PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
10-8-6-4-2
Lateral Lunge (45/35) – barbell on your back like a back squat (1R + 1L = 2 REPS)
Body Rows
Strength:
2-Position Snatch (Sub Clean) – 8×2
Supinated Grip Bent Over Row – 3×8
Conditioning:
1m Curve Run
or
3k Row or Ski
or
6k Bike
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
10m EMOM
5 Burpees + 5 Pull Ups
E6MOM for 5 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
5 Goblet Squats
10 KBS
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD – NOT FOR TIME!
5-4-3-2-1
Thrusters (45/35)
Pull Ups
STRENGTH:
OHS (sub front Squat) – 2×4 warm up/build up then 4×4 cross load
Conditioning:
15m AMRAP
15 Cal Bike
15 Ball Slams
15 Cal SKI
15 T2B
POST:
Stretch
OPEN GYM
I am traveling for the new year. Scroll the blog and find a workout, have some fun and mix it up. The group will have to discuss the NYE or NYD workout plan(s). Kym can write something diabolical!
Happy New Year!
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Buy In:
1000m Row
Then – 5 Rounds of:
10 Box Step Overs
10 Squat w/Plate Press
10 G2OH 35/25
15 Ab Mat Sit Ups
Cash Out:
1000m Ski
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Strength
Land Mine Thruster – 3 x 6 (slow and steady)
Barbell RDL – 3×8 (keep it light)
KBS – 3×15
Goblet Squat – 3×5 w/ 1s pause in the hole
2-Position Clean – 6×2
Arnold Press – 3×8
Supinated Grip Bent Over Row – 3×8
Sorinex Cart Roll Out – 30 total
Conditioning:
Easy Bike or Row for 10m
OR
Balance and Mobility Work
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
BIKE = 10 PULL UPS
ROW = 7 BURPEES
SKI = 12 Box Step Overs
POST:
Ab Mat Tabata
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Just like the song – start with 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.
1 – Man Maker (DB Load)
2 – C2B Pull Ups (sub standard pull ups)
3 – Burpees
4 – T2B
5 (0)y Farmer’s Carry (outside – DB LOAD)
6 – Wall Ball Shots
7 – Box Step Overs
8 – Goblet Squats
9 – T Pause Push Ups
10 – Warrior Sit Ups
11 – SA KB or DB Snatches – 11 per side!
12 – Cal Ski/Bike
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
Partner Row or Ski Ladder – You Go/I Go:
150m
250m
350m
500m
500m
350m
250m
150m
POST:
Tabata – Sit/Up Get Up & Flutter kicks holding plate (alternate)
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
Partner WOD – FOR TIME – everyone burpees together, split the rest of the work evenly.
10 Burpees (Together)
100 SA Kettlebell Swings 1r+1L=1 rep (53/35)
10 Burpees
80 Wall Balls (24/20)
10 Burpees
60 Wall Ball Shots
10 Burpees
80 Ball Slams
10 Burpees
100 HR Push Ups
10 Burpees
Bar GYM 