Prep 2 Sets Low Cossack Squat Switch x 6 per side Tall Kneeling Prisoners Goodmorning x 10 reps Wall Sit March x 20 sec Essentials A. 5 Sets Speed Front Squat x 6 reps @ 55% of heaviest front squat done in the last 10 weeks. On the 2 min marks B. 3 Sets Each
Workout of the Day (WOD)
Saturday 1.16.21
Prep 2 Sets Single arm plank x 20 sec per side Hollow body Hold x 30 sec Tall Plank Cross Body Knee to elbow x 7-10 per side Essentials A. 3 Sets Strict Press x 3 reps Rest 60 sec Dual Dumbbell Bent Over Row x 3 reps On the 3 min mark -Then- 1
Friday 1.15.21
Prep 9 min emom 1.Lunge complex (forward R+forward L+ cossack R + Cossack L ) x 4 complexes 2.Half Kneeling Prisoner Windmill x 6 per side 3.roll to candle stick x 6-8 reps Essentials A. 3 Sets Back Squat x 5,3,1 reps Rest 20 sec Dual Dumbbell Weighted Speed Split Squat with DB in Farmers
Thursday 1.14.21
Prep 2 Sets Ostrich Walk x 50 ft Spiderman Stretch walk x 50 ft Lateral Crab Walk x 25ft each side Essentials A. 12 min emom 1.Zercher Squat x 15-20 reps 2.Hang Clean High Pull x 12-15 reps 3.Bradford Press x 8 per side B. Partner 17 min amrap Wall ball x 8 reps Deadlift
Wednesday 1.13.21
Prep 2 Sets Kickstand Pistol or Curtsy Squat x 10 per side Deadbug x 12 per side Bird Dog x 10 per side Essentials A. 10 min Every 30 sec Power Snatch x 1 rep Keep weight lighter to work on speed and form. B. 10min From the 0-8min mark Deficit Sumo Deadlift , build
Tuesday 1.12.21
Prep 9min emom 1.Push up x 6-10 reps 2.plank Rotations x 8 per side 3.Hip Bridge Hold x 30 sec Essentials A. 8 min emon 1.Hollow Body Dumbbell Floor Press x 10 reps 2.Knees Tucked Windshield Wipers x 10 reps B. 3 Sets Bench Press x 5 reps pause 2 sec at the bottom of
Monday 1.11.21
Prep 2 Sets 90/90 Hip Switch with extension x 5 per side 90/90 Goodmorning x 10 per side Dual Band Squat x 10 reps Essentials A. 3 Sets Front Squat x 5,3,1 @ tempo 31×1 Rest 30 sec Dual Dumbbell alternating arm Thruster x 10 reps Rest 30 sec Bike Sprint x 9/7 cal On
Saturday 1.9.21
Prep 2 Sets Side Plank x 30 sec per side Thoracic Rotations x 10 per side Bottom of Bench Dip Hold x 30 sec Essentials A. 4 Sets Bench Press x 3 reps Rest 30 sec mixed grip chin over bar hold x 5-10 sec On the 2:30 B. 1 Set Bench Press x max
Friday 1.8.21
Prep 9 min emom 1.Lunge complex (forward R+forward L+ cossack R + Cossack L ) x 4 complexes 2.reverse bear crawl x 30 sec 3.inchworm with push up x 5 reps Essentials A. 3 Sets Back Squat x 6,4,2 reps Rest 20 sec Goblet Speed Squat x 15 reps Rest 20 sec Dual Front Rack
Thursday 1.7.21
Prep 9 min emom 1.high knee single unders x 30 sec 2. Battle rope x 30 sec 3.Cat Cow x 12 reps Essentials A. 3 Sets Wide Grip pull up negatives x 4-5 reps 3-4 sec negative on each rep Rest 20 sec Feet Elevated Tall Plank x 45-60 sec Rest 20 sec Parallet tricep
Wednesday 1.6.21
Prep 2 Sets Curtsy Step Back Lunge x 8 per side Pike Leg Lifts x 10 per side 90/90 Seated Goodmoring x 5 per side Essentials A. 10 min practice this complex at a light to moderate load Power Snatch + power snatch and Overhead Squat x 1.1 reps Rest 10 sec between reps Build
Tuesday 1.5.21
Prep 9min Emom 1.lying Straight arm scapular retraction x 10 reps 2.tall plank rock x 30 sec 3.yoga push up (upward dog to downward dog ) x 10 reps Essentials A. 9 min emom 1.Landmine single arm bent over row x 8 per arm 2.Landmine Tall kneeling Press out x 8 per side 3.Landmine tall
Monday 1.4.21
Prep 2 Sets Cossack Squat hold x 30 sec per side Crab walk x 50 ft Burpee + air squat combo x 10 reps Essentials A. 3 Sets Dual Russian Kettlebell Swing x 8 reps Dual Kettlebell Clean x 6 reps Kettlebell Snatch x 4 reps per side Alternating Dual Kettlebell Push Press x 2
Saturday 1.2.21
Prep 2 Sets Single arm Plank x 20 sec per side Push up to pike toe touch x 3-4 per side Alternating Single Leg V up x 12 reps Essentials A. 4 Sets Shoulder Press x 5 reps Rest 30 sec Chin Over Bar Hold x 5-10 sec On the 2:30 B. 1 Set Shoulder
Athlete Spotlight: Bradley Montgomery
Name: Bradley Montgomery Age: 24 Occupation: Gwinnett County Police Officer Hometown: Suwanee, Ga Class time do you usually attend: 12:30 & 5:30 Favorite WOD: DT Favorite CF Movement: Clean & Jerk Least Favorite CF Movement: Handstand Push-Ups 3RM Back Squat: 335 1RM Deadlift: 445 Favorite Food: Bacon Cheeseburger Favorite Movie: Fast and Furious movie series
