WOD – Workout Of The Day

 



Friday

Friday Structural: squat rotations x 10 KB arm bar side kick circles x 10/side 3-4 sets Strength: Get ups 2×3, 5×1 farnwrs carry Conditioning: tabata Kettlebell swing



Thursday

Thursday warm up – crawls And wrist stretches – 10 min 1. Push-up hold x 60sec / Cossack hold x 30/side / active hang 30sec / pistol low gait x 20/side – 4 sets 2. Table rock x 10 / step ups x 5/side / inverted hang on rings 30sec / – 4 sets 3. […]



Wednesday

Wednesday Structural: trap 3 raise x 8/side Cossack x 8/side Jefferson curl x 8 – 3 sets Strength: Get Up 3×2, 3×1 with farmers walk x 2 laps Stretch: Straddle oblique x 5/side / split squat x 3/side / GB windmill x 5/side – 4-5 sets



Tuesday

Tuesday Structural: 1. Glutes and shoulder activation – 5-10 min 2.  Kettlebell arm bar x 30-60sec / Kettlebell Prye squat x 3-5 – 3 sets Strength: 4-5 sets Tuck to bar x 1-5 Seated Good Morning x 10 Bridge Hold x 45sec Loaded split x 10/side Conditioning: 4 rounds arch to hollow x 10 / […]



Monday

Monday Structural: facepulls x 15 wall squat x 10 pushups x 5 Strength: Get Up – 2×5 light, 2×3 medium, 2×1-2 heavy with farmers carry Conditioning: burpees x 5 / chin-ups x 2 (or 5 ring rows) 10 minute EMOM  



Friday

Friday Structural: subscap x 5 / overhead wall squat x 5 / brachiate x 30sec / Cossack x 5/side – 5 sets Strength: Get up skill work: holding each position 2 seconds (ground, elbow, hand, seated, hinge, lunge, top) – 2 reps per side x 5 sets * After each set perform farmers walk for […]



Thursday

Thursday 1. Finn x 10 / inside squat x 10 / tuck up x 10 / shoulder taps in push-up x 20 / arch body SnapBack x 10 – 3-5 sets 2. Crow hold x 30sec / diagonal x 5/side / bridge rotation x 5/side – 3-5 sets 3. Kick up x 5 / oblique […]



Wednesday

Wednesday Structural: Dislocate x 10 clamshells x 20/side KB arm bar fire hydrants x 15/side 3 sets Strength: Get up 10×1 Farmers carry Conditioning: 5 rounds Rock climber x 30/side Squat jump x 10



Tuesday

Tuesday GST 1. Finn x 10 / inside squat x 10 / tuck up x 10 / shoulder taps in push-up x 20 / arch body SnapBack x 10 – 3-5 sets 2. Crow hold x 30sec  / diagonal x 5/side / bridge rotation x 5/side – 3-5 sets 3. Kick up x 5 / […]



New wave – 3 weeks

New Wave – 3 weeks Our next wave is a challenge and an experiment.. The challenge consists of making sure to commit to the 3 workouts per week for 3 weeks. No big deal right? The experiment is to see how strong and effective 9 workouts in 3 weeks can actually be. After doing my […]



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