PVC/Foam Roll

Dynamic Warm Up – 

Bear Crawl – Inchworm – Spidey Lunge – RDL Walk – Tin-man March – Knee Hug/Heel2Hip – Reverse Lunge Walk – Bear Crawl

11-28 (get it?!)

Find a Partner – Leapfrog Format – 2x through (everyone does everything once)

1 – 28 cal run

2 – 28 cal bike

3 – 28 push ups

4 – 28 pull ups

5 – 28 kb swing

6 – 28 burpees

7 – 28 ball slams

8 – 28 box jumps

9 – wall ball shots

10 – 28 front squat 95/65

11 – 28 hang cleans 95/65

POST:

Still with your partner –

Chip Away at 2800m Row

Partner A rows while Partner B executed 11 Man Makers (no renegade row)

Switch after 11 reps

RX Weight is 25/15

 

PVC/Foam Roll

1 –

10 Rounds Ski Erg Rowling – 100m Target – Deck Roll Punisher

2 – 

3 Rounds – not for time

15 Cal Bike

10 KBS

10 Goblet Squats

3 –

5 Round EMOM

40s wall sit (20s rest)

4 – 

3 Rounds – not for time

10 T2B

10 Warrior Sit Ups

MOBILITY WORK – We’ll spend the remaining time stretching and taking care of ourselves.

 

 

PVC/Foam Roll

Dynamic Warm Up –

Bear Crawl – Inchworm – Spidey Lunge – RDL Walk – Tin-man March – Knee Hug/Heel2Hip – Reverse Lunge Walk – Bear Crawl

Snatch Bar Complex – on the board

Strength

Hang Snatch – 3×3

Deck Snatch – 2×3

OHS – 3×3

Conditioning – 

10m on an ERG Concept

 

PVC/Foam Roll

*5:35 a 10m Clock will start for:

Elevated Pigeon

Green Band assisted Spiderman Stretch

Green Band Ankle mobility

Partner Up – 10 rounds (each) – everyone will pull 5K

Partner A: Rows 500m

Partner B: 5 Pull Ups/10 Push Ups/15 Ab Mat Sit Ups (rest with remaining time)

POST:

Stretch!

PVC/Foam Roll

*5:35 a 10m Clock will start for:

Med Ball/Barbell Shoulder mobility

Green Band Ankle mobility

Lacrosse Ball Shoulder Torture

Teams of three:

30m EMOM in teams of 3 – 

1m – Ski Erg

1m –  1/2 Burpee Wall Ball Shot over the RIG

1m REST

POST – 

Partner Med Ball Pass – 4 Rounds of 40s work, 20s rest

Post/Post –

Stretch

 

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – Inchworm – Spidey Lunge – Lateral Squat w/ twist – Reverse Lunge Walk – RDL Walk – Tin-man March – Bear Crawl

5 Rounds – not for time – 

20 Cal Row

5 Dead Lifts (225/175)

10 Step Back Lunges (10 each side)

10 SA KB Snatches (5 per arm)

10 Sit Up Get Ups (45/35)

POST:

5x250m Bike Sprints

POST/POST:

Stretch!!

PVC/Foam Roll

3 rounds – 

15 Cal Bike

10 KBS

7 T-Pause Push Ups

1 Wall Walk

TABATAS – 

1 – Battle Ropes

2 – G2OH (25/15)

3 – OHS (45/35)

4 – Burpees

Post:

Death by T2B – go up by 2’s

right into – 

Death by (target) Air Squats – start at 10 and go up by 2’s

Stretch!

 

 

PVC/Foam Roll

*5:35 a 12m clock will start for:

Slam Ball/Barbell Shoulder mobility

Lacrosee ball shoulder torture

Green Band Hip Mobility

Green Band Spiderman Lunge

Clean Barbell Complex – on the board

2-position Clean:

Deck and Hang

8 sets of 1 deck + 1 hang

add weight for the first 5 sets – crossload the final 3

Renegade Row – 3×10

DB Bench Press – 3×10

Conditioning:

10m on an ERG concept

Post:

Stretch

PVC/Foam Roll

*5:35 clock starts for:

Green Band Ankle Mobility

Knee Flexion

Elevated Pigeon

40m EMOM:

1 – 12/10 Cal Bike

2 – 10 Ball Slams

3 – 12/10 Cal Ski

4 – 10 Box Step Overs

5 – 15/12 Cal Row

6 – 10 Pull Ups

7 – 18/15 Cal Curve

8 – 15 KBS

POST:

STRETCH

PVC/Foam Roll

Dynamic Warm Up – 1 length per movement

Inchworm – Spider Man Lunge Walk – RDL Walk – Tin Man March – Bear crawl – Reverse Lunge Walk – Reverse Bear Crawl – Knee Tuck/Heel to Hip Walk

Teams of 3 – 12m at each station – 30s rest to transition:

1A – Row 250/200m

1B – Hold Plank

1C Rest

2A – Run 25 Cals on Curve

2B – Ball Slams

2C – Rest

3A – Ride 15 Cals

3B – T2B 

3C – Rest

POST:

5 Rounds:

40s wall sit/20s rest

*Set the clock for 5m, EMOM sit on the wall for 40s allowing for 20s rest.

Post/Post:

Stretch