PVC/Foam Roll

Dynamic Warm Up:

Inchworm – Spiderman Lunge Walk – Knee Tuck/Heel to hip – RDL Walk

2-4-6-8-10 reps of:

Deck Rolls

T2B

36m EMOM – 12m at each couplet:

Couplet 1:

Even Minute: 20 Cal Curve Run

Odd Minute: 10 Goblet Squats

Couplet 2:

Even Minute: 12 Cal Bike

Odd Minute: 10 Pull Ups

Couplet 3:

Even Minute: 12 Cal Ski

Odd Minute: 10 Hand Release Push Ups

POST: Stretch

 

PVC/Foam Roll

3 Rounds:

2 Wall Walks

5 Deck Rolls

10 Banded OHS (PVC Load, bands around kneed)

5 Pull Ups

WOD:

Teams of 3:

3 stations, 12m at each station – 30s to transition:

A: 200m Row

A1: Hold Plank

A2: REST

B: 200m SKI

B1: Box Step Overs

B2: Rest

C: 400m Bike

C1: T2B

C2: Rest

POST:

Teams of 4 – 5m Burpee Box Jump Challenge – Round Robin Style

 

 

 

PVC/FoamRoll

 

6:05 a clock will start for:

Knee Flexion on the wall

Elevated pigeon

Green Band Assisted Spider man lunges

5 Rounds – NOT FOR TIME:

10 OHS (95/65)

20 Calorie Ski

10 Dips

20 Ball Slams

POST:

25 Sorinex Roll Outs

25 Sorinex Hamstring Curls

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – INCHWORM – RDL Walk – Spiderman Lunge Walk – Knee Tuck/Heal to hip – Tin Man March – Lateral Lunge/Spin – Bear crawl

12 Days of Christmas WOD:

1 – Wall Walk

2 – Bar or Ring Muscle Ups

3 – Box Step Overs

4 – TGU’s (2 per side)

5 – G2OH (35/25)

6 – Wall Ball Shots

7 – T2B

8 – Push Ups

9 – KBS

10 – Calories Skiing

11 – Burpees

12 – man makers

PVC/Foam Roll

3 Rounds –

10 Green Band RDL’s

10 Face Pulls

10 Banded Pull Aparts

WOD:

2000m Row

5000m Bike

2000m Ski

100 Ab Mat Sit Ups

Post:

Stretch

PVC/Foam Roll

*5:35 clock starts for:

Slam Ball Barbell Shoulder Mobility

Green Band Ankle Mobility

20 Banded Pull Aparts

20 face pulls

WOD:

*we’ll find partners and alternate ski erg and double meters on bike

200m Row

25 Pull Ups

25 OHS (45/35)

400m Row

20/20

600m Row

15/15

800m Row

10/10

100m Row

5/5

POST:

6-45-90

Post – Post:

Foam Roll/Lacrosse ball

PVC/Foam Roll

2 Rounds – warm up tempo

250m Row

10 Body Rows

10 T-Pause Push Ups

STRENGTH:

3 ROUNDS – NOT FOR TIME

10 Pull Ups – Do AT LEAST 5 STRICT pull ups every set – you can kip the other 5

10 Barbell Thrusters – 95-75-65-45-35 – Pick a weight

15 Sorinex Cart Roll Outs

20 Ball Slams

POST:

3 Rounds –

10 Box Step Overs

10 Goblet Squats

10 Calorie Ski

STRETCH!

PVC/Foam Roll

3 rounds:

15 cal bike

10 T-pause push ups

10 Banded Air Squats

5 Deck Rolls

WOD:

Tabatas –

1 – Sit Up Get Up (35/25)

2 – Box Step Overs

3 – DB load G2OH (30/25/20)

4 – Ski Erg for Cals

5 – Flutter Kicks

POST:

Stretch

 

PVC/Foam Roll

*5:35 a clock will start for:

Knee Flexion

Green Band Ankle Mobility

Elevated Pigeon

Strength:

Box Squat –

4×5 adding weight every time –

3×3 Cross load at your last 5 plus 10%

Supinated Grip Bent Over Row – 3×10

Ring Dip or Rig Dip – 3×10

Conditioning:

10m on a concept 2 erg machine

 

PVC/Foam Roll

2-4-6-8-10 of:

Cal Ski

Pull Up

Warrior Sit Up

WOD:

40m EMOM:

1 – 10 burpees

2 – 12 Cal Bike

3 – 5 HPC’s (135-115-95-65 – pick a weight that’s appropriate)

4 – 12 Wall Ball Shots

5 – 15 Heavy KBS

POST:

STRETCH