WOD

04.21.21 WORKOUT OF THE DAY

April 20, 2021
 WARM UP  1 Minute Bike 30 Seconds Squat to Stands 30 Seconds Active Samson + Air Squats (Active Samson Each Side + 1 Air Squat) 45 Second Bike (Faster) 30 Seconds Active Spiderman + Hamstring Stretch 30 Seconds Single Leg Glute Bridges (Each Side) 30 Second Bike (Fast) Mobility Wrist Stretch: 30 Seconds Each Side Barbell Assisted Straddle Stretch: 1 Minute ASSAULT BIKE Focus: Setting the seat POWER CLEAN Focus: " Move the Feet" #

04.20.21 WORKOUT OF THE DAY

April 19, 2021
WARM UP 200m Jog (as a group) 30 Seconds of Each: Arm Circles - All directions Active Samson Inchworm to Push-ups Mobility Couch Stretch: 45 Seconds Each Side Lat Stretch on Wall: 45 Seconds Each Side A Barbell Warmup 3 Good Mornings 3 Elbow Rotations 3 Strict Press & Reach 3 Romanian Deadlifts 3 Front Squats C2B PULL-UP Focus: Elbows back vs. Elbows Down PUSH JERK Focus: Lock out the arms before the feet (or heels) hit the

04.19.21 WORKOUT OF THE DAY

April 18, 2021
WARM-UP  1 Minute of Wall Squats 30 Seconds of Step Back Reverse Lunges 30 Seconds of Pushup to Down Dog 30 Seconds of Medicine Ball Squats 30 Seconds of Jumping Lunges 30 Seconds of Frog Hops Mobility Front Rack Stretch: 1 Minute Medicine Ball Squat Hold: 45 Seconds DB FRONT RACK WALKING LUNGE Focus: Stay "tall" torso during the step. "Tall" = shoulder stacked over the hip as the back knee makes contact with the ground WALL BALL Fo

04.16.21 WORKOUT OF THE DAY

April 15, 2021
 WARM-UP :30 Forward Lunges :30 Active Samson :30 Alternating Bird Dogs :30 Shoulder Taps :30 Active Spidermans :30 Inchworm to Push-up RING DIP Focus: Establish the correct Ring Dip prescription: KETTLEBELL SWING  Focus: Chest High When Hinging STRENGTH 5 Sets For Quality: 1 Pausing Power Clean 1 Power Clean 1 Pausing Push Jerk 1 Push Jerk * Pause For One Second In the Catch of the Clean * Pause For One Second In the Dip of

04.15.21 WORKOUT OF THE DAY

April 14, 2021
 WARM-UP 1 Round: 200m Jog/Run 10 Slow & Controlled Air Squats 10 Abmat Sit-Ups BACK SQUAT Focus: Chest tall, knees back WORKOUT OF THE DAY  "Back Squat Pyramid" For Load: 6-4-2-2-2-4-6 Bonus…Part 2: "On The Nose" 1 Round For Time: 400m Run 50 Air Squats 40 AbMat Sit-ups (6:00 CAP) Modification 1 (Performance) Part 1 & Part 2 - Same as workout Modification 2 (Fitness) Part 1 - Back Squat - Same as workout Part 2

04.14.21 WORKOUT OF THE DAY

April 13, 2021
 WARM-UP  Row/PVC Warm-Up Row 150/100m :30 Single-Unders :30 PVC RDL (w/ :3 pause just below the knee) Row 150/100m :30 Double-Unders or Attempts :30 PVC Wide Grip Overhead Press (w/ :3 pause overhead) Row 150/100m :30 Double-Under/Single Under Test :30 PVC Overhead Squats (w/ :3 pause at bottom) -POWER SNATCH- Focus areas: Finish (leg extension) 2. Pull (elbows high). 3. Punch (up overhead) 4. Land (mini squat) -Barbell Practice

04.13.21 WORKOUT OF THE DAY

April 12, 2021
WARM-UP 50 Jumping Jacks 10 Ankle Rocks (each side) 5 Active Samson + Air Squat (each side) 30 Mini Tuck Jumps (we're still getting warm, knees lower) 10 Single Arm Dumbbells (both hands on head of DB's) 10 Kang Squats (good morning to squat to stand) -LATERAL BURPEE OVER THE DUMBBELL- Focus: Lift the Hips with the Shoulders -DUMBBELL BOX STEP-OVER- Focus: Chest Away From Thighs -SINGLE-ARM DB CLEAN & JERK- Focus: Fast Elbows-Fast

04.12.21 WORKOUT OF THE DAY

April 11, 2021
WARM-UP Assault Bike 2:00 - Easy / Jog 400m :60 Squat Hold :30 Knuckle Draggers Bike 1:00 - Moderate / Jog 200m 10 Scap Retractions :30 Inch Worm to Push-Up Assualt Bike :30 - Sprint / Run 100m (warm-up can be performed on the monostructural machine that is being used in the workout -CHEST-TO-BAR PULL UPS (C2B)- Focus; Press down hard, direct the hips up (and forward) - useful for Butterfly & Kipping -ASSAULT BIKE- Focus: Chest Ta

04.09.21 WORKOUT OF THE DAY

April 8, 2021
WARM-UP PVC Warm-Up* 10 Pass-Throughs 10 Overhead Presses 10 Good Mornings 10 Overhead Lunges (in-place) 10 Deadlifts 10 PVC Around-the-Worlds- *10 Jumping Jacks in between each exercise SPECIFIC WARM-UP -Muscle-Up Tutorial -Bar-Facing Burpee / Deadlift / Wall Ball WORKOUT OF THE DAY  "NAPALM" 2 Rounds for Time 10 Muscle-Ups 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (20/14) INTERMEDIATE 2 Rounds for Time: 5

04.08.21 WORKOUT OF THE DAY

April 7, 2021
WARM-UP :20-:30 of each Arm Circles - forward/back Arm Swings - across the chest Leg Swings - forward/back Toe Touch & Reach Overhead Plank Shoulder Tap to Push-Up Air Squats WORKOUT OF THE DAY  "Bench Pyramid" Heavy Day (Upper Body) For Load 6-4-2-2-2-4-6 Bench Press* :30 Seated L-Sit between sets Intermediate For Load 6-4-2-2-2-4-6 Bench Press* :30 Seated L-Sit between sets Novice For Load 10-6-4-4-4-6-10 (lighten the

1 2 3 90