Workout of the Day (WOD)

Wednesday 3.30.22

Prep Equipment Required: foam roller, barbell 1) Foam Roll Lats and Thoracic Spine 60s each 2) Barbell Shoulder/Lat Stretch x 30s each 3) Barbell Front Rack Stretch x 5 each 4) 10 Russian Baby Makers 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 Front Squats – 10 Scap Pull-ups –

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Tuesday 3.29.22

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 Arm Banded Pushdowns A1. Single

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Monday 3.28.22

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges 3) Air Bike 10-15s sprint for max watts 4) Back Squat w. an empty barbell 1

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Saturday 3.26.22

Prep Equipment required: Foam roller, light KB 1) Foam Roll Adductors + Glutes x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Dynamic Pigeon Pose x 10 each. 4) AMRAP 5: – 20ft Reverse Bear Crawl – 8 KBS – 5 each Tall Kneeling KB Halo A. EMOM 20 – Teams of

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Friday 3.25.22

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Hamstrings 60s each. 2) 10 Russian Baby Makers 3) Barbell Shoulder/Lat Stretch x 30s each 4) Barbell Front Rack Stretch x 5 each 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges –

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Thursday 3.24.22

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 A. Strict Gymnastics Strength 1) Strict

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Wednesday 3.23.22

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: – 20ft Bear Crawl – 10 each X-Band Walk – 100 M Run A. AMRAP 25 With A Partner 20

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Tuesday 3.22.22

Prep Equipment required: Foam roller, barbell, medium/light band 1) Foam Roll Glutes & Hamstrings 60s each 2) 10 Sciatic Nerve Floss each 3) 2 Rounds of: – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front Rack Split Squats – 10 Banded Goodmornings – 10 steps each X-Band Walk A. Wide Stance Box

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Monday 3.21.22

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3-5 Plyo Push-ups *scale to knees as necessary – 5 each Single Arm Row – 5 each DB Snatch 4) Close Grip Bench w. an empty barbell 1 x 5 w

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Saturday 3.19.22

Prep -Foam Roll wherever you need it AMRAP 6: – 5 Up downs – 10 Goblet Squats with the med ball – 10 total Goblet Reverse Lunges with the med ball A. Barbell Warm Up – Snatch -5 minutes -Coach led B. AMRAP 35 with a partner 500 Meters Row 40 Wallballs (20/14) 400 Meter

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Friday 3.18.22

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Hamstrings 60s each 2) 5 each Single Leg Upward Dog to Standing 3) Barbell Shoulder/Lat Stretch x 30s each 4) Barbell Front Rack Stretch x 5 each 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front

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Thursday 3.17.22

Prep Equipment Required: Light band, light KB 1) 5 Upward to Downward Dog w Toe Touch 2) 10 each Thoracic Rotations 3) ARMAP 6: – 10 Scap Pull-ups – 10 Band Pull-aparts – 10 total Single Arm KB Push Press – 10 Skip Jacks A. Gymnastics Skill Work Handstand Push-up + Static Hold – Spend

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Wednesday 3.16.22

Prep Equipment Required: Foam roller, plyo box 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 10ft Crab Walk – 5 Yoga Push-ups – 5 each Box Step-ups 4) 3:00 Double Under Practice A. EMOM 20 Minute 1: 40 Double Unders Minute 2: 10/7

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Monday 3.14.22

Prep Equipment required: Foam roller, light/medium band, barbell 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 20ft Bear Crawl – 10 Band Pass through – 10 Banded Pull-aparts – 3-5 Plyo Push-ups 4) Close Grip Bench Press w. an empty barbell 1 x 5 w 1s

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Saturday 3.12.22

PrepEquipment required: Foam roller, medium band, plyo box1) Foam Roll Adductors + Quads x 60s each2) Adductor Rockback Stretch x 60s each side3) Biphasic Hip Flexor Stretch 60s each side4) 3 Rounds: 10 ft Crab Walk Reverse 10 total Box Step-ups 15 Band Pull-aparts 150 M Row A.For Time With A Partner50-40-30-20-10:Russian Swings (70/53)Abmat Sit-upsBox

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