WOD

09.30.2021 WORKOUR OF THE DAY

September 29, 2021
PART 1:  BENCH PRESS 10-5-3-1-1-1-3-5-10 PART 2: WOD “SMOKY MOUNTAIN” AMRAP 10: 1 Rope Climb (15') 10 Air Squats 1 Rope Climb (15') 20 Air Squats 1 Rope Climbs 30 Air Squats ... [Add 10 Air Squat Per Round] *Score = Total Reps Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps MOBILITY 1:00 Couch Stretch (L/R) 1:00 Banded Chest Opener (L/R)

09.29.2021 WORKOUT OF THE DAY

September 28, 2021
WOD “WALKING ON SUNSHINE” 5 Rounds AMRAP 4: 30/21 Calorie Row 21 Kettlebell Swings (53/35) Max Distance Handstand Walk Rest 4 Minutes Between * Score Is Total Reps for All 5 Rounds (1 Rep = 5ft Handstand Walk) MOBILITY 1:00 Upper Back Foam Roll 1:00 Lat Foam Roll (L/R) AFTER CLASS 3 Sets foR Quality 500m Row 15 Banded Good Mornings 12 Kettlebell Goblet Alternating Reverse Lunges 9 Band Pull Aparts (0:05 eccentric)

09.28.2021 WORKOUT OF THE DAY

September 27, 2021
WOD PART 1 : BUILD TO A HEAVY SET OF 3 PUSH PRESS PART 2: WOD "PICK YOUR POISON" AMRAP 10: 1 Push Press (95/65) 1 Burpee Box Jumps (24"/20") 2 Push Press (95/65) 2 Burpee Box Jumps (24"/20") 3 Push Press (95/65) 3 Burpee Box Jumps (24"/20") ... [Continue Adding 1 Rep To Each Movement] *Score = Rounds + Reps For Example: If an athlete finishes the round of 10's and gets 10 push presses into the round of 11's. . . Their Score =

09.27.2021 WORKOUT OF THE DAY

September 26, 2021
WOD "HORSESHOES" 5 Rounds For Time: 12 Toes to Bar 150' Farmers Carry (50's/35's) 21/15 Calorie Assault Bike *Score = Time it takes to complete the workout MOBILITY 1:00 Banded Lat Stretch L/R 1:00 Pike Stretch 1:00 Updog AFTER CLASS 3 Sets for Quality: 15 Med Ball Hamstring Curls 10 Single Leg Dumbbell RDL Each Leg 0:45 Parallette L-Sit *Rest as Needed

09.24.2021 WORKOUT OF THE DAY

September 23, 2021
WOD “ARMS WIDE OPEN” For Time: 30 Hang Power Snatches (75/55) 30 Handstand Push-ups 30 Overhead Squats (75/55) 30 Bar-Facing Burpees 30 Hang Squat Snatches (75/55) MOBILITY Wrist Stretches: 1:00 Fingers Forward 1:00 Fingers Facing Out 1:00 Fingers Backward 1:00 Tops Down AFTER CLASS 3 Rounds Not for Time: 0:20 Hanging Flutter Kick 10 Strict Toes to Bar 1:00 Hollow Hold

09.23.2021 WORKOUT OF THE DAY

September 22, 2021
WOD “L FOR LOVE” 6 Rounds For Time: 1,000 Meter Bike 30 Second L-Sit 50' Double Kettlebell Front Rack Walking Lunge (53's/35's) *Score = Time it takes to complete the workout MOBILITY 1:00 Up Dog 1:00 Couch Stretch L 1:00 Couch Stretch R AFTER CLASS 4 Rounds Not For Time: 10 Candlesticks/Dragonflies (hold on to kettlebell) 10 Lying Superman Raises (0:02 pause top of each rep) 20’ Heavy Kettlebell Suitcase Carry L 20’ Hea

09.22.2021 WORKOUT OF THE DAY

September 21, 2021
WOD “SK8ER” AMRAP 8: 15 Deadlifts (135/95) 12 Box Jump Overs (24"/20") 9 Push Jerks (135/95) Rest 4 Minutes AMRAP 8: 15 Deadlifts (115/85) 12 Box Jump Overs (24"/20") 9 Push Jerks (115/85) MOBILITY 1:00 Pigeon Pose on Box (L) 1:00 Pigeon Pose on Box (R) 1:00 Child’s Pose on Box AFTER CLASS EMOM 9 Min 1-3: 10 Light Romanian Deadlift Min 4-6: 10 Feet Elevated Ring Rows Min 7-9: 20 Banded Pull-Aparts

09.21.2021 WORKOUT OF THE DAY

September 20, 2021
WOD “DOUBLE STUFFED” 4 Rounds For Time: 400 Meter Row 80 Double Unders 12 Dumbbell Hang Squat Cleans (50's/35's) *Score = Time it takes to complete the workout MOBILITY 1:00 Child’s Pose 1:00 Seated Quad Stretch (L) 1:00 Seated Quad Stretch (R) 1:00 Pigeon Pose (L) 1:00 Pigeon Pose (R) AFTER CLASS 3 Sets: 10-15 Ring Push-Ups 3 Sets: 10 Plank Walk-Outs 3 Sets: 10 Dumbell Z-Press 1:00-2:00 Rest Between Sets

09.20.2021 WORKOUT OF THE DAY

September 19, 2021
WOD 10 Rounds For Time: 10 Toes to Bar 10 Burpees 100 Meter Run COOLDOWN  1:00 Couch Stretch (R/L) 1:00 Standing Calf Stretch (R/L) 1:00 Straddle Stretch AFTER CLASS 3 Sets for Quality: 15 Med Ball Hamstring Curls 10 Single Leg Dumbbell RDL Each Leg 0:30 Parallette L-Sit Rest as Needed

09.17.2021 WORKOUT OF THE DAY

September 16, 2021
GENERAL WARM-UP Get Hot 30 Jumping Jacks 20 Lunge Steps In-Place 10 Squats 5 Burpees Mobilize 1:00 Shoulder to Floor Stretch (:30 each side WORKOUT OF THE DAY "THE FLIP SIDE" [COMPETE] For Time 3 Rounds: 21 Kipping Handstand Push-ups 12 Power Snatches (95/65) Directly Into… 3 Rounds: 21 Bar-Facing Burpees 12 Power Snatches (95/65) Score = Time it takes to complete the workout [TRAIN] For Time 3 Rounds: 21 Double Dumbbel

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