Workout of the Day (WOD)

Thursday, November 10

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

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Wednesday, November 9

Prep Equipment required: Foam roller, medium band, light plate 1) Foam Roll Adductors + Glutes x 60s each 2) Dynamic Pigeon Pose x 10 each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 10 ft Crab Walk Reverse – 10 each X-Band Walk – Plate Russian Twist A. 8 Rounds

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Tuesday, November 8

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 6: – 20ft Reverse Bear Crawl – 3-5 Push-ups – 8 each Split Stance KB Rows – 10 Scap Pull-ups – 15 Banded Pull-aparts A1. Ring Pull Up 3 x 6-8 3s down.  OT2M –

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Monday, November 7

Prep Equipment required: Medium/light band, light KB 1) 3 each Spiderman Lunge 2) 2 Rounds of: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 3 Rounds of: – 10ft Duck Walk – 5 each Goblet Reverse Lunges – 5 each Thoracic Rotations 4) Barbell Warm-up (Clean – Top

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Saturday, November 5

Prep 1) 3 each Spiderman Lunge 2) Rowing Drills 3) In teams of 2: Partner 1 rows as close to 100 Meters as possible while Partner 2 completes 10 Air Squats and 10 Power Snatches with PVC Pipe. For every Meter over 100, Partner 1 must do that many Burpees. Complete 2-3 full rounds each.

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Friday, November 4

Prep Equipment required: Foam roller, light/medium band, Light DB 1) Foam Roll Pecs & Lats 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 5 each DB Push Press – 5 each Renegade Rows A1. DB Piston Bench Press 2/3 x 8-10

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Thursday, November 3

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) AMRAP 6: – 3 each Stagger Stance KB RDL – 5 each Dead Bug – 5 Banded Glute Bridge – 10 ft Elephant Walk 4) Glute Hip Thrust w. an

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Wednesday, November 2

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: – 2 each Spiderman Lunge – 10 each X-Band Walk – 30s Bike increasing pace each round A. 8 Rounds

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Tuesday, November 1

Prep Equipment required: Foam roller, light band, light KB 1) Oscillatory Foam Roll Lats x 60s each 2) 10 each Thoracic Rotations 3) 2 Rounds: Upper Back Tri-set – 10 Band Pass Throughs – 10 Band Pull-aparts – 10 Band Face Pull-aparts 4) 3 Rounds: – 6 each Split Stance KB Rows – 3-5 Push-ups

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Monday, October 31

Prep Equipment required: Foam roller, light/medium band, light KB 1) Foam Roll Glutes & Hamstrings x 60s each 2) 5 each Shin Box + Forward Fold 3) AMRAP 5: – 5 each Banded Bird Dogs – 5 each Goblet Reverse Lunges – 5 KB RDLs – 5 Up downs 4) Air Bike 10-15s sprint for

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Saturday, October 29

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 8 at a slow pace: – 4 Yoga Push-up – 8 each KB Push Press – 8 each Split Stance KB Rows – 10 Scap Pull-ups – 15 each Single Straight Arm Banded Pull-downs A.

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Friday, October 28

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 A. Front Squat Build

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Thursday, October 27

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 Plyo Push-ups *scale to knees as necessary – 5 Skip Jacks – 5 each Single Arm Row – 5 each Tall Kneeling KB Halo 4) Review TGU 5)

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Wednesday, October 26

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: – 10 ft Elephant Walk – 10 Banded Glute Bridges – 5 Russian Swings – 5 Goblet Squats 5) 3:00

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Tuesday, October 25

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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