WOD – Workout Of The Day

 



Wednesday

Wednesday – Balance Day 1. First knuckle x 12 /  dislocate x 15 / pelvic tilt push-up x 12 – 4 sets 2. Wrist push-up x 12 / bridge rotations x 12 / Cossack x 12 – 4 sets 3. Handstand Hold x 60/70/45 (90 sec rest) – 3 sets 4. Seated straddle leg lifts […]



Tuesday

Tuesday Pull/Leg 1. Wall/floor L’s with fire hydrants x 15/side – 3 sets 2. Active hang x 35/sec / Hawaiian squat x 8/side / arch body rock x 15 – 3 sets 3. Chin hold x 30/sec / running man x 15/side / arch body snap back x 15 – 3 sets 4. Seated Good […]



Monday

Monday Push/Leg/Conditioning 1. Warm up 2. Deadbug x 10 / wrist push-up x 10 / squat to pike x 10 – 3 sets 3. Push-up hold x 60/70/60/70/ tuck up x 15 / Side step up x 8/side – 3-4 sets 4. Bear push-up x 8 / oblique crunch x 12/side / Airplane x 10/side […]



Saturday

Saturday 1. KETTLEBELL – get ups 4×3 with hollow rocks x 20 – windmills 4×4 with arch body rocks x 20 2. LIFT – Power Snatch 6×3 with oblique crunch x 10/side – Back Squat 5×5 3. STRONGMAN Strongman conditioning



Friday

Friday Pull!! 1. Wall/floor L’s x 15 / side kick hold x 30/side – 3 sets 2. One arm row x 10/side / front kick hold x 30/side – 3 sets 3. Chin hold (1/2 way down) x 25sec / straddle oblique x 8/side – 3-4 sets 4. Goblet Squat 5×5 (heavy) / Barbell Row […]



Thursday

Thursday 1. Wrist push-up x 10 / kneeling hip extension x 10 (hold 10) / arm bar x 30-60 – 3 sets 2. Pushupx5 / kneeling hip circle x 10/side / scap push-up x 10 – 3 sets 3. Side plank x 50/side / shrimp squat x 8/side / side arm raise x 8/side – […]



Tuesday

Wednesday – Balance Day 1. First knuckle x 10 / dislocate x 10 / pelvic tilt push-up x 10 – 4 sets 2. Wrist push-up x 10 / bridge rotations x 10 / Cossack x 10 – 4 sets 3. Handstand Hold x 60 (90 sec rest) – 3 sets 4. Seated straddle leg lifts […]



Tuesday

Tuesday Pull/Leg/Conditioning 1. Wall/floor L’s with fire hydrants x 15/side – 3 sets 2. Active hang x 30 / Hawaiian squat x 8/side / arch body rock x 15 – 3 sets 3. Chin hold x 25sec / running man x 15/side / arch body snap back x 15 – 3 sets 4. Seated Good […]



Monday

Monday Push/Leg/Conditioning 1. Warm up 2. Deadbug x 10 / wrist push-up x 10 / squat to pike x 10 – 3 sets 3. Push-up hold x 60 / tuck up x 15 / Side step up x 8/side – 3-4 sets 4. Bear push-up x 8 / oblique crunch x 12/side / Airplane x […]



Saturday

Saturday – 830-1030 Since our current program is all gymnastics and bodyweight training for the most part – Saturday’s will be a combo of weightlifting, Kettlebells and strongman! Enjoy! 1. Warm up 2. Kettlebell windmill 6×3 / Lunge press 6×6 3. Get up x 2 / KB swing x 10 – 10 rounds 4. Barbell […]



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