WOD – Workout Of The Day

 



Friday & Saturday

Friday & Saturday Friday GST Mashup: 1. Dislocate x 15 with Hawaiian Squat x 5/side – 3 sets 2. Bridge Wall Walk x 5 with Pistol Squat x 3 (Hold bottom x 10s) – 3 sets 3. Transition on Rings x 5 with Walking Lunge x 12 – 4 sets 4. Conditioning: Ring Row x […]



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Wednesday

Wednesday  Balance day Wrist stretch 2 mins Wrist prep Wrist walk x5 First knuckle x5 Wrist rockers x5 Finger tip P.U. x5 After ea. set do 20 hollow rocks and 20 arch body rocks 4 sets Shoulders and Line 3 sets of each Shoulder extension x8r/ prone HS hold 45s Under grip Dislocates x8r/ CTW […]



Tuesday

Tuesday Strength/Skill Work: 5 sets of.. Pushup x 5-10 Single Leg Deadlift x 5/side V-ups x 10 __ Structural Work: 3 sets Bridge Hold x 30-60sec Loaded Split work x 15r (Hold last rep 10 seconds) __ Conditioning Work: 6 minute amrap: Tuck Jump x 10  Kettlebell Swing x 10  



Monday – New Wave

Monday – New Wave This 3 week wave will focus on the following modalities: SLS – Single Leg Strength Structural Balance Loaded Splits & Horse Stance ___ Strength Work: Split Squat 6×6  * Perform 5 Ring Rows after each set ___ Structural Work: 4 sets Hawaiian Squat 5/side Dislocate x 10 Straddle Oblique x 10 […]



Friday – GST Mashup

Friday – GST Mashup 1. Gymnast stretch x 10, Bridge Rotation x 6, Shrimp Squat x 5/side – 4 sets 2. Inverted Hang on Rings x 45, Crow Hold x 45 – 5 sets 3. Knees in Squat x 10, Hawaiian Squat x 10, Loaded Splits x 10, ** Perform 10 Oblique Raises after each […]



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Thursday

Thursday Strength BTN split jerk 3-3-3-3-3-3 Prowler push x5 (heavy) Conditioning  5 rounds Burpees x10 Hollow rocks x10 Jumping lunges x10 Arch body rocks x10  



Wednesday

Wednesday – Balance day and Stretch (615pm only) _____ Wrists and stretch Dorsal Pushup x 10 with Straddle Pulse x 15 (Hold last rep 15 seconds) – 3 sets First Knuckle x 10 with Pike Bounce x 15 (Hold last Pike 15 seconds) – 3 sets _____ Angry Cat x 45 seconds with Ring Row […]



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Tuesday

Tuesday   Structural 3 sets Cossaks x10 Loaded Dislocates x6 Pelvic tilts x10 Jeff curl x6   Strength DB Snatch 4-4-4-4 Single Leg DL 4-4-4-4   Conditioning  4 sets V ups x10 Box jumps x15 KB swing x20    



Monday

Monday – Due to March break the next wave will start next week.  __ Strength/Skill: Clean 5 x 3 Back Squat 5 x 5 Good Morning 4 x 8 __ Structural Work: 4 sets Straddle Lat stretch x 20 Squat Rotations x 10



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Friday

Friday GST   3 sets of Pike bounce x10 Cherry pickers x10 German arm swings 10   4 sets of 60s Hollow tuck holds Arch body snap backs   5 sets of Jefferson curl x8 Dips/ring dips x5 Walking lunges x5/side Ring row/chin ups 5-8r   Shoulder taps/wall runners x200r      



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