Workout of the Day (WOD)

Thursday 7.9.20

Prep 2 Sets Side Plank Twist x 10 per side Banded Squat x 10 reps with pause at bottom Pike Leg Lifts x 6-8 reps Banded Monster Walk x 10 step forward / 10 step step back Essentials: A. 4 Sets Band Between Knee Barbell Hip Thrust x 8 reps Build to a heavy Rest

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Wednesday 7.8.20

Prep 2 Sets Row x 10 hard strokes damper between 8-10 Seated Box Jump x 10 reps Single arm Sumo Kettlebell Deadlift x 5 reps per arm Handstand hold or Pike Hold x 30-40 sec Essentials: A. Not for time: Deadlift x 7 reps Seated on Floor Dual Dumbbell Strict Press x 5-10 reps Rest

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Tuesday 7.7.20

Prep 2 Sets Run x 30 sec Snatch Grip Can Opener x 10 reps Row x 30 sec Squat Twist and reach x 10 reps Bike x 30 sec Pausing at Bottom (3 sec) OHS x 5 reps Essentials: A. 3 Sets (Hang Power Snatch + Overhead Squat) x 6,5,4 unbroken complexes Build in weight

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Monday 7.6.20

Prep 2 Sets Bike x 15 sec hard pace Hollow Body Hold x 30-40 sec Bike x 15 sec hard pace Top of the Ring Pull Hold x 30-40 sec Essentials: A. 3 Sets Landmine Overhead Step Back Lunge x 8 per leg On the 2:30 min B. 12 Sets Speed Front Squat x 2

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Saturday 7.4.20

Prep 12 min Emom 1.Goblet Curtsy Step Back Lunge x 8 per leg 2.Push Up with alternating shoulder tap x 8 reps 3.No Push Up Burpee x 8 reps as fast as possible Essentials: A. ‘July 4th 1776’ For time: 7 rounds Alternating Single arm Devils Press x 4 reps Incline Push Ups x 17

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Friday 7.3.20

Prep 2 Sets Row or Bike x 30 sec Reverse Plank with reach x 5 per side Bent Over Band Pull Aparts x 7 reps Hang Muscle Snatch x 10 reps Essentials: A. 3 Sets Touch and Go Power Snatch x 10, 8, 6 reps On the 2:30 min Build in weight each set. Use

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Thursday 7.2.20

Prep 2 Sets Run or Row x 1 min Snatch Grip Can Opener x 10 reps Squat Twist and reach x 10 reps Pausing at Bottom (3 sec) OHS x 5 reps Essentials: A. 5 Sets Snatch Deadlift + Segmented Snatch Deadlift On the 90 sec marks B. 8 min Amrap 1.Kettlebell Single arm Glute

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Wednesday 7.1.20

Prep 3 Sets Row x 10 hard strokes Seated Box Jump x 10 reps Skater Jump x 5 reps per leg Essentials: A. 6 Sets 2 Power Clean + 4-5 Push Press On the 90 sec mark B. 3 Sets Sumo Deadlift x 8 reps Tempo 30×1 Light to moderate load + Plank on Elbows

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Tuesday 6.30.20

Prep 2 Sets Side Plank Twist x 10 per side Cossack Squat x 7 per leg Hollow to arch roll x 5 per side Essentials: A. 3 Sets Pike Leg Lifts x 6-8 reps Rest 15 sec L Crunch x 6-8 reps Rest 15 sec Lying Leg Lifts x 4-6 reps On the 3 min

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Monday 6.29.20

Prep 3 Sets Bike x 20 sec hard pace Hollow Body Hold x 30-40 sec Hang From Bar x 30-40 sec or single arm hang x 10-15 sec per arm Essentials: A. 3 Sets Goblet Kettlebell Front Rack walking Lunge x 16-20 Steps *Light to moderate load* + Sorsean Hold x 30-40sec On the 3:30min

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Saturday 6.27.20

Prep 3 Sets Run x 200 meters V Ups x 10 reps Tempo Goblet squat x 5 reps @53×1 Hang Muscle Clean x 10 reps empty BB A. Hero Wod “SGT. Ansari” 4 Rounds For time: Hang Clean x 5 reps 135/95 Toes to Bar x 11 reps Wall Ball x 29 reps 20-10ft/14-9ft B.

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Friday 6.26.20

Prep 3 Sets Row x 60 sec Single leg Dumbbell RDL x 5 reps per leg Dual Front Rack Kettlebell Carry x 50 ft Bottoms ups Kettlebell Single arm press x 5 per side Benchmark Day 4 A. -Deadlift- Max Time Sorsean Hold *must be 2 min or greater to move on 10 RM Dumbbell

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Wednesday 6.24.20

Prep 3 Sets Kneeling against the wall Shoulder CAR’s x 3 per side Band Pull Aparts x 10 reps Russian Kettlebell swing x 10 reps Vertical jump x 5 reps Benchmark Day 3 A. -Clean- Power clean 3 consecutive, in a 30 sec window (not touch and go), *To move onto a 1 RM this

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Tuesday 6.23.20

Prep 3 Sets Seated arm wall drag x 10 reps Can opener stretch x 10 reps Squat Twist and Reach x 5 reps per side PVC or Barbell Sots Press x 10 reps Benchmark Day 2 A. -Snatch- Power snatch 3 consecutive, in a 30 sec window (not touch and go) *to move onto a

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