WOD

04.07.21 WORKOUT OF THE DAY

April 6, 2021
 WARM-UP  Game: "Rowling" -THEN- Samson Stretch Downward Dog to Push-Up Static Air Squat Hold (at the bottom) PVC Press PVC Romanian Deadlift (RDL) Squat Therapy (in space) - 10 Reps WARM-UP (CONT'D) Box Jump Over 10 Box Step-Up and Over - Focus: Getting accustomed to the height of the box 6 Box Jumps - Focus: Staying low when landing on the box, but resisting the tendency to collapse through the spine 6 Box Jump Overs - Focus:

04.06.21 WORKOUT OF THE DAY

April 5, 2021
WARM-UP  On a 5:00 Clock: Jog/Run 400m 10 Alternating or Regular V-Ups 10 Glute Bridge 10 PVC Strict Press (:2 pause at the top) 5 Slow Squats (:3 down) 10 Abmat Sit-Up (for newer or de-conditioned athletes, please reduce the distance of run as needed) WORKOUT OF THE DAY "This Little Gym Piggy" 3 Rounds For Time: 400 Meter Run 24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups) 12 Clean and Jerks (135/95)* Intermediate 3 Rounds Fo

04.05.21 WORKOUT OF THE DAY

April 4, 2021
WARM-UP  1 Round: :30 Jumping Jacks :30 Spiderman to Reach (each side) :30 PVC Goodmornings :30 PVC Pass Throughs :30 Mountain Climbers :30 Inch Worm to Push-Up :30 Air Squats (slow and controlled) :30 Burpees (not for reps, just to feel it out) WORKOUT OF THE DAY "OVER AND OUT" For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) POST WO

04.02.21 WORKOUT OF THE DAY

April 1, 2021
WARM-UP  1 Minute 30 Seconds Box Step Overs (Low Box) 30 Seconds Box Jump Overs (Low Box) 30 Seconds Each Lateral Hops Over PVC Pipe PVC Around the Worlds (15 Seconds Each Direction) PVC Pass Throughs PVC Lat Stretch PVC Overhead Squats PVC Sotts Press PVC Lift Offs PVC Arch Hold PVC Hollow Hold Snatch Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Roma

04.01.21 WORKOUT OF THE DAY

March 31, 2021
WARM-UP Line Drills High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast Feet MOBILITY Couch Stretch: 1 Minute Each Side WORKOUT OF THE DAY  "Midline Miles" For Time: 50 AbMat S

03.31.21 WORKOUT OF THE DAY

March 30, 2021
WARM-UP Row Warmup 2 Minutes Easy 30 Seconds Each Lateral Squats Glute Bridges Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge Walkouts Wall Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Wall Twist: 1 Minute Each Side Single Arm Lat Stretch on Wall: 1 Minute Each Side WORKOUT OF THE DAY  "Wiped Clean"

03.30.21 WORKOUT OF THE DAY

March 29, 2021
WARM-UP  Bike Warmup 1 Minute Easy 40 Seconds Moderate 20 Seconds Faster 30 Seconds Each Single Unders Inchworm to Push-ups Double Taps Shoulder Taps High Single Unders Frog Hops Double Under Practice Slow Burpees STRENGTH Weighted Strict Pull-up On the 2:00 x 6 Sets: 5 Weighted Strict Pull-ups WORKOUT OF THE DAY  "Don't Stop Me Now" AMRAP 18: Max Calorie Bike Every 3 Minutes [Starting at 0:00]: 30 Double Unders 12 Burpe

03.29.21 WORKOUT OF THE DAY

March 28, 2021
 WARM-UP 30 Seconds Each Easy Row Squats to Medicine Ball Push-up to Down Dog Arch Hold Moderate Row Wall Squats Hollow Hold Straight Leg Sit-ups Faster Row Dumbbell Goblet Squats Medicine Ball Deadlifts Medicine Ball Strict Press WORKOUT OF THE DAY "RENT" 3 Rounds For Time [30 Minute Cap]: 500/400 Meter Row 40 Wallballs (20/14) 30 Alternating Dumbbell Power Snatches (50/35) 20 Toes to Bar AFTER PARTY Gymnastics Pressing St

21.3 & 4

March 26, 2021
WARM-UP 30 Seconds Each Air Squats Bent Over Rows Hollow Hold Romanian Deadlifts Arch Hold Pausing Front Squats Scap Pull-ups Strict Press and Reach WORKOUT OF THE DAY "21.3" For Total Time: 15 Front Squats (95/65) 30 Toes to Bar 15 Thrusters (95/65) Rest 1 Minute 15 Front Squats (95/65) 30 Chest to Bar Pull-ups 15 Thrusters (95/65) Rest 1 Minute 15 Front Squats (95/65) 30 Bar Muscle-ups 15 Thrusters (95/65) Time Cap: 15

03.25.21 WORKOUT OF THE DAY

March 24, 2021
 WARM-UP  6 Minutes For Quality 1 Minute Row or Bike 1 Minute Push-up to Down Dog 1 Minute Side Plank (30 Second Each) 1 Minute Single Leg Glute Bridges (30 Seconds Each) 1 Minute Sit-ups 1 Minute Wall Squats MOBILITY  Couch Stretch: 1 Minute Each Side Front Rack Stretch: 1 Minute WORKOUT OF THE DAY  "Goat Day" On the Minute x 20: Minute 1: Movement 1 Minute 2: Movement 2 AFTER PARTY Cool Down 10-15 Minutes of Stretching &am

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