WOD – Workout Of The Day

 



Saturday

Saturday Structural: Straddle obliques x 10/side Gymnast stretch x 10 Arch body rocks x 25 Running man x 15/side 3 sets Strength: Single leg dead x 5/side One arm row x 5/side Dips x 5-15 5 sets Conditioning: 10 min emom Jump squats x 8 KB swings x 8 ——————– 9am – handstand ——————– 10am […]



Friday

Friday Structural: Forward swing x 40sec Diagonal stretch x 8/side Side swing x 40sec Jefferson curl x 8 3 sets Strength: Emom 10 min: TGU x 2/side Conditioning: Burpee x 5 / KB swing (1 arm) x 5/side / tuck ups x 15 – 4 rounds Low gait: Pistol x 15/side Dog pee x 15/side […]



Thursday

Thursday Strength: 10 min Emom: Ring row x 8 Walking lunge x 8 7 min Emom: Front squat x 2 Structural: Wall L’s x 12 Squat rotation x 12 Shoulder circle x 5/side (loaded) Conditioning: Sprints x 50 meters x 10



Wednesday

Wednesday 1. Gymnast stretch x 8 / first knuckle x 15 / overhead wall squat x 8 – 3 sets 2. Prone dislocate x 15 / Finn push-up x 8 / Cossack x 10/side – 3 sets 3. Forward swing x 30sec / chest to wall hs x 45sec / low gait leg through x […]



Tuesday

Tuesday Structural: Side swing x 30sec Low gait (dog ‘p’) x 15sec side Table hold x 30sec 5 sets Strength: Split squat x 8/side Heavy KB swing x 10-15 Single arm overhead press x 5/side 6 sets Conditioning: 12 burpees / prowler push / rest 90sec / repeat 3 total rounds



Monday (new wave)

New wave: Brachiate: (of certain apes) move by using the arms to swing from branch to branch. “the gibbons brachiate energetically across their enclosure” I’ve always known hanging, swinging, and pulling to be fundamental movements. What I didn’t realize is just how little lost people do. Most people these days can’t hang from the bar […]



Saturday

Saturday 8am Structural: Locomotion session – 15 min Strength: 10 min emom: Back squat x 3 / walking lunge x 6 Conditioning: Strong man session outside – farmers – overhead barbell – run 12 min amrap 9am Handstand session 1. Wrists / core 2. Plank walks (slider) with bridge work on wall 3. Wall runners […]



Friday

Friday Structural: Table rock x 12 Overhead wall squat x 12 5 sets Strength: Power clean 7×3 Push-up x 3-6 Conditioning: Run 2k



Thursday

Structural 4 sets Tuck ups, straddle up or v-ups x15 Side leg raises x15/s GB windmills x8/s Kneeling hip extensions x15 Strength 4 sets of each TGU 5/s front scales x12/side Conditioning 4rounds Wall walks 3-5 Box jumps x10 Hollow rocks x15



Wednesday

Wednesday Structural: Step behind / lizard / table – 12 minutes Strength: Straddle c-saw press 5×5 Cuban rotation 5×5 Bulgarian split squat 5×5 Handatand: Wrists: first knuckle x 5, torch x 5, Finn x 5 – 3 sets Kick up x 10 – 3-5 sets



Next Page »