WOD – Workout Of The Day

 



Friday

Friday Structural: 3 sets wall/floor L’s x 15 Overhead wall squat x 10 ———————- Muscle up work: Muscle up transitions x 10 Dips x 10 —————– Strength: Power clean 5×5 Kettlebell Windmill 5×5 ————— Conditioning: Run to York and back  



Thursday

Thursday GST 1. Crawl session – 10-15 min 2. First knuckle push-up x 10 / gymnast stretch x 10 / pelvic tilt x 10 – 3 sets 3. Bridge reach on wall x 5 / push-up hold x 45 / squat rotation x 10 – 3 sets 4. Wall runner x 20-30 / ballerina stretch […]



Wednesday

Wednesday Structural: 3 sets Elbow push-up x 10 False grip chin hold x 20s Box jump x 8 Strength: Front Squat 5×3 (pause) False Grip ring row to dip position 5×5 Conditioning: 4 rounds: burpees x 8 / hollow rocks x 8 / arch body rocks x 8



Tuesday

Tuesday GST 1. Squat to pike x 10 / Finn push-up x 10 / straddle pulse x 25 – 3 sets 2. External rotator raise x 10/side / adductor fly x 15 – 3 sets 3. Serratus press x 10 / trap 3 raise x 10/side / natural leg extension x 10 – 3 sets […]



Monday – muscle up wave..

Muscle up wave! Everybody seems to want a muscle up and this program is designed to help everybody no matter your current level develop some basics towards this goal. Many of you are on the cusp and might even get it within the 4 weeks! Let’s see.. In order to work the muscle up properly […]



Saturday

Saturday 8am – group 1. Warm up 2. Kettlebell Windmill 5×5 / pull-ups 5×5 3. Vups – 10 reps ‘emom’ 4. Carries 1. Single arm overhead carry 2. Farmers walk 3. Front rack carry – double —— 9am – handstand ——- 10am – stretch



Friday

Friday GST 1. First knuckle on wall x 15 / dislocate x 15 / knees in squat x 10 – 3 sets 2. Natural leg extension x 10 / Cossack x 10 / subs cap x 10 – 3 sets 3. Table hold x 60 / chin x 30 / middle split x 90 – […]



Thursday

Thursday Strength: Snatch DL 5×5 Floor press 5×10 Structural: 4-5 sets wall facing L’s x 15 3 position Kurz squat x 5 Conditioning: Prowler push x 3 (heavy)



Wednesday

Wednesday GST 1. First knuckle on wall in hollow x 15 with inch worm x 15 with hip circles (kneeling) x 15 – 3 sets 2. Table hold x 60, chin hold x 30, horse stance x 60 –  3 sets 3. Bridge work hold on wall x 30 / load split x 10/leg – […]



Tuesday

Tuesday Strength: Front Squat 8×3 with oblique raises x 5/side Structural: 3-4 sets eagle grip dislocate x 10 squat rotation x 10 side leg raise x 10 Conditioning: 4 rounds of.. Burpees x 10 / box jumps x 10 / jumping lunges x 10/side  



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