Workout of the Day (WOD)

Saturday 9.12.20

Prep 2 Sets Run x 200 meters Single Arm Russian Kettlebell Swing x 6 reps per arm Single arm Kettlebell Clean x 5 reps per side Single arm Kettlebell Split squat x 4 reps per side Single arm Kettlebell Thruster with 2 sec pause at bottom of squat x 3 reps per side Essentials: A.

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Friday 9.11.20

Prep 2 Sets Row x 60 sec Dual Dumbbell Arnold Z Press x 5 reps Dumbbell Lat Pull Over x 10 reps Single arm Staggered Stance Russian Kettlebell Swing x 5 reps per side Essentials: A. ‘9/11’ For time: Run x 2001 meters Box jump x 11 reps Dual Dumbbell Thruster x 11 reps Jumping

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Thursday 9.10.20

Prep 2 Sets Backwards single Unders x 60 sec Quadruped Crawl forward x 25 ft Quadruped Crawl Backwards x 25 ft Banded Skater walk x 20 steps forwards Banded Skater walk x 20 steps backwards Essentials: A. From 0-10min Pick either Row, Bike , Run, Or Ski Every 2 min stop and perform Straight Arm

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Wednesday 9.9.20

Prep 2 Sets Row x 250 meters Glute Bridge walkouts x 7 reps Banded Lateral walk x 20 steps each direction Single Leg RDL to Lunge x 5 per leg Essentials: A. 3 Sets Clean Deadlift x 1 rep Hang Power clean From Below the knee x 3 reps Hang Power clean From above the

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Tuesday 9.8.20

Prep 2 Sets Row x 12 cal Kettlebell Half Kneeling windmill x 5 per side Bottom of bench Dip Hold x 30 sec Lying behind the Neck Snacth Grip PVC Press x 7 reps Bottom of Squat Hold x 30 sec Essentials: A. 6 min Emom 1 Hang Squat Snatch + 5 Overhead Squats *First

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Monday 9.7.20

Prep 2 Sets Run x 200 meter Single arm Front Rack Kettlebell Step Back Lunge x 7 reps right leg Half Kneeling single arm Kettlebell Strict Press x 7 reps right arm Kettlebell Plank Row x 7 reps right arm Single arm Front Rack Kettlebell Step Back Lunge x 7 reps left leg Half Kneeling

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Saturday 9.5.20

Prep 2 Sets Row x 60 sec damper #1 Split stance Russian Kettlebell Swing x 5 reps right side Goblet Split Squat x 5 reps right side Goblet Split stance Goodmorning x 5 reps right side Split stance Russian Kettlebell Swing x 5 reps left side Goblet Split Squat x 5 reps left side Goblet

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Athlete Spotlight: Dan Schian

Name: Dan Schian Age: 42 Occupation: Automotive Finance Hometown: Suwanee, GA Which class time do you usually attend?: 6 & 8am Favorite WOD: Hero WOD’S Favorite CF Movement: Power Snatch  Least Favorite CF Movement: Burpees 3RM Back Squat: 265 1RM Deadlift:  335 Favorite Food:  Stuffed Shells Favorite Movie: This might be the toughest question because there

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Friday 9.4.20

Prep 2 Sets One leg Single Unders x 30 sec per leg Lunges x 16 reps Behind the leg squat x 5 per side Wall Sit March x 30 sec Essentials A. 3 Sets Snatch Deadlift x 2 reps Hang Snatch High Pull x 2 reps Hang Power Snatch Above the knee x 2 reps

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Thursday 9.3.20

Prep 2 Sets Landmine single leg RDL x 7 per leg Landmine tall Kneeling Goblet Press x 7 reps Tall kneeling Landmine press out x 7 reps per side Essentials A. 30 min Flow Row x 300 meters Hollow Body Flutter Kicks x 25 per leg Bike x 600 meters Free standing Handstand Kick up

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Wednesday 9.2.20

Prep 2 Sets Row x 15 sec hard Hip Thrust x 7 reps pause 5 sec on the top of each rep Banded monster walk x 20 step forward and backwards Goblet staggered stance Goodmorning x 7 reps per side Essentials A. 3 Sets Tempo Close Grip Bench Press x 5 reps @ 31×1 Rest

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Tuesday 9.1.20

Prep 2 Sets Banded lateral Walk x 20 steps per direction Squat Twist and reach x 7 reps per side Kettlebell Jefferson Curl x 7 slow controlled reps Tall Kneeling Kettlebell Tricep extension x 14 reps Plank toe taps x 10 per side Essentials A. 7 Sets Overhead Squat x 3 reps *from the Floor*

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Monday 8.31.20

Prep 2 Sets Row x 10 hard Pulls Reactive Box Step Ups x 7 per leg Banded Sissy Squat x 7 reps Goblet Landmine Squat x 7 reps Essentials A. 3 Sets Landmine Curtsey Step Back Lunges x 10 per leg On the 2:30 min B. 3 Sets Tempo Front Squat x 6,5,4 @35×1 Rest

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Saturday 8.29.20

Prep 2 Sets Bike x 60 sec Reactive Box Step Up x 12 reps per leg Cyclist Squat x 12 reps Goblet Wall Sit x 30 sec Essentials A. 3 Sets Turkish get up x 2 reps right arm Tall kneeling windmill x 2 reps right side Rest 30 sec Turkish get up x 2

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Friday 8.28.20

Prep 2 Sets Row x 200 meters Banded plank x 30 sec Alternating Kettlebell Clean to half Kneeling Halo x 10 reps Switch Hands Kettlebell Snatch x 10 reps Essentials A. 9min Min 0-3 Power snatch x 5 reps Min 4-6 Power snatch x 3 reps Min 7-9 Every 30 sec Power snatch x 1

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