Workout of the Day (WOD)

Tuesday 6.30.20

Prep 2 Sets Side Plank Twist x 10 per side Cossack Squat x 7 per leg Hollow to arch roll x 5 per side Essentials: A. 3 Sets Pike Leg Lifts x 6-8 reps Rest 15 sec L Crunch x 6-8 reps Rest 15 sec Lying Leg Lifts x 4-6 reps On the 3 min

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Monday 6.29.20

Prep 3 Sets Bike x 20 sec hard pace Hollow Body Hold x 30-40 sec Hang From Bar x 30-40 sec or single arm hang x 10-15 sec per arm Essentials: A. 3 Sets Goblet Kettlebell Front Rack walking Lunge x 16-20 Steps *Light to moderate load* + Sorsean Hold x 30-40sec On the 3:30min

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Saturday 6.27.20

Prep 3 Sets Run x 200 meters V Ups x 10 reps Tempo Goblet squat x 5 reps @53×1 Hang Muscle Clean x 10 reps empty BB A. Hero Wod “SGT. Ansari” 4 Rounds For time: Hang Clean x 5 reps 135/95 Toes to Bar x 11 reps Wall Ball x 29 reps 20-10ft/14-9ft B.

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Friday 6.26.20

Prep 3 Sets Row x 60 sec Single leg Dumbbell RDL x 5 reps per leg Dual Front Rack Kettlebell Carry x 50 ft Bottoms ups Kettlebell Single arm press x 5 per side Benchmark Day 4 A. -Deadlift- Max Time Sorsean Hold *must be 2 min or greater to move on 10 RM Dumbbell

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Wednesday 6.24.20

Prep 3 Sets Kneeling against the wall Shoulder CAR’s x 3 per side Band Pull Aparts x 10 reps Russian Kettlebell swing x 10 reps Vertical jump x 5 reps Benchmark Day 3 A. -Clean- Power clean 3 consecutive, in a 30 sec window (not touch and go), *To move onto a 1 RM this

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Tuesday 6.23.20

Prep 3 Sets Seated arm wall drag x 10 reps Can opener stretch x 10 reps Squat Twist and Reach x 5 reps per side PVC or Barbell Sots Press x 10 reps Benchmark Day 2 A. -Snatch- Power snatch 3 consecutive, in a 30 sec window (not touch and go) *to move onto a

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Monday 6.22.20

Prep 3 Sets DeadBug x 7 per side Hip Switch x 7 per side Side plank Clam Shell x 7 per side Squat Pull Down x 7 reps Benchmark Day 1 A. -Squat- 20 RM Goblet squat *guys have to hit 70# and laddies 55# to move to the Lunges. You may hit more weight

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Saturday 6.20.20

Prep 3 Sets Run x 200 meters Band pull they or kneeling hip hing x 15 reps Lying Behind the neck PVC Press x 10 reps Hang Muscle Snatch x 5/7 reps empty Barbell At Home A. 10min emom 5 Power Snatch + 5 Overhead Squats Stick / PVC / Barbell B. 5 Rounds 1

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Thursday 6.18.20

Prep 4 Sets Bike x 30 sec Foam Roll Quad x 1 min per side Russian Kettlebell Swing x 15 reps Foam roll Glute x 1 min per side At Home A. 20min Emom 1.Leg Lift overs x 10-15 reps 2.weighted Sit Up x 10-15 reps 3.Russian Twist x 10-15 per side 4.side Plank with

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Tuesday 6.16.20

Prep 3 Sets Bear Crawl x 100 ft Tempo Goblet Squat x 5 reps @33×1 Side Plank x 30 sec Per side RNT step back Lunge x 5 per side At Home A. 3 Sets Curtsy Step Back Lunge x 5 right Leg Cossack Squat x 5 right leg step Forward lunge x 5 right

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Monday 6.15.20

Prep 3 Sets Row / Run x 60 sec Shoulder CARsx 3 per arm per direction Single arm Dumbbell Overhead Carry x 50 ft per arm Hollow Body Hold x 30-40 sec At Home A. 3 Sets Single arm Plank x 45 sec per arm On the 2:30 B. For Time: Mountain Climbers x 30

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Saturday 6.13.20

Prep 2 Sets Squat Twist and Reach x 10 reps Lying Behind the Neck PVC Press x 10 reps Bent Over Plate Y Raises x 10 reps 2 Sets Snatch Grip RDL x 5 reps Behind the Neck Snatcj Grip Push Press x 5 reps Hang Muscle Snatch x 5 reps Hang Power Snatch x

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