Workout of the Day (WOD)

Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows 3) 3 Rounds of: – 10ft Crab Walk Reverse – 10 each Mountain Climbers – 5 each

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Prep Equipment Required: Foam roller, barbell 1) 1 Round: – Foam Roll Hamstrings & Adductors x 60s each – 3 each Side/Side Deep Lunge + Twist 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 10ft Duck Walk –

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Prep Equipment required: Foam roller, light/medium band, light KB, jump rope 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 3 each Spiderman Lunge 2) AMRAP 5: – 5 each Goblet Reverse Lunges – 5 Banded Overhead Goodmornings – 10 Banded Pull-aparts – 30s Jump Rope Practice A. 5 Rounds 1 Set

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Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 2) AMRAP 5: – 4 Yoga Push-up – 5 each

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Prep Equipment required: Foam roller, medium/light band, light KB 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 10 Sciatic Nerve Floss each 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 2 each Shin

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Prep Equipment Required: Foam roller, light KB, rower 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 3 each Spiderman Lunge 2) 3 Rounds: – 3 each KB Windmills – 5 each BW Walking Lunges – 7 Goblet Squats – 60s Row increasing pace A. AMRAP 35 WITH A PARTNER Buy

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations – 5 Superman Rows 3) 3 Rounds of: – 10ft Crab Walk – 10 Band Pass

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Prep Equipment Required: Foam roller, light KB, medium band 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 3 each Spiderman Lunge 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 10 FT Duck Walk

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Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 Ft Bear Crawl – 4 Yoga Push-ups – 8 Air Squats – 30s Jump Rope Practice A. EMOM20

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Prep In teams of 2: Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 10 Air Squats and 5 Sit-ups. For every Meter over 100, Partner 2 must do that many Burpees. Complete 2-3 full rounds each. A1. Snatch Grip Pendlay Row 2/3 x 8-10.  OT2M – 2 Warm-up sets,

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Prep Equipment Required: Foam roller, barbell, light KB 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 3 each Shin Box + Hip Lift – 5 each Tall Kneeling KB Halo 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up

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Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 60s Row increasing pace each round – 10 each X-Band Walk – 10 total Box Step-ups A. WITH A

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Prep Equipment required: Foam roller, barbell, light band, light KB 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll 2) 2 Rounds: – 5 Tall Kneeling KB Halo – 5 each Thoracic Rotations – 5 Superman Rows 3) 2 Rounds: – 6 Barbell Rows – 6 Hang Muscle Cleans – 6 Push-press –

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 2 each Spiderman Lunge 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) AMRAP 5: – 2 each Shin Box +

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Prep Equipment required: Foam roller, medium/light band, barbell 1) 1 Round: – 60s each Foam Roll Glutes & Quads – 10 each Dynamic Pigeon Pose – 10 each Biphasic Hip flexor Stretch 2) 3 Rounds of: – 10 Banded Glute Bridges – 10 each Mountain Climbers – 10 total Walking Lunges 3) Barbell Warm-up Clean

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