Workout of the Day (WOD)

Prep Equipment required: Foam roller, light KB, medium/light band, jump rope 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 – 30s Jump Rope Practice A. Push

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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: – 10ft Crab Walk Reverse – 10 each X-Band Walk – 20ft Bear Crawl – 100 M Run A. For

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Prep Equipment Required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings and Glutes: 1-2 inches of motion x 2-3 spots x 20-30 seconds each 2) 10 each Sciatic Nerve Floss 3) 3 rounds: – 5 each Banded Bird Dogs – 10 Banded Glute Bridge w/1sec hold – 5 KB Squat Jump A. Clean

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Prep -Foam roll wherever needed 3 Rounds: – 5 Russian Baby Makers w Thoracic Rotation – 5 Up Downs – 10 Scap Pull-ups + 5 Kip Swings – 10ft Crab Walk A. ‘1776’ In teams of 2: Both partners complete sets of 17 reps together Split sets of 76 reps however you like Buy in:

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Prep -Foam roll wherever needed 3 Rounds: – 5 Russian Baby Makers w Thoracic Rotation – 5 Up Downs – 10 Scap Pull-ups + 5 Kip Swings – 10ft Crab Walk A. For Time With A Partner 0:00 – 8:00 10 Box Jumps Step Downs 10 Chest to Bar Pull-ups *One partner completes a full

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Prep Equipment required: Medium/light band, light KB 1) 10 each Dynamic Pigeon Pose 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 Russian Baby Maker + Thoracic Rotation 3) Clean Barbell Warm-up A. Power Clean Build to a heavy 2 over 6 sets.  OT2M – Sets

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Prep Equipment required: Foam roller, light/medium band, light KB, jump rope 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 20ft Bear Crawl – 10 Band Pass through – 10 each Split Stance 1-arm Rows – 3-5 Plyo Push-ups 4) Jump Rope Practice 3:00 A. Push Press

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Prep Equipment required: Foam roller, light KB 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) AMRAP 6: – 10 Ft Crab Walk – 10s Hollow Hold – 10 each Bodyweight Lunges – 3 each KB Figure 8

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Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 5: – 5 each Banded Bird Dogs – 10 Banded Front Squat – 10 ft Elephant Walk – 200 Meter Run A. Single Leg Box Jump 1 TO 1 6 x

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Prep Equipment required: Foam roller, medium 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 5) Review Pull-up scaling options 6)

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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: – 20 Ft Bear Crawl – 10 each X-Band Walk – 10 Scap Pull-ups – 10 Kip Swings A. For

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Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 8: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 each Tall Kneeling KB Halo 3) Air Bike 10-15s sprint for max

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Prep Equipment required: Foam roller, medium band, Light DB 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: – 3-5 Plyo Push-ups – 5 Skip Jacks – 5 each 1-arm DB Rows – 10 each Single Straight Arm Band

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Prep Equipment Required: Foam roller, Medium band, light KB 1) Foam roll wherever you need it x 60s each side 2) 10 Russian Baby Maker + Thoracic Rotation 3) 3 rounds: – 5 Yoga Push-ups – 5 each Half Kneeling KB Windmill – 10 Banded Overhead Goodmornings A. For Quality 0:00 – 10:00 Max rounds

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Prep Equipment required: Medium/light band, plyo box 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Thoracic Rotations – 10 Banded Glute Bridges – 10 total Box Step-ups 3) Air Bike sprint 10-15s for max watts A. Single Leg Box Jump 1 to 2 6 x

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