Workout of the Day (WOD)

Prep Equipment Required: Foam roller, light band, light KB 1) 1 Round: – 30s each Three-way Thoracic spine Roll – 5 Upward to Downward Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows 3) AMRAP 5: – 10 Scap Pull-ups – 10 Straight Arm Band Lat

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 2 each Spiderman Lunge 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) AMRAP 4: – 2 each Shin Box +

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Prep Equipment required: Foam roller, empty barbell 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) 2 Rounds: – 10 Scap Pull-ups – 10 Kip Skings – 6 RDLs – 6 Hang Muscle Cleans – 6 total Front

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Prep Equipment required: Foam roller, light KB 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows 3) 3 Rounds: – 5 each Split Stance 1-arm Rows – 5 each Plank Waves – 3-5 Push-ups –

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

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Prep Equipment Required: Foam roller, light KB 1) Foam roll wherever you need it x 60s each side 2) 2 Rounds: – 3 each Spiderman Lunge – 5 each Tall Kneeling KB Halo 3) 3 Rounds: – 5 Yoga Push-ups – 5 each Thoracic Rotations – 5 Goblet Squats – 10 Scap Pull-ups – 10

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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 4 at a slow

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Prep Equipment required: Foam roller, empty barbell 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 10 each Sciatic Nerve Floss – 10 each Dynamic Pigeon Pose 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 2 Rounds of: – 10 Ft Duck

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Prep 3 Rounds: – 3 Upward to Downward Facing Dog w toe Touch – 6 Band Overhead Goodmornings – 9 Air Squats A. 9 Rounds In Teams Of 2 20 Deadlifts (135/95) 400 Meter Run 20 Wallballs (20/14) *One person works at a time. Split however needed. – Goal: Hard effort, efficient transition L3: (115/75)

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows 3) 3 Rounds of: – 20 Ft Bear Crawl – 10 Band Pull-aparts – 5 each Split

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 10 Russian Baby Makers 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) AMRAP 4: – 2 each Shin Box +

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Prep Equipment Required: Foam roller, light/medium band, rower 1) Foam roll wherever you need it x 60s each side 2) 1 Round: – 3 each Spiderman Lunge – 10 each Thoracic Rotations 3) 3 rounds: – 5 Yoga Push-ups – 10 Banded Overhead Squat – 60s Row w Increasing Pace A. Skill Work Pull-up Skill

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Pecs – 60s each Biphasic Pec Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows 3) 3 Rounds: – 10 Band Pass through – 10 Banded Pull-aparts – 5 each Plank Waves

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Prep Equipment required: Foam roller, barbell, medium/light band, empty barbell 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 10 each Sciatic Nerve Floss – 10 each Dynamic Pigeon Pose 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 2 Rounds of: –

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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 3) 3 Rounds: – 10 Scap Pull-ups – 5 Hanging Knee/Straight Leg

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