Workout of the Day (WOD)

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 each Tall Kneeling KB Halos – 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, medium/light band, light KB, medium band, plyo box 1) 1 Round: – 60s each Foam Roll Glutes & Quads – 10 each Dynamic Pigeon Pose – 10 each Biphasic Hip flexor Stretch 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3)

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Prep Equipment required: Foam roller, medium band, jump rope 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 – 30s Jump Rope Practice A. For Quality 18-15-12-9-6 Burpees

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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 – 5 Superman Rows 2) AMRAP 5: – 4 Yoga

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Prep Equipment Required: Foam roller, light/medium band, barbell 1) 1 Round: – 60s each Foam Roll Hamstrings & Lats – 5 each Spiderman Lunge 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 2 Rounds: – 6 RDLs – 6 Hang Muscle Cleans – 6 total

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Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) AMRAP 6: – 5 Yoga Push-ups – 5 each Thoracic Rotations – 5 Banded Overhead Squat – 30s Double Under Practice 4) Rowing Drills A. 3 Rounds With A Partner 60

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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 each Tall Kneeling KB Halos – 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 1) 1 Round: – Foam Roll Hamstrings x 60s each – 4 each Single Leg Upward Dog to Standing 2) 2 Rounds: – 1 Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 4 each KB RDL Handswitch

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Prep Equipment required: Foam roller, medium band, light plate 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 – 10 Banded Overhead Goodmornings – 5 each Plate Lunge & Twist –

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Prep Equipment required: Foam roller, light KB 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll – 5 Upward to Downward Facing Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations – 5 Superman Rows 4) 3 Rounds: – 6 each Gorilla Row

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Prep Equipment Required: Foam roller, barbell 1) 1 Round: – 60s each Foam Roll Hamstrings & Lats – 2 each Spiderman Lunge 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 1 Round: – 30s each Barbell Shoulder/Lat Stretch – 30s each Barbell Front Rack Stretch

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Prep 1 Round: – 3 each Spiderman Lunge 3 Rounds: – 5 each Box Step-ups – 6 Barbell Rows – 6 RDLs – 6 Hang Muscle Cleans A. ‘2022’ AMRAP 30 with a partner: 20 Box Jump Step-downs 22 Cal Row 20 Hang Power Cleans (115/75) 22 Cal Ski 20 Barbell Rows 22 Cal Bike

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Prep Equipment required: Foam roller, light band, barbell, light KB 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll – 5 Upward to Downward Facing Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 3) 3 Rounds: – 3-5 Push-ups – 6 Barbell

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Prep Equipment required: Foam roller, medium/light band, barbell, light KB 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 5 Barbell Kang Squat – 5 each KB

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Prep Equipment required: Foam roller, medium/light band, light KB, plyo box 1) 1 Round: – 60s each Foam Roll Glutes & Quads – 10 each Dynamic Pigeon Pose – 10 each Biphasic Hip flexor Stretch 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 3 Rounds

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