WOD

03.24.21 WORKOUT OF THE DAY

March 23, 2021
 WARM-UP Bike Warmup 2 Minutes Easy 30 Seconds Each Shoulder Taps Alternating Bird Dogs Inchworm to Push-up Side Plank (15 Seconds Each Side) Glute Bridge Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Turn Back Stretch on Wall: 1 Minute Each Side Pigeo

03.23.21 WORKOUT OF THE DAY

March 22, 2021
WARM-UP 1 Minute Each Wall Squats Box Step-ups Active Spidermans PVC Pass Throughs Easy Row Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats MOBILITY  Child's Pose on Box: 1 Minute Wall Twist: 45 Seconds Each Side WORKOUT OF THE DAY  "The Old Block" For Time: 50 Wallballs (20/14) 40 Box Jumps (24"/20"

03.22.21 WORKOUT OF THE DAY

March 21, 2021
 WARM-UP  30 Seconds Each Jumping Jacks Knuckle Drags Active Samson Push-up to Down Dog Arch Hold Hollow Hold Straight Leg Sit-ups Single Unders Slow Air Squats Double Taps Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats STRENGTH Push Jerk 5-4-3-2-1 WORKOUT OF THE DAY  "Divide & Conquer" AMRAP 15: 30 Double Unders 15 Push Jerks (135/95)

03.19.21 WORKOUT OF THE DAY OPEN 21.2

March 18, 2021
WARM-UP  30 Seconds Each Box Step-Overs (20") Single Arm Dumbbell Deadlifts (15 Seconds Each Side) Frog Hops Single Arm Dumbbell Russian Swings (15 Seconds Each Side) Inchworm to Push-up Single Arm Dumbbell Push Press (15 Seconds Each Side) Burpee Box Jump Overs (20") Single Arm Dumbbell Snatches (Switch Hands On Floor) WORKOUT OF THE DAY "Open 21.2" For Time: 10 Dumbbell Snatches (50/35) 15 Burpee Box Jump Overs (24"/20") 20 Dumb

03.18.21 WORKOUT OF THE DAY

March 17, 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 Wall Twist: 1 Minute Each Side 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 & Rolling Recommended Targets: L

03.17.21 WORKOUT OF THE DAY

March 16, 2021
WARM-UP  30 Seconds Each Jumping Jacks Glute Bridges Lateral Hops Over Barbell Alternating Bird Dogs Max Height Vertical Jumps (In Place) Down Dog Single Unders Active Samson Double Taps Jumping Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Calf Stretch on Post: 30 Seconds Each Side Pigeon Post + Wrist Stretch: 1 Minute Each S

03.16.21 WORKOUT OF THE DAY

March 15, 2021
WARM-UP  7 Minutes For Quality 1 Minute Row 1 Minute Inchworm to Push-up 1 Minute Wall Squats 1 Minute Shoulder Taps 1 Minute Single Leg Glute Bridges (30 Seconds Each Side) 1 Minute Straight Leg Sit-ups 1 Minute Row MOBILITY Couch Stretch: 90 Seconds Each Side Turn Back Stretch on Wall: 1 Minute Each Side WORKOUT OF THE DAY  "Boop" AMRAP 14: Max Calorie Row Every 2 Minutes [Starting at 0:00]: 7 Toes to Bar 7 Push Press (95/65

03.15.21 WORKOUT OF THE DAY

March 14, 2021
 WARM-UP  Bike Warmup 2 Minutes Easy-Moderate 30 Seconds Each PVC Around the Worlds (15 Each Each Direction) PVC Pass Throughs PVC Overhead Squats PVC Sotts Press PVC Arch Hold PVC Hollow Hold Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats STRENGTH Snatch Technique On the 1:30 x 6 Sets: 3-Position Po

03.12.21 WORKOUT OF THE DAY OPEN 21.1

March 11, 2021
OPEN 21.1 For Time: 1 Wall Walks 10 Double Unders 3 Wall Walks 30 Double Unders 6 Wall Walks 60 Double Unders 9 Wall Walks 90 Double Unders 15 Wall Walks 150 Double Unders 21 Wall Walks 210 Double Unders Time Cap: 15 Minutes

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