Workout of the Day (WOD)

Tuesday 5.24.22

Prep Equipment required: Foam roller, medium/light band  1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 6: – 1 each Spiderman Lunge – 5 each Banded Bird Dogs  – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for max watts A1.

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Monday 5.23.22

Prep Equipment required: Foam roller, light band, barbell  1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations  3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 6 Barbell Rows – 6 Push Press  – 10 Scap Pull-ups – 10 Kip Swings  5) Review T2B scaling options A1.

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Saturday 5.21.22

Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss  3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 ft Elephant Walk – 10 Banded Glute Bridges – 10 Goblet Squats  A. ‘Old MacDonald’ For Max Distance

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Friday 5.20.22

Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations  3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 6 Barbell Rows – 6 Push Press  – 10 Scap Pull-ups – 10 Kip Swings  5) Review Pull-up scaling options A.

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Thursday 5.19.22

Prep Equipment required: Medium/light band, medium/heavy band, plyo box, Light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs  – 5 KB Squat Jumps – 10 Banded Glute Bridges – 10 total Box Step-ups  A. DB Squat Jump + Box Jump 4 x 3. Every 60s. – 1

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Wednesday 5.18.22

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: – 10 ft Crab Walk Reverse – 10 Banded Overhead Goodmornings – 5 each Bodyweight Lunges A. Every 3:00 x

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Tuesday 5.17.22

Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations  3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 20 Ft Reverse Bear Crawl – 15 Band Face Pull-aparts – 10 Wall Slides – 30s Jump Rope Practice A1. Seated

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Monday 5.16.22

Prep Equipment required: Foam roller, light/medium band, barbell 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Shin Box + Forward Fold  – 5 each Banded Bird Dogs  – 5 Hang Muscle Clean – 5 Front Squat 3) Air Bike 10-15s sprint for max watts A. Front Squat Build

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Saturday 5.14.22

Prep Equipment Required: Medium band, foam roller  1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge  3) 3 rounds: – 5 Yoga Push-ups – 5 each Thoracic Rotations – 10 Banded Overhead Squat 4) Barbell Warm-up Snatch A. AMRAP 25 20 Wall Balls (20/14) 20 Cal Bike 20

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Friday 5.13.22

Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations  3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 3 Rounds: – 6 Barbell Rows – 6 Push Press  – 10 Scap Pull-ups – 10 Kip Swings  A. Upper Pulling Gymnastics Skills –

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Thursday 5.12.22

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Glutes & Adductors x 60s each 2) Barbell Shoulder/Lat Stretch x 30s each 3) Barbell Front Rack Stretch x 5 each 4) 10 Russian Baby Makers 5) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges

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Wednesday 5.11.22

Prep Equipment required: Foam roller, light/medium band  1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3 Upward to Downward Facing Dog w Toe Touch – 5 each Plank Waves – 10 Band Pull-aparts – 30s Double Unders A. Against A 30:00 Clock With A Partner 0:00

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Tuesday 5.10.22

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Lats and Thoracic 60s each 2) 3-Way Banded Shoulder/Lat Stretch x 30s each position  3) AMRAP 6: – 10 Band Pass through – 15 Banded Pull-aparts – 5 each Plank Waves – 5 Skip Jacks A1. Half Kneeling Landmine Press 1/4 x 6-8 each.  OT2M

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Monday 5.9.22

Prep Equipment Required: Foam roller, light KB, medium band  1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) 3 rounds: – 3 each KB Windmills – 5 each Banded Bird Dogs  – 7 Banded Overhead Goodmornings – 9 Goblet Squats  4) Barbell Warm-up Snatch A. Power

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Saturday 5.7.22

Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge  3) 3 rounds: – 5 Yoga Push-ups – 10 Banded Overhead Squat – 10 each Banded Iso Row 4) Barbell Warm-up Snatch A. AMRAP 10: 100 Meter Run 5 Hang Power Snatch

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