Workout of the Day (WOD)

Thursday 12.31.20

Prep 9 min emom 1.Bottom of Bench Dip Hold x 20-30 sec 2. Quadruped Thoracic Rotations x 6 per side 3.Cat Cow x 12 reps Essentials A. 3 Sets Single arm ring pull Hold x 30 sec per side Pike Push Up Negatives x 3 reps 4-5 sec lower Kettlebell Hammer Grip Push Up x

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12.30.20

Prep 2 Sets Curtsy Step Back Lunge x 8 per side Tall Plank Knee to elbow x 10 per side 90/90 Seated Goodmoring x 5 per side Essentials A. 10 min emom Power Snatch from the ground x 1.1 reps Rest 10 sec between reps Keep weight at a lighter load B. 5 Sets Heavy

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Tuesday 12.29.20

Prep 9min Emom 1.lying Straight arm scapular retraction x 10 reps 2.Kettlebell half kneeling Clean x 5 reps per side 3.Hips High Crab walk x 10 forward 10 backwards steps Essentials A. 3 Sets Dual Dumbbell Push Press x 8 reps Rest 20 sec Dual Dumbbell Bent Over Row x 8 reps Rest 20 sec

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Monday 12.28.20

Prep 2 Sets Low Switch Cossack Squat x 6 reps per side Tall kneeling Prisoner Goodmorning x 10 reps Split Stance squat Hold x 30 sec per leg Essentials A. 3 Sets single arm Russian Kettlebell Swing right arm x 6 reps single arm Kettlebell Snatch right arm x 5 reps single arm Kettlebell Push

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Saturday 12.26.20

Prep 2 Sets Single arm opposite Leg Plank x 15 sec per side Plank Rock x 20 reps Bottom of Push Up Hold x 20-30 sec Essentials A. 2 Sets Single arm Kettlebell Turkish Sit Up x 12 per arm Hollow Body Kettlebell Pull Over x 15 reps On the 3 min marks B. 4

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Thursday 12.24.20

Prep 9min Emom 1.lying Straight arm scapular retraction x 10 reps 2.Kettlebell half kneeling Clean x 5 reps per side 3.Hips High Crab walk x 10 forward 10 backwards steps Essentials A. ‘Scrooge 5 Rounds For time: Man Makers x 5 reps Single Unders x 100 reps Rest 5 min 5 Rounds For Time :

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Wednesday 12.23.20

Prep 9min emom 1.Inchworm Spiderman Walk x 3 per side 2.Under switch to Crab Reach x 5 reps per side 3.(Squat + Jump Squat + 1 Step back lunge per leg) x 6-8 complexes Essentials A. 12 min practice this complex at a light to moderate load Power clean + Squat Clean + Split Jerk

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Tuesday 12.22.20

Prep 9min emom 1.Bear Crawl x 25 feet forward and 25 feet backwards 2.Side Plank Switch x 6-8 per side 3.Banded Push up side step out x 2-3 reps per side Essentials A. 12 min practice this complex at a light to moderate load Power Snatch from Ground + Hang Power Snatch Below the knee

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Monday 12.21.20

Prep 2 Sets Single leg wall sit x 15 sec per leg Perfect Stretch walk out x 3 reps per leg Alternating Low Cossack Squat Switch x 7 per leg Essentials A. 2 Sets Dual Dumbbell Deathmarch x 10 reps Dual Dumbbell Hang Power Clean x 8 reps Dual Dumbbell Thruster x 6 reps B.

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Saturday 12.19.20

Prep 2 Sets Single arm opposite Leg Plank x 15 sec per side Reverse Plank Hip Lift x 15 reps Bottom of Bench Dip hold x 20-30 sec Essentials A. 2 Sets Kettlebell Pull over x 10 reps Kettlebell DeadBug x 30 sec Rest 20 sec Kettlebell Chest Press x 15 reps Kettlebell Deadbug x

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Friday 12.18.20

Prep 2 Sets Perfect stretch walk x 10 reps Under switch to Crab Reach x 10 reps (Squat + Jump Squat + 1 Step back lunge per leg) x 7 complexes Essentials A. 3 Sets Back Squat x 4 reps Rest 20 sec Deficit Step Back Lunge x 16 reps Rest 20 sec Reverse Sled

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Thursday 12.17.20

Prep 9min Emom 1.lying Straight arm scapular retraction x 10 reps 2.Kettlebll Halo x 5 reps per direction 3.Straight Leg Crab walk x 25 ft forward 10 backwards Essentials A. 3 Sets Kettlebell Rotational Snatch x 5 per side Kettlebell Windmill x 5 per side Ring Bicep Curl x 10 reps Ring Tricep Extension x

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Wednesday 12.16.20

Prep 2 Rounds High Knees x 30 sec Alternating Cossack Squat x 4 reps per side with 3 sec pause on each rep Butt Kickers x 30 sec Quadruped Alternating Shoulder taps x 10 per side Essentials A. 12 min practice this complex at a light to moderate load Snatch Pull + Hang Power Snatch

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Tuesday 12.15.20

Prep 9min emom 1.Bear Crawl x 25 feet forward and 25 feet backwards 2.Side Plank Twist and Reach x 6-8 per side 3.Banded Push up side step out x 2-3 reps per side Essentials A. 6 min Bike x max cal Rest 2min 10 min emom 1.Single Arm ring Pull x 6 per arm 2.incline

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