Prep 3 Sets Staggered stance Good morning with stick/ PVC/ Barbell x 7 reps per side Scorpion Stretch x 7 reps per side Squat Pull downs x 7 reps Vertical Jump x 7 reps At Home A. 9 min Emom 3 Hang Power Clean + 3 Front Squats + 3 Jerk Stick / PVC /
Workout of the Day (WOD)
Thursday 6.11.20
Prep 6 Sets Row x 1 min easy Row x 45 sec moderate Row x 15 sec sprint At Home A. 3 Sets Stager hand position push ups x 4-6 reps per side + Single Leg Hip Thrust x 12-15 per leg On the 4 min Marks B. 24 min Emom 1.Plank x 60 sec
Wednesday 6.10.20
Prep 3 Sets Pigeon Stretch x 30 sec per side Cat Cow x 10 reps DeadBug x 10 per side Plank to Squat x 10 reps At Home A. 6 Sets Tempo Air squat x 15 reps @53×1…(5 sec down, 3 sec at the bottom, explosive up, and 1 sec pause at the top before
Tuesday 6.9.20
Prep 3 Sets Curtsy Box step Ups / Lunges x 12 reps Single arm Farmers Carry Hold or side plank hold x 30 sec per side Staggered stance RDL with stick / PVC / Barbell x 5 reps per side Seated Single leg lifts x 10 per leg At Home A. 4 Sets Walking lunges
Monday 6.8.20
Prep 3 Sets Scapular Push Up x 12 reps Bird Dog With Knee and Elbow touch x 10 per side Bottom of Push Up hold x 20-30 sec Squat Pull down x 12 reps At Home A. 4 Sets Plank Push Up x 10 Inchworm no push up x 10 Crab walk x 50 ft
Saturday 6.6.20
Prep Row / run x 3 min -then- 3 Sets Snatch Lift off to Knee x 5 reps Behind Neck Snatch Push Press x 5 reps Behind the Neck Snatch Push Jerk x 5 reps Hang Power Snatch x 5 reps Hang Squat Snatch x 5 reps *Stick / PVC / Empty Barbell At Home
Friday 6.5.20
Prep 3 Sets Lizard Stretch x 30 sec per side Cat Cow x 10 reps Side Plank twist x 10 per side Plank to Squat x 10 reps At Home A. 6 Sets Tempo Split Squat x 8 reps per leg @51×1…(5 sec down, 3 sec at the bottom, explosive up, and 1 sec pause
Thursday 6.4.20
Prep 5 Sets Row x 45 sec Plank x 45 sec Arch hold x 45 sec At Home A. 4 Sets Hip thrust x Max reps 1 min Frog Pump x Max Reps 1 min Side Lying Clam Shell x max reps 30 sec per side B. For time: Prisoner Kneel to Stand x 35
Wednesday 6.3.20
Prep 3 Sets Staggered stance RDL x 7 reps per side Scorpion Stretch x 7 reps per side Squat Pull downs x 7 reps Vertical Jump x 7 reps At Home A. 15 min Emom 7 Hang Power Clean + 7 Front Squat *Stick / PVC / Barbell B. For time : Burpee x 20
Tuesday 6.2.20
Prep 3 Sets Curtsy Box step Ups / Lunges x 12 reps Hollow Body Hold x 30 sec Glute Bridge March x 20 reps Seated Single leg lifts x 10 per leg At Home A. 4 Sets Bulgarian Split squat x 8-10 per leg + Cossack Squat x 8-10 per leg Rest 90 sec B.
Monday 6.1.20
Prep 3 Sets Scapular Push Up x 12 reps Bird Dog With Knee and Elbow touch x 10 per side Kneeling PVC Thoracic Stretch x 10 reps Kneeling Hip Hinge x 12 reps At Home A. 4 Sets Plank circle walk x 1.5 revolutions in each direction Rest 90 sec B. 7 min Amrap Run
Saturday 5.30.20
Prep 2 Sets Jump rope (singles or Doubles) / Jumping Jacks x 30-40 reps Single Leg RDL x 7 per leg Kneeling thoracic Stretch x 30 sec Vertical Jump x 7 reps 2 Sets With Stick / PVC / Barbell RDL to Knee x 5 reps Hang Muscle Clean x 5 reps Hang Power clean
Friday 5.29.20
Prep Row / run x 3 min -then- 3 Sets Snatch Lift off to Knee x 5 reps Behind Neck Snatch Push Press x 5 reps Behind the Neck Snatch Push Jerk x 5 reps Hang Power Snatch x 5 reps Overhead Squat x 5 reps *Stick / PVC / Empty Barbell At Home A.
Thursday 5.28.20
Prep 6 Sets Row x 30 sec 85% Row x 90 sec slow At Home A. 3 Sets Single Leg RDL x 12 reps per leg + Wall Sit x 60-90 sec Rest 2 min B. 30min Emom 1.run x 50 sec 2.No Push Up Burpee x 10 rep 3.jumping jacks x 50 sec 4.single
Wednesday 5.27.20
Prep 3 Sets Lizard stretch x 30 sec per side Hip Switch x 10 reps Squat Pull down x 10 reps Kane squat x 5 reps stick/ PVC/ Empty BB At Home A. 6 Sets Wall sit x 45 sec Rest 15 sec Tempo Air squat x 15 reps @53×1…(5 sec down, 3 sec at
