PVC/Foam Roll

500m Bike

4-way Monster Walk w/ 5 Air Squats

Knee Flexion – 90s per knee

Banded Ankle – 90s per knee

Squat Practice – 10 reps

STRENGTH

Box Squat – 5-5-5-3-3-3

DB S/L RDL – both hands, 1 leg – 3×5 each leg

Body Rows – 3×10

Conditioning:

10m EMOM:

Even – 10 Wall Ball Shots

Odd – 12/10 Cal Ski

PVC/Foam Roll

Dynamic Warm Up:

Inchworm – Spiderman – Bear Crawl – RDL Walk

2 Rounds:

10 Face Pulls

10 Band Pull Aparts

10 Banded OVC OHS

WOD:

E3MOM for 30m

250/200m Row or Ski

9 Air Squats

6 Push Ups

3 C2B Pull Ups

POST:

STRETCH

 

PVC/Foam Roll

Dynamic Warm Up:

Inchworm – Spiderman Lunge walk – Bear Crawl – RDL Walk

2-4-6-8-10 of:

Pull Ups

Push Ups

Ab Mat Sit Ups

Teams of 3:

12m per station – 30s transition

1A – ROW – 250/200m

1B – Ball slams

1C – REST

2A – Curve Run – 25 Cals

2B – Wall Sits

2C – Rest

3A – Bike 500/400m

3B – Battle Ropes

3C – REST

POST:

Stretch

 

 

PVC/Foam Roll

500m Row

4-way banded monster walk w/ 5 air squats

1000m Bike

Knee Flexion – 90s per leg

2-4-6-8-10 of:

Pistols (total number, so 2 reps = 1R/1L)

Body Rows w/ 1s pause at the top

WOD:

21-15-9

Cal Curve Run

Wall Ball Shots

*rest 2m then:

21-15-9

Cal Ski Erg

G2OH – 35/25

POST:

Flutter Kick Tabata

 

 

PVC/Foam Roll

3 Rounds –

12 Cal Bike

10 Banded Air Squats

2 Wall Walks

52 Card fun!

Hearts – T2B

Clubs – Push Ups

Diamonds – Warrior Sit Ups

Spades – Box Step Ups (Each Leg)

Jokers – 10 burpees

POST:

Stretch

 

PVC/Foam Roll

Rowling – 10 x 150m target – deck rolls for over/unders

Knee Flexion – 90s per leg

Elevated Pigeon  -90s per leg

Banded Ankle Mobility – 90s per leg

Assisted Spiderman Lunge – 30s per arm/side

STRENGTH:

Dead Lift – 5-5-5-3-3-3

Body Rows – 3×10

Sorinex Hamstring Tucks – 3×10

Conditioning:

10m Concept 2 effort

 

PVC/Foam Roll

PVC/Foam Roll

500m Row

10 Face Pulls

10 Green Band Good Mornings

10 Banded Pull Aparts

10 PVC OHS

Teams of 3:

1A – 500m Bike

1B – Sit/Up Get Up – 15/10

1C – REST

2A – 250m Row

2B – PLANK

2C – REST

3A – 250m Ski

3B – OHS – PVC Load

3C – REST

POST –

STRETCH

 

PVC/Foam Roll

2 Rounds:

250m Row/Ski or 500m Bike

Lateral Monster Walk w/ Air Squats down and back

 

10+1, 9+2…..2+9, 1+10 of:

Deck Roll

Wall Ball Shot

WOD:

20m AMRAP

4 Deck Snatch – 95/65

8 Bar Over Burpees

12 Step Back Lunges (6 per side)

16 Air Squats

20 Ab Mat Sit Ups

Post:

Stretch

 

 

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – Inchworm – Spiderman Lunge – RDL Walk

10m EMOM:

15 Cal Curve Run

10 Banded Air Squats

WOD:
Rowing Helen

3 Rounds for time:

500m ROW

21 KBS

12 Pull Ups

POST:

50 Sit Up Get Ups – NOT FOR TIME!