WOD – Workout Of The Day

 



Monday

Monday Strength Work: 4-6 sets Walking Lunge x 10 Pushup x 10 Ring Row x 10  ___ Structural Work: 4 sets.. Diagonal Stretch x 10 Oblique Side Stretch x 10/side ___ Conditioning Work: Light 50 meter sprint x 10 (parking lot session)  



Friday & Saturday

Friday & Saturday ___ Gymnastics Friday 1. Wrist Pushups x 10 / Split Squats x 10 / Leg Raises x 5 – 3 sets 2. Skin the cat x 3-5 / Inside Squat x 10 / Arch to box x 10 – 3 sets 3. Wall Squat x 10 / Compression V-ups x 20(20) / […]



Tuesday (Clubs, maces, and Kettlebells at 515pm!)

Tuesday (Clubs, maces, and Kettlebells at 515pm!) Strength/Skill Work: Deadlift 8×2 *Subscap x 5 after each set __ Structural Work: Kettlebell Kurz squat x 5 Active Hang pull x 5 Loaded Splits x 10/side (Hold last rep 10sec) ___ Conditioning Work: 3 Rounds for time.. Run to the lights and back Jump Squats x 15 […]



Monday

Monday Strength/Skill Work: 5 sets of.. Kb Horse Squat x 6-10  Side Step up x 6/side (4141)  * Perform a superset of 2-5 pushups with 5-10 scap pushups after each set __ Structural Work: 3 sets.. Single Arm circle x 10/side Jefferson Curl x 3  Squat Rotation x 10 __ Conditioning Work: 5 Rounds of.. […]



Friday & Saturday

Friday & Saturday Gymnastics Friday 1. Wrist stretches and straddle stretches and leg kicks 2. Fingertip pushup x 10 with Walking Lunge x 10 – 4 sets 3. Cartwheel x 3/side with Vup Compressions x 20 – 4 sets 4. Broad Jump x 3 with Skin the cat x 3 with Seals x 10 – […]



Thursday

Thursday Strength/Skill Work: Back Squat 6×8 with Ring Rows (Hinge) x 10 ___ Structural Work: 4 sets.. Bridge Pushup with Hold x 5 Inside Squat x 10 Trunk Rotation x 20 ___ Conditioning Work: 5 rounds of.. Kettlebell Swing x 15 Burpees x 5  



11227877_959706457394251_8611282131678238218_n

Tuesday

Tuesday Structural  5 sets Side plank x40s   Arch body holds 40s   Strength TGU x3/side OH wall squat x6-8r   Conditioning  Run Cumberland and back (2km) rest 1 min York and back (1km) rest 1 min Lights and back ( 400m) rest 1 min            



Monday

Monday Strength/Skill Work: RDL’s 6×6 (4241) with HS Wall walk x 1-5 __ Structural Work: 3 sets.. First Knuckle raises x 10 Subscap pushups x 10 Loaded Hip circles x 10 Pelvic tilts x 10 __ Conditioning Work: Tabata Tuck up  



Friday & Saturday

Friday & Saturday Gymnastics Friday 1. Crawl session – 15 minutes 2. Skin the cat x 3-5 with Shrimp Squat x 3-5 with Wall Compression Drill x 20 – 4 sets 3. Dips x 5-15 with Hinge Row x 5-15 with Single Leg deadlift x 3-5 – 4 sets 4. Hip and Core circuit _____ […]



Thursday

Thursday Strength/Skill Work: Back Squat 5×10 with 1 Arm Row 5×8/side ___ Structural Work: 3 sets: Dislocates (Reverse Grip face down) x 12 Oblique Raise x 10 Overhead Wall Squat x 8 ___ Conditioning Work: Row 1500 Meters



Next Page »