WOD – Workout Of The Day

 



Thursday

Thursday – strength: back squat 6×3 pendlay row 5×8 behind the neck press 4×8 – conditioning: 5 rounds of.. jumping lunge x 20 tuck ups x 15 kettlebell swing x 10  



Wednesday

Wednesday Balance Day – Wrists and flex torch x 8 / straddle pulse x 25 – 2 sets first knuckle x 8 / Cossack x 8 – 2 sets finn x 8 / pike bounce x 15 – 2 sets – Line hollow rock x 20 / walking lunge x 12 steps – 3 sets […]



Tuesday

Tuesday Strength/Skill work: Front Squat With pushups 10 x 3-5 – GST: 4 sets.. Push up hold (top) x 45 Arch Body hold x 45 Bridge Hold x 45 – Conditioning: 4 sets.. Lizard crawl – turf Duck walk – turf Tuck jumps x 10    



Monday

Monday Strength: Back squat Power snatch 5×3 __ Structural: Dislocate x 10 Squat rotation x 10 Cat cow x 10 __ Conditioning: 3 sets.. Rock climbers x 50 Kettlebell swing x 20  



Friday & Saturday

Friday & Saturday Strength: Front Squat 5×2 (pause) with Pushups x 6 GST MASHUP A) Shoulder Extension x 30sec Crow x 30sec – 5 sets B) Ring Row x 10 Straddle ups x 10 – 4 sets C) Cartwheel x 8 Handstand Wall Walk x 3 __ Saturday 830 – Class 10 – Stretch



Thursday

Thursday — strength: back squat 5×5 with Subscap x 12 behind the neck press 5×5 with flexed grip ring row hang x 30sec – structural: 12 minutes of step behind x turf crab x turf lizard crawl x turf    



wednesday

wednesday Balance Day Wrists and stretch first knuckle x 10 with hip swivel x 10 – 3 sets dorsal x 10 with knees in squat x 10 – 3 sets fingertip x 10 with diagonal x 10 – 3 sets —— line and shoulders dislocate x 10 with arch body rock x 15 with vups […]



Tuesday

Tuesday Strength: Front squat 5×3 with pause With hanging leg raise x 5 —- Structural: 3 sets Jefferson curl x 8 Dynamic table x 8 Wall bridge x 30sec —- Conditioning: 5 rounds.. Kettlebell swing x 15 Tuck jumps x 10            



Monday

Monday Strength: Back squat (pause) 5×3 Pushups x 30 – 50. — Structural: Knees in squat x 5 Single leg Deadlift x 5 Bridge reach x 5 —- Conditioning: 7 minute amrap Straddle rocks x 5 Burpees x 5 Active hang pulls x 5  



Friday and Saturday

Friday __ Strength: Front Squat 5 x 5 with Ring Row x 5 __ GST MASHUP 20 min of.. Gymnast Stretch x 10, knees in squat x 10, inverted hang x 30sec, knees to feet x 5, table x 10, crow x 30sec ____ Saturday 830 – class 10am stretch  



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