WOD – Workout Of The Day

 



Wednesday (new class)

Wednesday (new class) ** New class!! Due to the massive success of our other two STRETCH classes we are happy to announce a third. WEDNESDAY NIGHT STRETCH – 615pm As I’ve said before.. ‘You need to make this class at least once a week. At least..’ —— Balance day Finn push-up x 10 with inch […]



Monday (New Wave)

Monday (New Wave) __ ** Our next wave will focus on less complex lifts. The focus will be building raw strength through the basic Power Lifts – BENCH, DEADLIFT, SQUAT. Monday’s will be ‘BACK SQUAT’. Wednesday’s will be ‘BENCH’. Thursday’s will be ‘DEADLIFT’. This wave will last 4 weeks. ___________________ Strength/Skill Work: Back Squat 5×5 […]



Thursday

Thursday – 9 Week FINISH __ Strength/Skill Work: Snatch Max Back Squat 4 x 8 __ Conditioning Work: Rock Climbers x 30 / Prowler Push / Situps x 20 rest 1-2 minutes and repeat for 3 total rounds  



Wednesday

Wednesday Balance Day Wrists and Line: First Knuckle x 5, Finn x 5, Dorsal x 5 with 45 second Straddle Hollow Hold – 3 sets Fingertip x 5, Torch x 5, Wrist Walk x 5 with 45 second Arch Body Hold – 3 sets Handstand Work: Angry Cat x 30sec with Walking Lunge x 10 […]



Tuesday

Tuesday Strength Front squat 5×5 with ring row x 8 and V-up x 8 Structural tri-lat stretch x 45sec straddle hold x 45sec Conditioning broad jump  turf table walk turf  



Monday

Monday – New Wave __ Strength: Snatch 5 x 5 __ Structural: 3 Sets of.. Bridge Wall Walk x 3-5 Duck Walk x 30 steps __ Conditioning: 5 Minute AMRAP: Single leg Broad Jump x 5/side Kettlebell Swing x 5  



Tuesday

Tuesady Strength: Back  Squat 6 x 6 Structural: 3 sets. Squat Rotation x 10 Jefferson Curl x 10 Gymnast Stretch x  10 Conditioning: Sled push x 3 rounds



Wednesday

Wednesday Balance Day – WP: First Knuckle 5 x 10 Diagonal Stretch 5 x 5/side Jefferson Curl x 5 x 5 – LINE: Loaded Hollow Rock Hold x 30 sec x 4 sets Wall Bridge x 30 sec x 4 sets Loaded Arch Body Hold x 30 sec x 4 sets – HS: Angry Cat […]



Tuesday

Tuesday Strength/Skill Work: Bench Press 5 x 5 Ring Row 5 x 10 __ Structural Work: Dislocate x 8 Hip Swivel x 8 Bridge Reaches x 8 Kneeling Hip Extension x 8 __ Conditioning Work: 3 Rounds of.. Air Squat x 40 Pushup x 10



Monday

Monday Strength/Skill: SN Pull 5 x 3 SN Balance 5 x 3 PW SN 5 x 3 Conditioning: 4 Rounds of.. KB Swing x 20 / Situps x 20 / Rock Climbers x 20



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