WOD – Workout Of The Day

 



Friday

Friday Structural: kicks and table rocks Strength: Back Squat 4×4 (1 and 1/4) Ring Row 4×10 Straddle press 3×8 Lunge row 3×8/side Conditioning: Jumping lunge x 10/side plate situp x 10    



Thursday

Thursday Structural: hip extension x 10 / Floor/Wall L’s x 10 / overhead wall squat x 10 / facepulls  x 20 / tricep band pull downs x 10-20 – 4-5 sets Strength: Planche Lean x 30sec / Active Hang x 20sec – 3-4 sets Eagle dislocate x 10 / shrimp squat x 8/side – 3-4 […]



Wednesday

Wednesday Structural: Finn Push-up x 8 / Arch to hollow x 8 – 2 sets First knuckle x 8 / Pelvic Tilt x 8 – 2 sets Angry cat x 45sec / pike pulls (stahl bars) x 8 – 2 sets Strength: Sumo DL  - 3×5, 2×3, 2×2 Conditioning: 3 sets of … Rock climbers […]



Tuesday

Tuesday Structural: KB arm bar x 60sec side KB Goblet Squat x 5 KB Lunge row x 5/side 3 sets Strength: TGU 5 x 2 with straddle oblique 5 x 10 Conditioning: 15/12/10/8 burpees / KB swings



Monday

Monday Structural: Crawl session – 15 minutes Strength: Back Squat 1 and 1/4 – 4×4 L-chin-up x 3-5 Pushup x 3-6 Conditioning: Crow Tabata



Saturday

Saturday 830-1030 1. Glutes/core/shoulders – activate – 20 minutes 2. Step behind / lizard / side crab / – 4 sets of each 3. Power Clean 5×5 with skin the cat x 2-3 (active hang scaled) 4. Strongman session: 20 minute amrap: farmers walk / overhead carry / run – outside 5. Stretch



Friday

Friday Structural: dislocate prone x 12 front scale x 12/leg Cossack x 6/side 3-5 sets Strength: Sumo Deadlift 6×3 with bear push-up x 3-6 Conditioning: run 400 meters KB swing 1 arm x 12/side 3 sets



Thursday

Thursday Handstand 1. Dorsal x 10 / split squat x 5/side / twisting bear x 5/ side – 3 sets 2. First knuckle x 10 / squat rotation x 5/side / subscap x 10 – 3 sets 3. Crow x 30sec / overhead wall squat x 10 / pelvic tilt x 10 – 3 sets […]



Wednesday

Wednesday Structural: diagonal stretch x 8/side KB windmill x 8/side 5 sets Strength: Back Squat 6×3 with face pulls x 15-20 after each set Conditioning: 8 min EMOM: Jump Squat x 10 / tuck up x 10



Tuesday

Tuesday GST & MOBILITY 1. Jefferson curl x 10 / bridge rotation x 10 / ring row x 10 – 3 sets 2. Straddle oblique x 10 / bridge hold x 30 / scap pull x 10 – 3 sets 3. Step up x 8/side / HS hold x 45sec / tuck to bar x […]



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