WOD – Workout Of The Day

 



Tuesday

Tuesday   Strength Back squat 4×10 Structural 4 sets Jeff curl x8-10 Cossaks x8-10/side Straight leg pulses x20/side Natural leg extension x8-10 Conditioning 12min amrap Run to the street and back 15 KB swings    



Monday

Monday __ Strength/Skill Work: SN PL – 3 x 5, 3 x 3 OHS – 3 x 5, 3 x 3 SN PP – 3 x 5. 3 x 3 __ Conditioning Work: 4 Rounds of.. Ring Row x 10 – Hollow Rock x 10 – Arch Body Snap Backs x 10



Friday & Saturday

Friday  GST MASHUP Gymnast Stretch x 8 with Step Behind x 8 – 3 sets Single Arm Bridge Rotation x 5/side with Hawaiian Squat x 5/side – 3 sets Hanging Tuck x 30sec with Knees in Squat x 10 – 3 sets Bridge Hold Elevated x 30sec with Skin the cat x 3 – 3 […]



Thursday

Thursday Strength/Skill Work: SN PL – 6 x 3 OHS – 6 x 3 SN PP – 6 x 3 __ Conditioning Work: 10 Min AMRAP: Box Jump x 8 Overhead Squat ‘PLATE’ x 8 Ring Row x 8



Wednesday

Wednesday – Balance Day __ WP: Wrist Builder x 5 / Wrist Rock x 5 / Finn x 5 with Broad Jumps x 10 – 3 sets Fingertip Pushups x 5 / Dorsal x 5 / Subscap x 5 with Shrimp Squat x 5/side – 3 sets __ Line: Arch Body Rock – 60 seconds […]



Tuesday

Tuesday Strength/Skill Work: Windmill – 5 x 5 Single Leg Deadlift – 5 x 3 __ Structural Work: 4 sets.. Pushup Hold x 30s Active Hang x 30s Hollow  Hold x 30s __ Conditioning Work: 3 rounds of.. Run to the street and back Walking Lunge x 30 steps  



Monday

Monday Strength/Skill Work: SN PL – 6 x 3 SN PP – 6 x 3 OHS – 6 x 3 __ Conditioning Work: 4 Rounds of.. Kettlebell Swing x 20 Double Unders x 15 Tuck Ups x 10



Friday & Saturday

Friday & Saturday Friday GST MASHUP 4 sets Planche Lean x 30s Twisting Squat x 10r Active Hang x 30s 3 sets Jefferson curl x 8r Dislocate x 15r V-ups x 10 r Conditioning: 8 Min AMRAP: Arch Body Rock x 10 Pushup x 2 Hollow Rock x 10 Chinup x 2 __ Saturday – […]



Thursday



Wednesday

Wednesday Balance Day __ Wrist prep: Dorsal Pushup x 5 / Shrimp Squat x 5 – 3 sets Fingertip Pushup x 5 / Hawaiin Squat x 5 – 3 sets __ Line: Handstand Hold x 45sec / Walking Lunge x 10 steps – 5 sets __ HS: Toe Pull x 5 / Broad Jumps x […]



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