WOD

Thursday May29

WARM-UP BODY FLOW... 1:00 Cat-Cows 1:00 Elbow to Instep w/ Rotation (each side) 1:00 Tempo Air Squats (5211) (Stay active) 1:00 Wall-Sit With an empty barbell, perform... 10 Back Squats 8 Cossack Squats 6 Kang Squats 4 Tempo Back Squats (30X1) STRENGTH 5x5 (30X1)*...

Thursday May 28

AT GYM WARM-UP EMOM x 4:00 Min 1 - RUN (Mod Effort) Min 2 - 2 Inch worms + 8 Ring Rows Into… EMOM x 4:00 Min 1 - Run (Mod Effort) Min 2 - 4 Burpees + 8 Jumping Lunges EXTENDED WARM-UP 3 SETS 5-10 Strict Pull-up 1:00 Handstand Hold/Plate or B Hold -Rest as Needed b/t...

WEDNESDAY MAY 27

AT THE GYM WARM-UP 3 ROUNDS 1:00 cardio (Increasing effort each round) 5 Inchworms 10 Step Back Lunges 10 Med Ball Push Presses 10 Jump Squats 5 Broad Jumps With a barbell… 2 ROUNDS 5/5 Full Grip Elbow Punches 10 Tall Muscle Cleans 10 Empty BB Front Squats 10 Good...

Tuesday May 26

DAILY-5 WARM-UP 1:00 Cardio Choice into... EMOM x 4 MINUTES* MIN 1 - :45 Single DB Press MIN 2 - :45 Single DB Front Squats *Hold DB Across Chest (No Measure) PUSH X PULL STRENGTH EMOM x 10 MINUTES MIN 1 - :50 Max Slow DB Renegade Row/Strict PU or Ring Row MIN 2 - :50...

Monday May 25 Memorial Day

Teams of 4 For time each teammate will complete 400m run 5 rounds of 5 pull ups 10 push ups 15 air squats 400m run Your total time is each teammates time combined Teams of 2 Both partners Run together 1mile -Then all reps divided between partners- 100 Pull Ups 200...

Saturday May 23

DAILY-5 WARM-UP 2:00 Cardio Choice into... 3 SETS :30 Lunge w/ Twist :30 Kang Squats (No Measure) SATURDAY SQUATS 4 SETS ON A 12:00 CLOCK... 1:00 Wall Sit 10 Goblet Lunge Squats* *1 Rep = Forward Lunge R + Forward Lunge L + Squat. -Rest as Needed b/t Sets- (Score is...

Friday May 22

DAILY-5 WARM-UP 1:00 Cardio Choice into... EMOM x 4 MINUTES 10 Single DB Russian Swing + Max Sit-ups (No Measure) FULL-BODY STRENGTH 3 SETS ON A 10:00 CLOCK... 6 DB Deadlifts 8 DB Hang Power Cleans 10 DB Up-Downs -Rest as Needed b/t Sets- (Score is Load) FULL-BODY...

THURSDAY MAY 21

DAILY-5 WARM-UP 2:00 Cardio Choice into... AMRAP x 3 MINUTES 3/3 SA DB Deadlift 3/3 SA DB Upright Row 3 Up-Downs 3 Burpees (No Measure) PUSH X PULL STRENGTH EMOM x 12 MINUTES* MIN 1 - :50 Single DB Upright Row MIN 2 - :50 Single DB Press MIN 3 - :50 Single DB Overhead...

Wednesday May 20

DAILY-5 WARM-UP 1:00 Cardio Choice into... EMOM x 4 MINUTES MIN 1 - :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 - :45 Single DB Front Squats* *Hold DB Across Chest (No Measure) BODYWEIGHT PUMP 3 SETS FOR MAX REPS 1:00 - Hollow Rocks 1:00 - Air Squats 1:00 - Glute...

Tuesday May 19

Tuesday May 19

DAILY-5 WARM-UP 1:00 Cardio Choice into... EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into... EMOM x 2 MINUTES :30 Single Unders :30 Burpees (No Measure) PUSH X PULL STRENGTH 6 SETS ON A 15:00 CLOCK... 10 Slow DB Floor Press 1:00 Max Plank Shoulder Taps -Rest as...