Workout of the Day (WOD)

Tuesday 8.3.21

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 10 Scap Push-ups 4) Close Grip Floor Press w. an empty barbell 1 x 5 w 3s down, 1s pause at floor.

Read More

Monday 8.2.21

Prep: Equipment required: Foam roller, light band, light KB 1) Foam Roll Glutes & Lats x 60s each 2) Band Chicken Wing Stretch 60s each 3) AMRAP 5: – 2 Shin Box + Forward Fold each – 5 Banded Bird Dogs each – 5 Goblet Reverse Lunges each 4) Air Bike 10-15s sprint for max

Read More

Saturday 7.31.21

Prep Equipment Required: Light KB, medium band 1) Foam roll: wherever you need it 2) AMRAP 6 at a slow pace: – 2 Yoga Push-ups – 5 KB Windmills each – 10 Banded Front Squats A. WITH A PARTNER With 28:00 on the clock: 5k Row Remaining time max rounds of: 50 Double Unders 20

Read More

Friday 7.30.21

Prep Equipment Required: foam roller, light/medium band 1) Foam roll hamstrings 60s each 2) 5 Single Leg Upward Dog to Standing each 2) 3 Rounds: – 4 Russian Baby Makers – 6 Walking Lunges each – 8 Banded Good Mornings – 10 Up-downs 3) Back Squat w. an empty barbell 1 x 5 w. 3s

Read More

Thursday 7.29.21

Prep Equipment Required: foam roller, medium band, barbell 1) Foam roll thoracic spine 60s each 2) Band Chicken Wing Stretch 60s each 3) 5 Upward to Downward Dog w. Toe Touch 4) 2 Rounds of: – 4 Plank to Forearm Plank – 6 Band Overhead Goodmorning – 4 Jump Squats – 15 Band Pull-aparts A.

Read More

Wednesday 7.28.21

Prep Equipment required: Foam roller 1) Foam roll: wherever you need it 2) BP Dynamic 3) Rowing Drills A1. Rowing Intervals 10 x 15s hard/45s easy. -8 sets last week -Rest 60 seconds- A2. Bike Intervals 10 x 15s hard/45s easy. – Both A/B should be tough but doable. -8 sets last week C. AMRAP

Read More

Tuesday 7.27.21

Prep Equipment required: Foam roller, barbell, light band 1) Foam roll thoracic spine 2) 3 Spiderman Lunge each 3) Band Chicken Wing Stretch 60s each 4) 3 Rounds of: – 8 Band Front Squat – 10 X-band Walk each – 12 Lateral Lunge total 5) Air Bike Sprint 10-15s for max watts 6) Front Squat

Read More

Monday 7.26.21

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll pecs 60s each 2) Biphasic pecs stretch 60s each 3) AMRAP 6 at a slow pace: – 4 Yoga Push-ups – 8 KB Push Press each arm – 8 Split Stance KB Rows each arm – 15 Banded Pull-aparts A1. DB Bench Press

Read More

Saturday 7.24.21

Prep Equipment required: Foam roller, barbell, light band, light KB 1) Foam roll lats 60s each 2) 3-way Banded Shoulder/Lat Stretch 3) 3 Rounds of: – 4 KB Windmills each – 5 Russian Baby Makers – 6 Banded Overhead Goodmornings 4) Rowing Drills A. Partner Conditioning AMRAP 30: 50 Calorie Row 40 Wall Balls (20/14)

Read More

Friday 7.23.21

Prep Equipment Required: foam roller, light KB, light/medium band 1) Foam roll glutes 60s each 2) AMRAP 6 – 2 Shin Box + Forward Fold each – 4 Goblet Reverse Lunges each – 8 Banded Russian Swings 3) Back Squat w. an empty barbell 1 x 5 w. 3s down focusing on perfect technique A.

Read More

Thursday 7.22.21

Prep Equipment required: Foam roller, barbell, light band 1) Foam roll thoracic spine 60s each 2) 2 x 10 each Thoracic Rotations 3) Band Chicken Wing Stretch 60s each 4) 2 Rounds of: – 4 Plank to Forearm Plank – 6 Band Overhead Goodmorning – 4 Jump Squats – 15 Band Pull-aparts A. Push Jerk

Read More

Wednesday 7.21.21

Prep Equipment Required: foam roller, light KB 1) Foam roll where you need it 2) AMRAP 5: – 3 Russian Baby Makers – 6 Lateral Lunges each – 9 Russian KBS A1. Rowing Intervals 8 x 15s hard/45s easy. -Rest 1:00- A2. Bike Intervals 8 x 15s hard/45s easy. – Both A/B should be tough

Read More

Tuesday 7.20.21

Prep Equipment required: Foam roller, barbell, medium/light band 1) Foam roll lats & thoracic 60s each 2) Band Chicken Wing Stretch 60s each 3) 2 Rounds of: – 6 RDLs – 6 Muscle Cleans – 6 Front Squats – 6 Front Rack Reverse Lunges total – X-Band Walk x 10 Steps each direction 4) Air

Read More

Monday 7.19.21

Prep Equipment Required: foam roller, light/medium band 1) Foam roll: Pecs 60s each 2) 4 Upward to Downward Facing Dog + Toe Touch 3) 3 rounds of: – 15 Band Pull-aparts – 5 Up Downs – 10 Thoracic Rotations each – 3-5 Tempo Push-ups 3s down A1.  Pronated Grip Chest Supported Rows 4 x 8-10.

Read More

Saturday 7.17.21

Prep Equipment Required: Light KB, box 1) 10 Upward to Downward Facing Dog + Toe Touch 2) 3 rounds: – 10 Banded Goodmornings – 10 KB Windmills total – 10 Box Step-ups total – 10 Scap Pull-ups A. Conditioning With A Partner AMRAP 8: 40 Power Snatch (95/65) 16 Handstand Push-ups -Rest 60s- AMRAP 8:

Read More