WOD – Workout Of The Day

 



Friday

Friday Structural jefferson curl x 5 shoulder circle (face down on Med ball) x 5/arm fire hydrants x 10/side gymnast stretch x 5 3-5 sets Strength Deadlift 7×3 Pushup 7×3-5 Stretch Couch x 90 x 2/side  



Thursday

Thursday Structural: B) Table hold x 45sec Middle split hold x 60sec active hang x 20sec side plank x 40/side 3 sets A) straddle oblique x 10/side overhead squat (wall) x 10 3 sets Conditioning: 5 rounds for time.. run 300 meters burpees x 10 framers carry 100 meters jump squats x 10



Wednesday

Wednesday Structural dislocate x 15 / squat rotation x 10/side / Lsit roll x 10 – 4 sets Handstand floor hold x 45sec x 3 chest to wall x 60 x 2 headstand play and handstand play Conditioning 5 sets of straddle rock x 15 / arch body SnapBack x 15



Tuesday

Tuesday Structural: bar hang (your choice) – 60 seconds diagonal stretch x 8/side pike pulls x 10 4 sets Strength: TGU 6×3/side chin up 6×5-10 Conditioning: 3 rounds.. run 300 meters / 15 one arm KB swings per side  



Monday (waveless 2 weeks)

The program will go ‘freestyle’ for 2 weeks. End of summer and school is a good time for an unstructured program. After two weeks we will push into the infamous ‘Russian squat cycle’ for 6 weeks. Buckle up! Monday Structural: crawl session 12 minutes Strength: good morning 4×10 front squat 4×5 overhead squat 4×10 (plate) […]



Saturday

Saturday 8am structural: fire hydrants x 15/side shoulder circle x 8/side Jefferson curl x 5 3 sets strength: overhead squat 5×3 ring row 5×10 conditioning: outdoor strongman session ——– 9am – handstand ——– 10am – stretch



Friday

Friday Structural: Forward swing x 30 wall squat (KB in front of belly) x 8 tuck rock x 40 side swing x 30 twisting squat x 8 single arm twist x 2-5 side Arch body rock x 30 3 sets Strength: Power clean 6×3 Stretch: Adductor fly on wall x 5 minute  



Thursday

Thursday Structural: A) knees in squat x 8 support hold x 45sec hawaiian squat x 5/side active hang x 30sec 3 sets B) low gait complex (pistol, dog pee, leg through) – hold each position 5-10 seconds x 2-3 reps per side with hanging leg raise x 5 (hold last rep 5 seconds) 3 sets […]



Wednesday

Wednesday 1. Gymnast x 12 / arch to hollow x 8 / shrimp squat x 5/side – 4 sets 2. forward and backward traverse / Back squat 6×6 3. Handstand scissor 3×10 / handstand straddle x 3×10 Handstand free stand kick up practice 3×10



Tuesday

Tuesday Structural work: forward swing x 60 natural leg extension x 10 squat rotation x 10 Strength work: RDL 5×10 scap pulls x 5 dips x 15 Conditioning: turf sprints – 5 min amrap



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