WORKOUT OF THE DAY  

Wednesday 9.30.20 

QOD: Would you rather live without music or TV?

Mob: PVC Pass Through x45s + WF OHD Squat x30s 

3 Rounds 

PVC Snatch Balance x5

Goblet Squat x10 

Squat Thrust x15 

Skill: Snatch Tech 

1x5e PVC/BB Oly W/U (½ RDL, Shrug, High Pull, PS, SS) 

EMOM x5m

1 Pocket Snatch + 1 Hang Squat Snatch (ak) @ 60-65%*

Strength: Back Squat 

3 Sets: 

5-6 Back Squat @ RPE 7 (Slightly heavier than prev week) 

• KB Deadbug x30s ea 

WOD: 9 mi...

Monday 9.28.20 

QOD: Have you ever re-gifted anything? If so, what was it?

Softball Pecs x30s ea + Softball Infras x30s ea 

Dynamic Warm up x 8-10 min

Hip series x 5 each

Glute bridge x 10

1 leg glute bridge x 10 each

Supine leg swing x 5 each

Mtn climber x 10 each

spider mans x 5 each

Knee tuck to toe touch x 5 each

Piriformis x 5 each

Piriformis skips x 5 each

Jumping jacks x 20

Skill:  Floor Press Tech 

Teach Set-Up

1x10 Empty BB

1x8 @...

Saturday 9.26.20
QOD: Would You Rather… Talk Like Yoda Or Breathe Like Darth Vader?  (8-10m) 

Mobility: 

Press-Ups x10 + Alt Bird Dogs x5e 

Dynamic W/U:

Quad Hip Series x10e 

Mt Climbers x10e 

Spiderman w reach x5e 

Crossover Ham Stretch x5e

Knee Tuck x5e 

Pushup/Kneeling PU to Inchworm x5

Jumping Jacks x10 

Seal Jacks x10 

Skill: Deadlift  (10-12m) 

1x5e PVC Hip Hinge, PVC RDL to DL, BB RDL to DL 

EMOM x 6m

Min 1: 3 Deadlifts w Ch...

Friday 9.25.20 

QOD: Would You Rather Go To A Club, House Party, Or A Small Get Together Of 4 Or 5 Friends?

Mob:  

SB Pecs + SB Infras x30s ea + Puppy Dog Stretch x60s 

6m AMRAP 

Wall/Pike Walk to 20-30s WF Hold 

30 SU/DU/PSU

Plank w Reach x5e 

Skill: Handstand Skill (8-10m) 

3 Rounds:

Wall Kick-Ups x5*

Superman Rocks x15-20 

Every 2mins for 6mins 

10-15y HSW

WOD: 20 Min EMOM

Min 1: 8-10 HSPU 

Min 2: 15/12 Cal AB 

Min 3: 8-10 C2B 

Min 4: 50 DU

Thursday 9.24.20 

QOD: What food Combination do you want to ban?

Mob: (8-10m)

SB Piriformis x30s ea, PVC Front Squat Hold x30s 

3 Rounds: 

30s Goblet Squat 

15s Rest 

30s Tempo Pushup 

15s Rest 

30s Box Jump/Box Step-Up 

Skill:  Front Squat Tech (12-15m) 

1x5e Air Squat, PVC Front Squat, BB Front Squat

EMOM x6m

Min 1: Tempo Front Squats (3/1/1) x5 @ 60-65%*

Min 2: 20s Side Plank ea Side 

*Modifications: Lighter Bar, Empty, PVC, to Box,...

Wednesday 9.23.20 

QOD: Would you rather never be able to take your shoes off or never be able to wear shoes?

Warmup: (8-10m) 

Band shoulder series 2 x 15 each

Face pull

Tricep Ext 

ER

6 Min EMOM

Min 1: 150-200 M row

Min 2: 10 Ring Rows

Min 3: Wgt dead bug x 5 each

Skill: Bench Press Tech (10-12m) 

Teach Set-Up

1x10 Empty BB

1x8 

1x5

3 Sets 

Bench Press @ 65-70% x5-6 

2 KB Tri Ext x12-15*

Seated Band Pulldown x15-20 

*Modifications: Lighter BB/Em...

Tuesday 9.22.20

QOD: If you had to choose only brushing your teeth before bed or in the morning, which would you choose?

Mob: (8-10m) 

Ring squat Breathing x 60s

PVC front rack stretch x 30s ea 

7 min AMRAP 

Inchworm +pushup x 5

PVC thruster x 10

Run/Row 200m

Skill: Hang Power Clean 

1x5e PVC/BB Oly W/U (½ RDL, Shrug, High Pull, PC, SC) 

EMOM x 6m 

3 Hang Power Clean @ 65-70%*

Strength: 3 Rounds   

Clean DL w. Pause x3 ( pause bk and a...

Monday 9.21.20 

QOD: Would you consider yourself a defensive or aggressive driver?

Prone Pec Stretch x45s ea + Prone Press-Ups x10 

3 Rounds: 

15 Hollow Body Rocks or Plank Hold x30s 

15 Banded Facepull + 15 Banded Tri Ext 

20 MB Alt V-Ups (10e)*

*Can substitute BW* 

Skill: T2B Skill 

3 Rounds

8 Bar Kips 

10 Hip Flexor Drill 

10m EMOM 

Min 1-5: 5-6 Strict T2B*

Min 6-10: 8-10 Kipping T2B*

*Modifications: Strict Leg Raise/T2KB, Kipping K2E/Kip...

Saturday 9.19.20

QOD: What’s A Movie You Can Practically Quote From Start To Finish?  (8-10m) 

Mobility: 

PVC Pass Through x45s + PVC OHD Squat x10 

Dynamic W/U:

Quad Hip Series x10e 

Mt Climbers x10e 

Spiderman w reach x5e 

Crossover Ham Stretch x5e

Knee Tuck x5e 

Pushup/Kneeling PU to Inchworm x5

Jumping Jacks x10 

Seal Jacks x10 

Skill: Snatch Tech  (10-12m) 

1x5e PVC/BB Oly W/U (½ RDL, Shrug, HP, PS, SS, OHD Squat) 

W/U 2x3 

EMO...

Friday 9.18.20 

QOD: Would you rather give up bathing for a month or give up the internet for a month? (8-10m) 

Mob:  

Press-Ups x10 + Alt Bird Dog x5e 

EMOM x 6:

Min 1: 10 Squat Thrust 

Min 2: 15 Russian KB Swing 

Min 3: 10/8 Cal AB 

Skill: Deadlift Skill (10-12m) 

1x5e PVC HH, PVC RDL to DL, KB RDL to DL, BB RDL to DL 

W/U 2-3x3 work up to %

EMOM x 6m

Min 1: 5 Deadlift w Chain @ 60-65% 

Min 2: KB Deadbug x20s ea

*Modifications: KB RDL to...