Workout of the Day Archives

Dynamic Warm Up
2-3 min Z1 Work
3 Rds
Kick up to HS x 3
Ring push Up x 5
Tripod x 10s
3 Rds
OHS (barbell) x10
KBS x10
Mobility
Foam Roll something
W.O.D.
A. 15 Russian KB Swings AFAFP (70/50/35), R90 x6
B. 20 sec row sprint, R2 x 6
C. 10 Mins Double Under Work

Dynamic Warm-up
2 Mins Jump Rope
Dot Dills x 3
90 Deg Quad Stretch
Mobility
Hamstrings
W.O.D. – AmRap – 5 Min on: 3min off x 5
10 Box jump, 24″/20″
10 Jumping pull-ups
10 KBS, 50/35
10 Walking Lunge steps
10 KTE
10 Push press, 45 pounds
10 Back extensions
10 Wall ball 20/14
10 Burpees
10 Double Unders
*Pick up wherever you leave off after each segment

Dynamic Warm Up
2-3 Mins Z1 Work
Inch Worm (no push-up)
Leg Swings (FL, FR, SL, SR)
3 Rds
5 OHS (PVC)
5s Handstand
5 Squat Jumps
20m Side Lunge
Mobility
Ankle work
W.O.D.
A1. Back Squat 4×4. (Chains/Bands) R2-3
A2. GHR 4×6-10 (depending on level) R2-3
B. 5 Mins
2.4.6.8.10…
OHS (115/63)
Pull-ups (Scale – ring rows, no bands)