Workout of the Day (WOD)

Monday 10.25.21

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

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Saturday 10.23.21

PrepEquipment Required: Medium band, foam roller1) Foam roll wherever you need it x 60s each side2) 3 Spiderman Lunge each3) 3 rounds: 5 Yoga Push-ups each 5 Thoracic Rotations 10 Banded Front Squat A.‘Panic Breathing’With A Partner500 Meter RowDouble KB Front Rack Hold (53/35)400 Meter RowDouble KB Front Rack Hold300 Meter RowDouble KB Front Rack

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Friday 10.22.21

Prep Equipment Required: Foam roller, light DBs, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) Shin Box + Forward Fold 5 each 3) 3 rounds: – 5 each Banded Bird Dogs – 5 each Renegade Rows – DB Hang Squat Cleans – 5 DB Thrusters 4) Box Squat w. an empty

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Thursday 10.21.21

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) AMRAP 5: – 3-5 Plyo Push-ups *scale to knees as necessary – 5 Single Arm Row each – 15 Band Pull-aparts 4) Air Bike Sprint 10-15s for max watts 5) Floor Press w. an empty

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Wednesday 10.20.21

Prep *Set-up 10-15 medballs and perform an Animal Crawl (Duck Walk, Bear Crawl, Elephant Walk, Crab Walk) moving around the medballs. Once the music stops you will try to sit on a medball. The person that is left without a medball will complete the penalty circuit below to the side until the game is over.

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Tuesday 10.19.21

Prep Equipment required: Foam roller, light/medium band, empty barbell 1) Foam Roll Glutes & Lats x 60s each 2) Band Chicken Wing Stretch x 60s each 3) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 Hang Muscle Cleans – 3 each Front Rack Reverse Lunges

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Monday 10.18.21

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 6 at a slow pace: – 4 Yoga Push-up – 8 each KB Push Press – 8 each Split Stance KB Rows – 15 Banded Pull-aparts – 15 each Single Arm Banded Pushdowns A. Legless

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Saturday 10.16.21

Prep Equipment Required: Foam roller, plyo box 1) Foam roll wherever you need it x 60s each side 2) 3 Spiderman Lunge each 3) 3 rounds: – 5 Yoga Push-ups – 5 each Thoracic Rotations – 5 each Box Step-ups A. Partner Conditioning With a running clock: 0:00 – 10:00 10 total Single Arm Squat

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Friday 10.15.21

Prep Equipment Required: foam roller, light/medium band 1) Foam Roll Hamstrings x 60s each 2) 4 Single Leg Upward Dog to Standing each 3) 3 Rounds: – 2 Russian Baby Makers – 4 Up Downs – 6 Walking Lunges each – 8 Banded Good Mornings A1. Split Stance Glute Hip Thrust 4 x 8-10 each.

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Thursday 10.14.21

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 3-5 Band resisted Push-ups – 5 each Single Arm Row – 5 each Tall Kneeling KB Halo 4) Air Bike sprint 10-15s for max watts 5) Floor Press w.

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Wednesday 10.13.21

Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch & Biphasic Hip Flexor Stretch x 60s each side 3) 3 each Spiderman Lunge 4) 3 Rounds: – 10 ft Crab Walk Reverse – 5 each Walking Lunges – 5 each Plank to Forearm Plank

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Tuesday 10.12.21

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 3 rounds: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs 3) 3 rounds: – 5 Goblet Squat – 5 each Goblet Reverse Lunges – 5 KB RDL 4) Air Bike

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Monday 10.11.21

Prep Equipment Required: light KB, jump rope 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 10 Thoracic Rotations each 2) ARMAP 5: – 3 each Half Kneeling KB Windmills – 5 each 1-arm KB Rows – 5 each Single Arm KBS 3) 3:00 DU practice A1. Close Grip Bench Press

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Saturday 10.9.21

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 – 5 each Tall Kneeling KB Halo 5) Barbell Warm-up

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Friday 10.8.21

Prep Equipment required: Medium/light band, light KB 1) 3 each Spiderman Lunge 2) 3 Rounds of: – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 10 Banded Glute Bridge w 1s hold – 20 ft Bear Crawl A1. Split Stance Glute Hip Thrust ​​4 x 8-10 each. 1s top hold.  OT1:30.

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