Workout of the Day (WOD)

Monday 5.10.21

PrepEquipment Required: Foam roller, medium band1) Foam roll glutes 60s each1) Worlds Greatest Stretch x 5 reps each side2) 3 Rounds of: 5 Banded Bird Dogs each 10 Banded Goodmornings 5 Band Zercher Reverse Lunges each A.Hybrid Stance RDL4 x 8-10.OT2M build in weight last performed on 4/19 B.5 Rounds90 ft. Heavy Sledpush90 ft. Heavy

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Saturday 5.8.21

Prep:Equipment Required: Plyo box, medium band1) 4 Spiderman Lunge each2) 3 Rounds: 4 Box Step-ups each 8 Banded Goodmorning 12 Wall Slides3) 400 Meter Jog B.AMRAP 10 with a partner:3 Deadlifts (135/95)3 Power Cleans3 Front Squats100 Meter Run*One athlete completes a full round at a time. Rest 3:00 AMRAP 10:9 Wall Balls (20/14)9 KBS (53/35)9

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Friday 5.7.21

PrepEquipment Required: Foam roller, medium/light band1) Three Way Foam Thoracic Spine x 60s each2) Biphasic Pec Stretch x 60s each3) 3 rounds: 10 Banded Glute Bridge 10 Upper Back Triset each – pass thru + facepull-apart + pull-apart 5 Medball Chest Presses4) Close Grip Bench Press 1 x 6 with 3s down, 1s hold at

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Thursday 5.6.21

PrepEquipment Required: Light/medium band, empty barbell1) 3 Rounds: 3 Shin Box + Forward Fold each 6 Thoracic Rotations each 9 Banded Goodmornings2) 3 Rounds 5 Sumo RDLs 5 Front Rack Reverse Lunges each4) Band Chicken Wing Stretch x 60sec each arm5) Front Squat: 1 x 6 with 3s down, 2s hold in the bottom position.

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Wednesday 5.5.21

PrepEquipment Required: Foam roller1) Foam Roll Glutes x 60s each2) Worlds Greatest Stretch x 5 reps each side3) PVC Game Widen the circle as you progress through rounds. When someone drops the PVC all players perform a penalty of your choice – Air Squats, Sit-ups, Burpees, Lunges etc.4) Rowing Drills A.Partner ConditioningEMOM 20:ODD Minutes: Partner

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Tuesday 5.4.21

PrepEquipment Required: Light KB, light Band1) 5 Upward to Downward Facing Dog + Toe Touch2) 3 Rounds: 5 Tall Kneeling KB Halos each 5 Banded Bird Dogs each 10 Single Arm Suitcase Bent Row each 10 Skip Jacks3) Barbell Clean Warm-up A.Hang Power Clean + Jerk1 Hang Power Clean + 1 Jerk = 1 rep3/5

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Monday 5.3.21

PrepEquipment Required: Light KB, foam roller1) Foam Roll Adductors x 60s each2) AMRAP 5 1 Spiderman Lunge each 3 KB Windmills each 5 Up downs3) Sumo Deadlift w. an empty barbell 2 x 3 with 3s down, 1s hold at the knee. Focusing on perfect technique. 2 Vertical Jumps in between sets for max height

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Saturday 5.1.21

PrepEquipment Required: Light KB, medium band1) AMRAP 8 at a slow pace:8 Inch Worms (no push-up)8 KB Push Press each arm8 Split Stance KB Rows each arm15 Banded Pull-aparts15 Single Arm Banded Pushdowns each2) Rowing Drills A.TEAMS OF 3900 M Row600 M Run30 Power Snatch (135/95)900 M Row600 M Run30 Overhead Squats900 M Row600 M

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Friday 4.30.21

PrepEquipment Required: Foam roller, light/medium band1) Foam roll: Pecs 60s each2) Upward to Downward Facing Dog + Toe Touch3) 3 rounds of: 15 Band Pull-aparts 10 Scapular Pull-ups 10 Thoracic Rotations each 3-5 Tempo Push-ups 3s down A1.DB Floor Press (Neutral Grip)2/4 x 8-10.OT1M 2 Warm-up sets, 4 working sets A2.Ring Pull Ups x 4-6

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Thursday 4.29.21

PrepEquipment Required: foam roller, medium band, barbell1) Foam roll: lats and thoracic spine 60s each2) Band Chicken Wing Stretch 60s each3) 4 Spiderman Lunge each4) 2 rounds: 6 RDL 6 Muscle Cleans 6 Front Rack Reverse Lunges total 10 Band X Walks each A.Power Cleans3/7 x 2OT1M 3 warm-up sets/7 working sets at 75-80% of

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Thursday 4.29.21

PrepEquipment Required: foam roller, medium band, barbell1) Foam roll: lats and thoracic spine 60s each2) Band Chicken Wing Stretch 60s each3) 4 Spiderman Lunge each4) 2 rounds: 6 RDL 6 Muscle Cleans 6 Front Rack Reverse Lunges total 10 Band X Walks each A.Power Cleans3/7 x 2OT1M 3 warm-up sets/7 working sets at 75-80% of

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Wednesday 4.28.21

PrepEquipment Required: Foam roller, light/medium band, rope1) Foam roll everything2) BP Dynamic Warm-up x 5 minutes3) X-Band Walk + Goodmorning: 3 x 5 right + 5 Left + 5 GM. Rest as needed.4) Jump Rope Practice 3:00 A.40-30-20-10:Double UndersAir SquatsKettlebell Swings (53/35)*400 meter run after each round Goal: Challenging but sustainable pace. B.10 minutes work

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Tuesday 4.27.21

PrepEquipment Required: foam roller, barbell, light/medium band1) Foam roll lats 60s each2) 3-Way Banded Shoulder/Lat Stretch x 30s each position3) 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations each A1.Landmine Single Arm Push Press2/3 x 6 each.OT1M 2 Warm-up sets, 3 working sets.-Alternate minutes between

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Monday 4.26.21

PrepEquipment Required: foam roller, barbell, light/medium band1) Foam roll glutes 60s each2) World’s Greatest Stretch x 5 reps each side3) 2 Rounds of: 10 Banded Glute Bridges 5 Banded Bird Dogs each side 10 Barbell Reverse Lunges in place total4) Back Squat w. an empty barbell1 x 6 with 3s down, 2s hold in the

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Saturday 4.24.21

No Classes today! At Home Workout Prep AMRAP 55 Shin Box + Forward Fold10 Arms Overhead Squats20 Jumping Jacks A. Min 1: 40s Max BurpeesMin 2: 40s Max Air SquatsMin 3: 40s Max KB Windmills (or use odd object like a milk jug or can)– Goal: Consistent reps counts throughout all 5 rounds. B. Rest

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