WOD – Workout Of The Day

 



Monday

Monday Strength Work: Chinup 5×5 Single Leg Deadlift 5×5 __ Structural Work: 4-5 sets.. Pelvic Tilt x 10 Scap Pulls x 10 Straddle Oblique x 10 Table Rocks x 10 __ Conditioning Work: Burpee Tabata  rest 1 minute  Rock Climber Tabata



Friday & Saturday

Friday & Saturday Friday GST 1. Fingertip push-up x 10 with Jefferson curl x 5 with Bridge Rotation x 10 – 2 sets 2. Support x 30s with Bridge Hold x 30s – 4 sets 3. Inside squat x 10 with Hawaiin Squat x 10 with Side step up x 10 – 4 sets 4. […]



Wednesday

Balance  Wrist and Shoulders Straddle Oblique stretch x5/side / Pike bounce x10 (3 sets) Gymnast stretch x8/ Plank hold x45s (3 sets) Jeff curl x 5/ Prone HS hold x60s (3 sets) Shoulder taps x20/ Step behind x turf  (3 sets)   10-15mins Work on kick ups Scissors Free standing HS    



Tuesday

Tuesday Strength/Skill Work: Deadlift 7×3 with Dips x 10 and V-ups x 10 ___ Structural Work: Pelvic Tilt x 10 Inch Worm x 3 ___ Conditioning Work: 10-9-8-7-6-5-4-3-2-1 of.. Burpees / Kettlebell Swing / Hanging Leg Raise



Monday

Monday Strength/Skill Work: Barbell Row 5×8 Walking Lunge 5×8 (Front Rack with Kb’s)  __ Structural Work: 3 sets.. Overhead Wall Squat x 10 Scap Pulls x 10  __ Conditioning Work: 50 meter sprints x 10



Friday & Saturday

Friday & Saturday Friday GST 1. Dislocate x 12 with Inside Squat x 12 – 4 sets 2. Scap Pulls x 8 with Table rocks x 8 with Shrimp Squats x 8/side – 3 sets 3. Inverted Hang x 30sec with Pushup Hold x 30sec – 5 sets 5. Core Beat down 6. Play ___ […]



Thursday (Foundations Class at 515pm!)

Thursday Strength/Skill Work: Power Clean 6×5 with Straddle ups x 8 ____ Structural Work: 3 Rounds.. Step Behind x Turf Side step ups x 5/side Crab Walk x Turf ____ Conditioning Work: 4 Rounds.. Run to the lights and back KB Swing x 25  



Wednesday

Balance day Wrist stretches 2 sets Wrist pu x5r / Wolf stretch x5/s Wrist rocks x5r / Prone pelvic tilts x10r First knuckle x5r / Sub Scap pu x10r Fingertip pu x5r / Dislocate x 10r 3 sets of each Arch body rocks x20r / Hollow rocks x20r Prone H.S. hold x60s with partner- rest […]



Tuesday

Tuesday Strength/Skill Work: 4 sets.. Heavy Sled Push  Walking Lunge x 10 Pushup x 5-10 Structural Work: 3 sets.. Straddle Oblique x 10 Pike Compression x 10 Pelvic Tilt x 10 Structural Work 2: 2-5 sets.. Loaded Split x 10/side  Bridge Hold x 30-60



Monday

Monday Strength/Skill Work: Kettlebell Press 5×8 Front Squat 5×4 ___ Structural Work: 2 sets.. Gymnast Stretch x 10 Diagonal Stretch x 10 ___ Conditioning Work: 50 Meter Sprint x 10



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