Workout of the Day (WOD)

Monday 6.22.20

Prep 3 Sets DeadBug x 7 per side Hip Switch x 7 per side Side plank Clam Shell x 7 per side Squat Pull Down x 7 reps Benchmark Day 1 A. -Squat- 20 RM Goblet squat *guys have to hit 70# and laddies 55# to move to the Lunges. You may hit more weight

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Saturday 6.20.20

Prep 3 Sets Run x 200 meters Band pull they or kneeling hip hing x 15 reps Lying Behind the neck PVC Press x 10 reps Hang Muscle Snatch x 5/7 reps empty Barbell At Home A. 10min emom 5 Power Snatch + 5 Overhead Squats Stick / PVC / Barbell B. 5 Rounds 1

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Thursday 6.18.20

Prep 4 Sets Bike x 30 sec Foam Roll Quad x 1 min per side Russian Kettlebell Swing x 15 reps Foam roll Glute x 1 min per side At Home A. 20min Emom 1.Leg Lift overs x 10-15 reps 2.weighted Sit Up x 10-15 reps 3.Russian Twist x 10-15 per side 4.side Plank with

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Tuesday 6.16.20

Prep 3 Sets Bear Crawl x 100 ft Tempo Goblet Squat x 5 reps @33×1 Side Plank x 30 sec Per side RNT step back Lunge x 5 per side At Home A. 3 Sets Curtsy Step Back Lunge x 5 right Leg Cossack Squat x 5 right leg step Forward lunge x 5 right

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Monday 6.15.20

Prep 3 Sets Row / Run x 60 sec Shoulder CARsx 3 per arm per direction Single arm Dumbbell Overhead Carry x 50 ft per arm Hollow Body Hold x 30-40 sec At Home A. 3 Sets Single arm Plank x 45 sec per arm On the 2:30 B. For Time: Mountain Climbers x 30

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Saturday 6.13.20

Prep 2 Sets Squat Twist and Reach x 10 reps Lying Behind the Neck PVC Press x 10 reps Bent Over Plate Y Raises x 10 reps 2 Sets Snatch Grip RDL x 5 reps Behind the Neck Snatcj Grip Push Press x 5 reps Hang Muscle Snatch x 5 reps Hang Power Snatch x

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Friday 6.12.20

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 /

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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

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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

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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

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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

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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

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