WOD – Workout Of The Day

 



Monday

Monday – New Wave __ Strength: Snatch 5 x 5 __ Structural: 3 Sets of.. Bridge Wall Walk x 3-5 Duck Walk x 30 steps __ Conditioning: 5 Minute AMRAP: Single leg Broad Jump x 5/side Kettlebell Swing x 5  



Tuesday

Tuesady Strength: Back  Squat 6 x 6 Structural: 3 sets. Squat Rotation x 10 Jefferson Curl x 10 Gymnast Stretch x  10 Conditioning: Sled push x 3 rounds



Wednesday

Wednesday Balance Day – WP: First Knuckle 5 x 10 Diagonal Stretch 5 x 5/side Jefferson Curl x 5 x 5 – LINE: Loaded Hollow Rock Hold x 30 sec x 4 sets Wall Bridge x 30 sec x 4 sets Loaded Arch Body Hold x 30 sec x 4 sets – HS: Angry Cat […]



Tuesday

Tuesday Strength/Skill Work: Bench Press 5 x 5 Ring Row 5 x 10 __ Structural Work: Dislocate x 8 Hip Swivel x 8 Bridge Reaches x 8 Kneeling Hip Extension x 8 __ Conditioning Work: 3 Rounds of.. Air Squat x 40 Pushup x 10



Monday

Monday Strength/Skill: SN Pull 5 x 3 SN Balance 5 x 3 PW SN 5 x 3 Conditioning: 4 Rounds of.. KB Swing x 20 / Situps x 20 / Rock Climbers x 20



Friday

Friday   GST Mash Up   3 sets Plate raise x10 First knuckle x10 Twisting squat x10 3 sets Angry cat x30s Hanging leg raises x8 Leg pulese x8/side   5mins Carwheels practice/ skin the cat practice   7 mins 5 tuck jumps 10 hollow rocks 10 arch body rocks 10 jumping lunges/side     […]



Wednesday

Wednesday Balance Day WP: First Knuckle x 10 with Jefferson Curl x 5 – 3 sets LINE: Tuck Rock x 45s with Shrimp Squat x 5 – 3 sets Arch Body Rock x 45s with Walking Lunge x 10 – 3 sets HS: Angry Cat HS x 30s with Bar hang x 30s – 3 […]



Tuesday

Tuesday __ Strength/Skill Work: Pullup x 5 with Broad Jump x 5 (5 sets) HS Pushup (Ground) x 5 with Box Jump x 5 (5 sets) __ Conditioning Work: ‘Strongman Session’ 15 minute AMRAP: Farmer’s Walk Sandbag Carry  KB Overhead  Run



Monday (New Wave!!)

Monday – We transition to 3 more assistance exercises building the Snatch. Structural Work: 3 sets.. Dislocate (face down) x 10 Hip Circles (Downward Dog Position) x 6/side Pelvic Tilt (Plank Position x 5 – slow tempo) Lat Packers x 5 Strength/Skill Work: Snatch Balance 5 x 3 Snatch Pull 5 x 3 Power Snatch […]



Friday & Saturday

Friday & Saturday __ Friday GST MASHUP: First Knuckle Pushups x 10 with Hanging leg raises x 5 – 3 sets GB Windmill x 5/side with Jumping Lunge x 20 – 3 sets Skin the Cat x 3-5 with Deck Squat x 5-10 – 2 sets Wall Bridge x 30s with Plank Hold x 30s […]



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