Workout of the Day (WOD)

Monday 11.23.20

Prep 9 min Emom 1.Bike x 30 sec 2.wall Sit x 30 sec 3.Prisoner tall kneeling to stand x 10 reps Essentials A. 3 Sets Barbell on Back Alternating Step Back Lunge x 5 per leg Rest 15 sec Goblet Squat x 10 reps Rest 15 sec Box Jump Over x 10 reps On the

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Saturday 11.21.20

Prep 2 Sets Running in place high knees x 20 sec Hang From Bar x 20 sec Support Hold on rings or dip bar x 20 sec Single arm Kettlebell Deadlift x 7 reps per arm Barbell Push Press x 10 reps Essentials Hero ‘Luke’ For time Run x 400 meters Power clean and jerk

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Friday 11.20.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Row x 60 sec Single leg Dumbbell RDL x 5 reps per leg Dual Front Rack Kettlebell Carry x 50

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Wednesday 11.18.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Kneeling against the wall Shoulder CAR’s x 3 per side Band Pull Aparts x 10 reps Russian Kettlebell swing x

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Tuesday 11.17.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Seated arm wall drag x 10 reps Can opener stretch x 10 reps Squat Twist and Reach x 5 reps

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Monday 11.16.20

It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets DeadBug x 7 per side Hip Switch x 7 per side Side plank Clam Shell x 7 per side Squat

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Saturday 11.14.20

Prep 2 Sets Rower tension Hold x 20 sec Quadruped Shoulder taps x 7 per side Ring Pull with 2 sec pause at top of each rep x 10 reps Cross body Dumbbell RDL x 7 reps per side Essentials A. For time : Row x 2000 meters B. Mobility Flow 2 Sets Cat Cow

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Friday 11.13.20

Prep 2 Sets Elevated Banded Psoas March x 20 sec Squat Twist and Reach x 10 reps Split stance Russian Kettlebell Swing x 8 reps Front foot elevated ATG Split Squat x 4 reps per side Essentials A. 4 Sets Tempo Overhead Squat x 6, 5, 4, 3 reps Tempo 3131 Build in weight On

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Thursday 11.12.20

Prep 2 Sets Battle rope x 30 reps Crab Walk x 10 steps forward , 10 steps backwards One side overload farmers carry x 50ft per side Essentials 3 Sets Sled Drag forwards x 50 ft Rest 30 sec Farmers Carry x 100 ft Rest 30 sec Sled drag Backwards x 50 ft On the

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Wednesday 11.11.20

Prep 2 sets Row x 60 sec easy Banded clam shell x 10 per side Banded monster walk x 10 step forward 10 steps backwards Kettlebell Hammer Grip deadlift + Clean x 5 reps per side Essentials A. 12 min Build to a heavy power clean complex Power clean + Hang Power clean Below the

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Tuesday 11.10.20

Prep 2 Sets Row x 30 sec Extended Arm wall Plank x 20-30 sec Barbell Hang Muscle Snatch x 7 reps Essentials A. 8 Sets Snatch Deadlift x 1 reps Hang above knee Power Snatch x 1 rep Evey 45 sec *Must add weight every set* B. 3 Sets Shoulder Press x 5,4,3 reps no

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Monday 11.9.20

Prep 2 Sets Bike x 60 sec Single arm single leg crossbody Plank x 15 sec per side Cossack Lunge Hold x 15 sec per side Goblet Jefferson Curl x 5 reps Essentials A. 3 Sets Back Squat x 6,5,4 reps no tempo Rest 30 sec Hang From Bar x 30-45 sec On the 3

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Friday 11.6.20

Prep 2 Sets Elevated Hamstring Plank with Single Leg March x 20 sec Squat Twist and Reach x 10 reps Split stance Russian Kettlebell Swing x 8 reps Rotational Clean to Forward Lunge x 4 reps ( 2 per arm) Essentials A. 3 Sets Tempo Overhead Squat x 5 reps Tempo 3131 Keep at a

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