WOD – Workout Of The Day

 



Monday – New Wave!!

Monday – New Wave!! Next 3 weeks you will focus on: 1) Split Jerk. 2) 200 M Sprint. 3) Chin up. __ Monday Strength/Skill Work: Split Jerk 5 x 5 __ Structural Work: 4 sets.. Chin up Hold at top x 30s Bridge Hold x 30s Standing Pike x 30s __ Conditioning Work: 200 M […]



Thursday

Thursday Strength/Skill Work: 5 Sets of work. Good Mornings x 8  Ring Row x 8 Dips x 8 __ Structural Work: 3 Rounds Bridge Rotation x 6 Table x 6 Jefferson Curl x 6 __ Conditioning Work: To the lights and back Rest 90 seconds.. To the street and back  Rest 45 seconds 50 meters / […]



Wednesday

Wednesday Strength/Skill Work: Back Squat Max Power Clean Max __ Structural Work: 2-3 Sets.. Tri/Lat Stretch x 1 min Diagonal Stretch x 8/side __ Conditioning Work: 5 Rounds of.. Kettlebell Swing x 8 Burpee x 4



Tuesday

Tuesday Balance Day * Play element at the end of class. 5-10 minutes. 



Monday (Last week of wave!)

Monday (Last week of wave!) ___ Strength/Skill Work: Max out session. All max’s must be watched by a Coach. This will ensure proper positions even more so. Back Squat Power Clean ___ Structural Work: 3 Rounds warm up of each. Step Behind / Bear Crawl Straight Legs ___ Conditioning Work: Row 500 meters.



Saturday

Saturday 830 – class – open gym – kids 10am – Stretch



Friday

Friday Strength/Skill Work: Back Squat 6-4-2 Power Clean 6-4-2 __ Structural Work: 3 sets.. Dislocate x 20 Cossack x 20 Broad Jumps – Turf __ Conditioning Work: Tabata!! Squat / Rock Climber / Hollow Rock



Thursday

Thursday Strength/Skill Work: 5 sets Heavy KB Swing x 8 Ring Row x 8 Dips x 8 __ Structural Work: Partnered Pancake (1 Minute per partner working PNF in the pancake) 10 Minutes of work. 5 Minutes per partner. __ Conditioning Work: 3 Sets of.. Kettlebell Thruster x 8 Burpee x 8    



Wednesday

Day 5 of 9 of the wave.. __ Wednesday __ Strength/Skill Work: Back Squat 6-4-2 Power Clean 6-4-2 __ Structural Work: 2 Sets.. Tri-Lat Stretch x 1 min Hip opener (squat drill) x 10 __ Conditioning Work: 5 of each.. Sprints / Side Shuffle ‘low’ 



Tuesday

Tuesday Balance Day: __ Wrist prep and leg work: 3 sets: Dorsal pushup x 5 with Cossack x 5/side (Hold bottom of each cossack for 5 seconds)  3 sets: Subscap Pushup x 5 with Squat Rotation x 6/side __ Line Work: Loarded Arch Body Hold x 25seconds with Pistol work x  3 reps per side […]



Next Page »