Workout of the Day (WOD)

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 each Shin Box + Forward Fold – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 KB RDL A. Heels Elevated Goblet Squat 2/3 x 12-15 2s down

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Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 3 Yoga Push-ups – 5 Skip Jacks 4) Incline Bench w. an empty barbell 1 x 5 w 1s pause halfway down,

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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 1 must do that many Burpees. Complete 2-3 full rounds each. A. Every 7:00 x 5 200 Meter Farmer Carry 20 Burpee Box Jumps

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Prep Equipment required: Foam roller, light DB, medium/light band 1) Foam Roll Glutes & Hamstrings 60s each 2) 3 each Spiderman Lunge 3) 3 Rounds of: – 3 Upward to Downward Facing Dog w Toe Touch – 10 Band Overhead Squat – 10 each Band X-walk – 5 each DB Snatch 4) Barbell Warm-up Snatch

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Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Pecs x 60s each 2) Biphasic Pec Stretch x 60s each 3) 3 rounds: – 4 Yoga Push-up – 8 each KB Push Press – 8 each Split Stance KB Rows – 10 Scap Pull-ups – 15 Banded Pull-aparts A.  Close Grip Bench

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Prep 1) Foam roll wherever you need it 2) 3 each Spiderman Lunge 3) 3 Rounds 5 each birddog 10 banded goodmorning 10 KBS 10 Air squats A. WITH A PARTNER FOR QUALITYAMRAP 8: Max 50 Meter Lateral Sled Pull AMRAP 8: Max Cal Bike AMRAP 8: Max 50 Meter Sled Pull Backwards AMRAP 8:

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Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) 3 each Spiderman Lunge 4) AMRAP 5: – 5 each Banded Bird Dogs – 3 each KB RDL Handswitch – 10 ft Elephant Walk – 5 Goblet Squats 1s pause

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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: – 20ft Bear Crawl – 10 Band Pass through – 10 Band Pull-aparts – 5 KB Glute Bridge Crush Press – 5 each Plank Waves A1. Incline DB Squeeze Press

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Prep Equipment required: Foam roller, barbell, medium/light band 1) Foam Roll Glutes & Hamstrings 60s each 2) 10 Sciatic Nerve Floss each 3) 2 Rounds of: – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 6 Front Squats – 10 steps each X-Band Walk 4) Review Rope Climb

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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 Side/Side Deep Lunge + Twist – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for

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Prep Equipment required: Foam roller, light/medium band, kb 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 20ft Bear Crawl – 10 Band Pass through – 10 each Split Stance 1-arm Rows – 3-5 Plyo Push-ups 4) 3:00 Jump Rope practice 5) Bench Press w. an empty

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Prep Equipment Required: Foam roller 1) Foam roll wherever you need it x 60s each side 2) 1 Round: – 3 each Spiderman Lunge – 5 Upward to Downward Dog w Toe Touch 3) 3 rounds: – 10ft Crab Walk – 5 each Walking Lunges – 10 Scap Pull-ups A. Gymnastics Skill Work 3 Rounds

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Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 1 each Side/Side Lunge + Sumo Twist – 5 each Deadbug – 5 each Goblet Reverse Lunges 3) Air Bike 10-15s sprint for max watts 4) Box Squat w. an empty barbell 1

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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) 2 Rounds: – 6 Barbell Rows – 6 Push Press – 6 Barbell Curls – 15 Banded Facepull-apart A. Push Jerk Build to a

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Prep 1) Foam roll wherever you need it.  2) 3 Rounds 10 Air Squats 5 Alternating Lunges 3 Burpees A. Teams of 3 For Time 120-90-60-30 Wallballs (20/14) Cal Row 12-9-6-3 Rope Climbs *200 Meter Run as a team after each round Rx+: (30/24) (Cal Bike) (Legless Rope Climb) L2: (14/10) L1: (10/8) (90-60-30-15 Cal

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