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
Workout of the Day (WOD)
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
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.
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
Thursday 6.25.20
Prep 3 Sets Bike x 60 sec Bear crawl x 50 ft Wall Sit x 60 sec A. 30 min Emom 1.row x 50 sec 2.Box Step Ups x 50 sec 3.Jump Rope x 50 sec 4.No Push Up Burpee x 50 sec 5.Slam Ball over shoulder x 50 sec B. Mobility Pigeon x 1
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
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
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
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
Friday 6.19.20
Prep 3 Sets Bike/ run x 60 sec DeadBug x 5 per side Hip switch x 5 per side Squat Twist and Reach x 10 reps At Home A. 12 min Emom 2 hang Power Clean + 1 Jerk + 2 Front squat + 1 Jerk *stick / PVC / Barbell B. 3 Rounds For
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
Wednesday 6.17.20
Prep 3 Sets Jump rope or Jumping Jacks x 40 sec Wall Sit x 45-60 sec Lunge twist and Reach x 5 per side Kane Squat x 10 reps At Home A. Every 30 Sec for 7 min Sumo Squat x 7 reps -Rest 1 min- Every 30 Sec For 7 min Cyclist Squat x
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
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
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
