PVC/Foam Roll
2-4-6-8-10 of:
Push Up
Warrior Sit Ups
G2OH (35/25)
WOD:
5 Rounds – not for a speed record, be deliberate and in control:
15 Cal Row
10 Dips
20 KBS
20 Cal Curve Run
10 Goblet Squats
POST:
25 Sorinex Pikes
25 Sorinex Glute/Ham Tucks
Author: Zach Fletcher
3.18.20
PVC/Foam Roll
Dynamic Warm Up
Inchworm – Bear Crawl – Spidey Lunge – Reverse Bear Crawl
5 Rounds:
25 Cal Bike
15 KBS
10 Ab Mat Sit Ups
5 Pull Ups
WOD:
For Time:
21 – Ball Slams
21 – T2B
18 – Ball Slams
18 -T2B
15 – Ball Slams
15 – T2B
12 – Ball Slams
12 – T2B
POST:
Stretch
3.17.2020
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
3.16.2020
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
3.13.2020
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
3.12.2020
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
3.11.2020
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
3.10.2020
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
3.9.2020
PVC/Foam Roll
2-4-6-8-10 of:
Pull Ups
T-Pause Push Ups
Ab Mat Sit Ups
30m EMOM:
1 – 12 Ball Slams
2 – 20 Cal Curve Run
3 – 10 Burpees
4 – 15/12 Cal Ski
5 – 12 T2B
6 – 15/12 Cal Bike
POST:
Stretch
3.6.2020
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
Bar GYM 