Workout of the Day (WOD)

Tuesday 12.8.20

Prep 9min emom 1.Bear Crawl x 25 feet forward and 25 feet backwards 2.Side Plank Switch x 6-8 per side 3.Push Up to Toe Touch x 10 reps Essentials A. 4 Sets Standing Shoulder press x 6-8 reps tempo 21×1 Rest 20 sec Incline Push Up x 10-15 reps as fast as possible On the

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Monday 12.7.20

Prep 2 Sets Single leg wall sit x 15 sec per leg Ostrich Walk x 20 meters Alternating Cossack Squat x 10 per leg Essentials A. 3 Sets Dual Dumbbell Romain Deadlift x 10 reps Dual Dumbbell Split squat x 10 reps per side Single Dumbbell Hip Thrust x 10 reps On the 3 min

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Saturday 12.5.20

Prep Trees and Lumber Jacks Essentials A. ‘If 2020 was a WOD’ Partner chipper For time : Power clean x 60 reps Row x 60 cal Shoulder to overhead x 50 reps Wall ball x 50 reps Front rack Step back Lunge x 40 reps Toes to Bar x 40 reps Thruster x 40 reps

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Friday 12.4.20

Prep 6 min 1.Row x 15 sec hard 2.Complex (4 Air Squats + 4 Jump Squats + 4 Step back lunges per leg) Essentials A. 3 Sets Back Squat x 7 reps Rest 20 sec Squat Jump x 15 reps as high as possible Rest 20 sec Assault Bike x 30 sec sprint On the

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Thursday 12.3.20

Prep 2 Sets Scorpion Heal Taps x 10 reps Ring Face Pulls x 10 reps pause 2 sec at top of each rep Crab walk x 10 meter forward 10 backwards Essentials A. 3 Sets 90/90 Kettlebell Tricep Extension x 7 reps Ring Bicep Curl x 7 reps 90/90 Kettlebell Pull Over x 7 reps

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Wednesday 12.2.20

Prep Rower Fish Game Essentials A. 12 min practice this complex at a light to moderate load Power Snatch + Hang Power snatch Above the Knee + Hang Power Snatch Below the knee B. 3 Sets Heavy Kettlebell Swing x 15 reps Boat Hold x 20 sec Broad Jump x 9 reps Row x 250

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Tuesday 12.1.20

Prep 2 Sets Quadruped crawl x 10 meters forward 10 backwards Reverse Plank to Side Plank Switch x 5 per side Extended Arm wall Plank x 20-30 sec Essentials A. 3 Sets Alternating Dual Kettlebell Gorilla Row x 8 reps per arm Rest 15 sec Body Row x 10-15 reps as fast as possible On

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Monday 11.30.20

Prep 2 Sets Bike x 30 sec Single leg wall sit x 15 sec per leg Low Switch Cossack Squat x 8 per leg Essentials A. 3 Sets Landmine low Cossack Squat x 7 per side Landmine Goblet Reverse Lunge x 7 per side Landmine Push Press x 7 per side On the 3 min

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Saturday 11.28.20

Prep 9 min Emom 1.Reverse plank to side plank switch x 30 sec 2.Bench Dip with 2 sec hold at bottom x 12 reps 3.Burpee Tuck Jump x 5-7 reps Essentials A. 12 min Emom 1.tall kneeling kettlebell shoulder press right arm x 5 reps + tall kneeling Kettlebell windmill right arm x 5 reps

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Friday 11.27.20

Prep 9 min Emom 1.Tall Kneeling side twist to halo x 4 per side 2.Plange Rock x 30 sec 3.Quadruped Crawl x 10 step forward and 10 backwards (intentionally be slow and control) Essentials A. 5 Rounds Row x 45 sec Sit up x 9 reps Kettlebell swing x 6 reps Hanging Knee Ups x

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Thursday 11.26.20

Prep 1 round Row x 300 meters Hang from bar x 20-30 sec Goblet squat with Med ball x 12 reps Dumbbell push press x 8 per arm Box step ups x 16 reps Jump rope x 30 sec Essentials From 0-10min For time : 21-15-9 Wall ball Burpee *7 min cap From 10-20min For

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Wednesday 11.25.20

Prep 9 min Emom 1.row x 45 sec 2.alternating box step ups x 12 reps 3.Body weight single leg RDL x 6 per leg Essentials A. 3 Sets Dual Kettlebell Sumo Deadlift x 15 reps Rest 10 sec Boat Hold x 20-30 sec On the 2:30 min mark B. 8 min Emom Burpee x 3

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Tuesday 11.24.20

Prep 9 min Emom 1.Bear crawl x 50 ft 2.Side plank switch x 6 per side 3.Alternating scorpion stretch taps x 12 reps Essentials A. Row x 3 min Row x 2 min Row x 1 min Rest 2 min 10min emom 1.Bench Dips x 8-10 reps 2.Supinated Body Row x 8-10 reps Rest 2

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