Workout of the Day (WOD)

Thursday 3.10.22

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 A. Gymnastics

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Wednesday 3.9.22

Prep Alternate warm-up 3 each Spiderman Lunge then 3 rounds: – 10 total Bodyweight Lunges – 5 Burpees – 1:00 Jump Rope Practice A. Conditioning 0:00 – 9:00 Bike, Row, Light Jog, Single Unders – you can split 9:00 between multiple pieces in 3:00 increments. 9:00 – 18:00 Odd Object Carry x 30 Meter sets.

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Tuesday 3.8.22

Prep Equipment required: Foam roller, medium/light band, barbell 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 1 each Side/Side Deep Lunge + Twist – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Back Squat w. an

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Monday 3.7.22

Prep: Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 2) ARMAP 5: – 10 Scap Pull-ups – 10 Band Pull-aparts – 10 total Single Arm KB Push Press A. Shoulder Press Build to a heavy double in 6 sets.  OT2M

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Saturday 3.5.22

Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each 1-arm Row – 7 Banded Overhead Goodmornings – 9 Goblet Squats A. In Teams of 2: 3 Rounds

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Thursday 3.3.22

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 5) Rowing Drills A. Gymnastics Skill

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Wednesday 3.2.22

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 total Box Step-ups – 200 M Run A. 3 Rounds With A Partner 40

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Tuesday 3.1.22

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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Monday 2.28.22

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs & Lats 60s each 2) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 5 Up downs – 5 each Thoracic Rotations A1. Snatch Grip Pendlay Row 2/4 x 8-10.  OT1M – 2 Warm-up sets, 4 working sets A2. Close

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Saturday 2.26.22

Prep Equipment Required: foam roller, Light band, light KB 1) Foam Roll Lats & Thoracic x 60s each 2) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 3) ARMAP 6: – 10 Band Pass Throughs – 10 Band Pull-aparts – 5 each 1-arm KB Rows – 5

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Friday 2.25.22

Prep Equipment required: Light/medium band, plyo box 1) Foam Roll Lats, Hamstrings & Glutes x 60s each. 2) 1 Round: – 3 each Spiderman Lunge – 5 Upward to Downward Facing Dog w Toe Touch 3) 3 rounds: – 20ft Bear Crawl – 5 each Banded Bird Dog – 5 Banded Overhead Goodmorning – 5

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Thursday 2.24.22

Prep Equipment Required: Medium band, foam roller, jump rope 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 5 Yoga Push-ups – 5 each Thoracic Rotations – 10 Scap Pull-ups – 10 Kip Swings – 30s Double Under practice A. Muscle Up Skill Work

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Wednesday 2.23.22

Prep -Foam roll wherever you need it 3 Rounds: – 20ft Bear Crawl – 5 each Banded Bird Dogs – 5 each Box Step-ups A. AMRAP 34 With A Partner Row 4K Then AMRAP: 2 Wall Walks 4 Hang Power Cleans (135/95) 6 Box Jump Step Downs – Goal: Challenging pace with fast transitions, One

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