WOD – Workout Of The Day

 



Tuesday

Tuesday Strength: dumbbell split snatch 5×3/side active hang pulls x 8 (hold last rep 10 seconds) Structural: 3-5 sets Diagonal stretch x 5/side hanging leg raise x 5 (hold last rep 10 seconds) Side step up x 5/side (5 seconds down!) face pulls x 15 Conditioning: 30/20/10 – hollow rocks & rock climbers



Monday – waveless 2 weeks

Monday Waveless 2 weeks. All this means is our approach goes freestyle for 2 weeks and will pick up a new focus then. Strength: 5 sets Walking Lunge x 10/side Push-up x 10 Structural: 3-5 sets Single arm circle (loaded against the wall) x 10/side Squat Rotation x 8/side bar hang x 45seconds Conditioning: parking […]



Friday

friday strength: power clean – max deadlift – 5×5 —– muscle up: assisted muscle up or mu (1-3 reps) vups x 15 squat rotations x 10 —— conditioning: run 3k



Thursday

Thursday GST 1. First knuckle on wall x 10 / bridge reach x 10 / ballerina x 10 – 2-3 sets   2.Table rock x 10 / pike compression x 10 / side step up x 5/side / side leg raise x 10/side – 3-4 sets 3. Crow hold x 30 / active hang x […]



Wednesday

Wednesday Strength: Power Clean 6×3 Front Squat 5×5 Good Morning 3×10 —- Muscle up: 3-5 sets transitions x 5 dips x 5 —– Conditioning: 20/15/10/5 burpees and kettlebell swings  



Tuesday

Tuesday  GST  1. Jefferson curl x 8 / side bear crawl x turf / dorsal push-up x 8 – 3 sets  2. Loaded splits x 12/side / ninja walk x turf / chin-up (rings) x 3-8 – 3 sets  3. Pancake pnf (dumbbell) – 60s / table walk – turf / hanging leg raise x […]



Friday

Friday Strength: Power Clean 6×2 with kb windmill 6×6 —— Muscle up: 3 sets neagitive or spotted muscle up – 1-5 reps (or 5 ring rows, transitions x 5, dips x 5) with diagonal stretch x 8/side and arch body rocks x 15 —— Conditioning: run 1k (Cumberland and back) 40 KB swings run 800 […]



Thursday – Handstand

Thursday Handstand 1. First knuckle x 10 / dislocate x 10 / Cossack x 10 – 3 sets 2. Chest to wall x 45 / adductor fly x 20 – 4 sets 3. Kick up x 10 / 3 position hip stretch x 10/side – 2-3 sets 4. Scissor x 10 / hanging leg raise […]



Wednesday

Wednesday Strength: Power Clean 5×5 Back Squat 4×10 Muscle Up: 3-5 sets bottom hang x 25sec oblique side raise x 8/side top hang x 25sec vup x 15 Stretch: Couch stretch x 90/side x 2 *Optional – Sprints x 10 (40 meter)



Tuesday

Tuesday 1. Table hold x 45 / Nat leg extension x 10 / side leg raise x 10 / torch push-up x 10 – 3 sets 2. Twisting bear x 10 / wall squat x 10 / active hang x 10 – 3 sets 3. Bridge hold x 30 / loaded split hold x 20/side […]



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