WOD – Workout Of The Day

 



Thursday (Foundations class 515pm)

Thursday Strength/Skill Work: Power Clean 5×3 (Knee position) Good Morning 4×8 __ Structural Work: Tri/Lat Stretch x 30s Inch Worm x 5 Squat Rotation x 10 __ Conditioning Work: 4 sets for time.. Plate Situp x 10 Jumping Lunge x 20  



Wednesday

Wednesday Warm up Wrist 3 sets First knuckle x8 Wrist builder x8 Dorsal x8 Finn x8 10 hollow rocks 10 arch body rocks Line 2 sets Loaded dislocates x10/ flood hs hold x45s 3 sets Gymnast stretch x8/ C2W x40s/ Step behinds x8 4 sets Shoulder taps x24reps (plank, angry cat or C2W) HS work […]



Tuesday

Tuesday Strength/Skill Work: 20 minutes of work.. Pushup x 3 / Active hang x 5 / Overhead Wall Squat x 10 __ Structural Work: 15 minutes of work.. Bridge Work with Horse Squats x 6 __ Conditioning Work: For time.. Run to Cumberland  Kettlebell Swings x 40  Run to York Burpees x 20  



Monday

Monday Strength/Skill Work: Back Squat 6×3 with KB press 6×3 Bench Press 6×3 with Pullups 6×3 __ Structural Work: 3 sets.. Dislocate x 5, Gymnast Stretch x 5, OHS x 5 __ Conditioning Work: Prowler Push x 2-5



Friday & Saturday Gymnastics Friday’s 1. Front Roll x 5 with Gymnast Stretch x 5 – 4 sets 2. Dips x 5-10 with Knees to feet x 3-5 – 4 sets 3. False Grip Hang x 25sec with Single Arm Plank x 25sec/side – 5 sets 4. Tuck Rocks – 200 for time ___ Saturday […]



Thursday

Thursday     Clean DL 3-3-3-3-3 Active hang reps 6-6-6-6-6 Behind the neck press 6-6-6-6 Box jump 6-6-6-6 Conditioning Floor work 20 mins    



Wednesday – Balance Day

Wednesday – Balance Day 1. Wrist Stretches & Leg Kicks – 5-10 min 2. Bridge Hold x 30sec with Floor Handstand x 30sec – 4 sets 3. Crow Hold x 30sec with Arch Body Rock x 20r – 4 sets 4. Handstand Hold x 30sec with Overhead Wall Squat x 10 – 3 sets 5. […]



Tuesday

Tuesday Strength/Skill Work: Kettlebell Squat-Stretch & Press 5×5 With Ring Row x 5 Loaded Horse Squat 4 x 8 With Scap Pulls x 12 (Rings) __ Structural Work: 4 sets.. Cuban Rotation (5151) x 5 Adductor Flies x 20 Running Man x 20 __ Conditioning Work: For time.. Hanging Leg Raise x 30 V-ups x […]



MONDAY – CLOSED

MONDAY  -  CLOSED



Friday (Gymnastics Friday) & Saturday

Friday (Gymnastics Friday) & Saturday __ Friday – GST 1. Pelican Pushup x 5 with Scap Pulls x 5 with Tuck ups x 15 – 4  sets 2. Support x 45sec with Bar hang x 45sec – 3 sets 3. Running man x 10, Knees in Squat x 10, Shrimp Squat x 5/side, Cossack x […]



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