PVC/Foam Roll
21-15-9
Cal Bike
Ab mat
5 Rounds – Not For Time
10 Dips
10 Pull Ups
20 Step Back Lunges (10 per side)
20 Warrior Sit Ups
Post:
5m total Wall Sits
TABATA Flutter kicks
Author: Zach Fletcher
10.30.19
PVC/Foam Roll
Dynamic Warm Up –
Just one length each:
Bear Crawl – Spiderman Lunge Walk – RDL Walk – Reverse Lunge Walk – High Knee Tuck and Stretch – Butt Kick Quad Stretch
Down and Back:
Lateral Lunge w/Twist – Inchworm – Tin Man March
WOD:
Tabata’s 1 Tabata Each:
1: Pull Up/Push Up (alternate)
2: Burpees
3: Sit Up/Get Up (35/25)
4: Sorinex Roll Out/Knee Tuck (alternate)
5: Ball Slams
POST:
4 x 150m Row Sprints – full recovery
10.29.19
PVC/Foam Roll
*5:35 10m Clock starts for:
Green Band Assisted Spidey Stretch
Mid-Spine Foam Roll (arms crossed/cobra)
Green Band Hip Mobility
Strength:
RDL
2×5 (Smooth and Strong – no more than 135/95)
Straight Bar or Trap Bar Dead Lift
5-5-3-3-3 – working to a heavy TRIPLE for the day
Barbell Strict Press
3×8
Body Rows
3×8
Conditioning:
10m on an ERG concept
10.28.19
PVC/Foam Roll
*5:35 a 10m clock will start
Quad/IT Foam Roll
Lacrosse Ball Shoulder Mobility
Elevated Pigeon
20 Banded Air Squats
WOD:
30m EMOM:
1 – 12 Cal Ski
2 – 12 Box Step Overs
3 – 30 dbl Unders
4 – 10 Deck Rolls
5 – 15 Cal Bike
6 – 10 Pull Ups
POST:
Green Band Hip and Ankles
Green Band Splits
10.25.19
PVC/Foam Roll
*5:35am a 10m clock will start for:
-
Green Band Shoulder Flexion
-
Lax Ball Shoulder Mobility
-
Plyo Box Ankle Mobility
-
20 Banded Pull Aparts
Teams of 3 – 12m at each station:
1A – Bike 18/15 Cals
1B – T2B
1C – Rest
2A – Row 20/18 Cals
2B – DB Thrusters (35/25)
2C – Rest
3A – 25 Cal Curve Run
3B – PLANK
3C – Rest
POST:
100 Warrior Sit Ups for Time
10.24.19
PVC/Foam Roll
3 Rounds:
10 Banded Pull Aparts
10 Face Pulls
10 Green Band Good Mornings
5 Rounds – Not For Time:
10 Dips
10 Renegade Row – 5 per arm, DB Load (video demo below)
20 Step Back Lunges (10 per side)
10 Goblet Squats
POST:
30 T2B
30 Sorinex Roll Outs
Break up the work however you decide.
10.23.19
PVC/Foam Roll
Bear Crawl – RDL Walk – Knee Tuck Hug – Butt Kick Hold – Lateral Step Squat/pivot – Bear Crawl (2x Through)
3 Rounds –
150m Ski
10 Banded Air Squats
WOD:
4 – 5m WODS –
WOD 1:
400m Run
10 C&J’s (135)
10 Pull Ups
WOD 2:
3-6-12-6-3 of:
Dead Lift (225/185)
Box Step Ups/Box Jumps
WOD 3:
20/18 Cal Row
10 OHS (45/35)
10 Body Rows
WOD 4:
20 Wall Ball Shots
20 KBS
20 Ball Slams
20 Cal Curve Run
POST:
Stretch
10.22.19
PVC/Foam Roll
*5:35 will start a 10m clock:
Knee flexion on the wall
Elevated Pigeon
Med Ball/Barbell Shoulder mobility
Wrist Flexion
Strength:
Front Squat – 6-6-4-4-4-2
*work to a heavy double for the day
SL RDL – DB Load (both hands) – 3×5 each leg
Strict Pull Ups – 2 x max effort
Conditioning:
10m on an ERG implement – Bike/Ski/Row – pick one
POST:
Stretch
10.21.19
10.21.19
PVC/Foam Roll
*5:35 a 10m clock will start:
Lacrosse Ball Shoulder mobility
Green Banded Ankle Mobility
20 Face Pulls
20 Banded Air Squats
WOD – for time:
100 Calorie Row
80 Ab Mat Sit Ups
60 KBS
40 Pull Ups
20 Box Step Overs
10 Burpees
100 Calorie Bike
POST:
Lacrosse Ball Plantar Fascia Work
Foam Roll
10.18.19
PVC/Foam Roll
3 rounds:
12 cal bike
10 T-Pause Push Ups
8 Goblet Squats
WOD:
Teams of 3:
30m AMRAP – switch stations every 10m (add 30s transition time)
1 – 500m Bike Ride
1A – Ball Slams
1B – REST
2 – 250m Row
2A – Box Step Overs
2B – REST
3 – 400m Ski
3B – Battle Rope
3C – REST
POST:
4m AB MAT CHALLENGE
Bar GYM 