursday 9.24.20

Prep 2 Sets Row x 60 sec damper 9 or 10 Hang from Rope x 20 sec No Push Up Burpee broad Jump x 5 reps Essentials A. Partner WOD 1 person does a whole round then the other goes 10 rounds for time: (5 per person ) Rope sit to stand x 3 rep

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Wednesday 9.23.20

Prep 2 Sets Dumbbell Hip Thrust x 20 reps Banded clam shell x 20 reps per side Heavy Russian Kettlebell Swing x 10 reps Essentials A. 6 Sets 2 unbroken power clean complexes (6 reps total) The clean complex is… Hang Muscle Clean from above the knee x 1 rep Hang power clean from above

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Tuesday 9.22.20

Prep 2 Sets Run x 200 meters Alternating archer ring row x 10 reps Ring tricep extension x 10 reps Support on rings or dip bar x 30 sec Essentials A. 3 Sets Hang Power Snatch above the knee x 4 reps Rest 30 sec Hang From Pull up Bar or Chin over pull up

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Monday 9.21.20

Prep 2 Sets Bike Sprint x 15 sec Skater Jump x 10 per leg Alternating Dumbbell Suitcase Lunge Jumps x 5 per leg RNT Split Squat x 10 per leg Essentials A. 3 Sets Back Squat x 8-10 reps tempo @ 32×1 Rest 30 sec 3 Grip position Pull Up Hang x 20sec, 20sec, 20sec

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Saturday 9.19.20

Prep 2 Sets Run x 200 meters V Ups x 10 reps Tempo Goblet squat x 5 reps @53×1 Hang From Pull Up Bar x 30 sec Essentials A. Hero Wod ‘Emily’ 10 Rounds For time : Single Unders x 30 reps Jumping Pull Ups x 15 reps Air Squats x 30 rep Run x

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Friday 9.18.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Row x 60 sec Single leg Dumbbell RDL x 5 reps per leg Dual Front Rack Kettlebell Carry x 50

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Wednesday 9.16.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Kneeling against the wall Shoulder CAR’s x 3 per side Band Pull Aparts x 10 reps Russian Kettlebell swing x

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Tuesday 9.15.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Seated arm wall drag x 10 reps Can opener stretch x 10 reps Squat Twist and Reach x 5 reps

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Monday 9.14.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets DeadBug x 7 per side Hip Switch x 7 per side Side plank Clam Shell x 7 per side Squat

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