WOD – Workout Of The Day

 



Thursday

Thursday Structural: extension hold x 45/45/45/45 side kick circles x 20 tuck ups x 12 – straddle ups x 9 / vups x 6 4 sets Strength: 10 min emom: deadlift x 3 / push-up x 6 10 min emom: kettlebell snatch x 5/arm Stretch: Couch stretch x 2 min per side x 2 sets



Wednesday

Wednesday gst and handstand warm up: glutes and hips 1. Wrist push-up x 10 / knees in squat x 10 / scap pulls x 10 – 4 sets 2. Straddle oblique x 10 / adductor fly x 10 / scrap push-up x 10 – 4 sets 3. Handstand hold chest to wall x 70/60 4. […]



Tuesday

Tuesday Squat rotation x 10 / side crab x 10/side – 4 sets Jefferson curl x 5 / extension hold x 40/45/45/30 – 4 sets Strength: 1 arm swing x 5/side – 10 minute emom kettlebell Clean and Press x 3/side – 7 min emom Conditioning: 3 rounds.. Push-ups x 5 / Box jumps x […]



Monday

Monday Structural: Halo (lunge – knee on floor) 5 reps per side and direction side bear crawl x turf 4 sets Strength: Front Squat or Goblet – 2×5, 4×4 chin up (10sec hold at top) than 3-5 reps (10sec hold at bottom – active) Conditioning: skip 2 minutes / rest 30 / x 2 rest […]



Saturday

Saturday Warmup: 10-15 min crawling Barbell complex: a1) deadlift x 3 a2) power clean x 3 a3) front squat x 3 3-5 sets B1) press x 3 b2) push press x 3 b3) split jerk 3-5 sets Gymnastics: A1) inside squat x 10 a2) deck squat x 10 a3) vups x 10 3-5 sets b1) […]



Friday

Friday Structural: Halo (lunge – knee on floor) 5 reps per side and direction side bear crawl x turf 4 sets Strength: Front Squat or Goblet – 6×3 chin up (10sec hold at top) than 3-5 reps (10sec hold at bottom – active) Conditioning: 10 min emom – slam balls



Thursday

Thursday Structural: extension hold x 40/30/40/30 side kick circles x 20 tuck ups x 12 – straddle ups x 9 / vups x 6 4 sets Strength: 10 min emom: deadlift x 3 / push-up x 6 10 min emom: kettlebell snatch x 5/arm Stretch: Couch stretch x 2 min per side x 2 sets



Wednesday

Wednesday gst and handstand warm up: glutes and hips 1. Wrist push-up x 10 / knees in squat x 10 / scap pulls x 10 – 3 sets 2. Straddle oblique x 10 / adductor fly x 10 / scrap push-up x 10 – 3 sets 3. Handstand hold chest to wall x 65 x […]



Tuesday

Tuesday Squat rotation x 10 / side crab x 10/side – 4 sets Jefferson curl x 5 / extension hold x 40/30/40/30 – 4 sets Strength: 1 arm swing x 5/side – 10 minute emom kettlebell clean and press x 3/side – 7 min emom Conditioning: 3 rounds.. Push-ups x 5 / Box jumps x […]



Monday

Monday: Structural: Halo (lunge – knee on floor) 5 reps per side and direction side bear crawl x turf 4 sets Strength: Front Squat or Goblet – 6×3 chin up (10sec hold at top) than 3-5 reps (10sec hold at bottom – active) Conditioning: skip 2 minutes / rest 30 / x 2 rest 1 […]



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