PVC/Foam Roll

2 Rounds –

10 Banded OHS (band around knees, PVC Load)

10 Face Pulls

Mobility:

Green Band Ankle Work

Elevated pigeon

WOD:

5 Rounds – Not For Time:

20 Cal Bike

10 DB Floor Press

10 Plate Loaded Squat + Press (35/25)

10 Burpee (sans push up) / Thrusters (wall ball load)

POST:

STRETCH

PVC/Foam Roll

*5:35 a 10m clock will start for the following:

25 Cal Bike Ride or Curve Run

Knee Mobility on the wall

Green Band Hip Mobility – RIG

WOD:

E5MOM for 4 Rounds:

400m Run

21 KBS

15 Pull Ups

9 OHS (95/65)

POST:

25 Sorinex Roll Outs

25 Sorinex Hamstring Curls

STRETCH!

 

 

PVC/Foam Roll

*at 5:35 a 15m clock will start for the following:

Banded 4-Way Monster Walk – blue bands

Slam Ball/Barbell Shoulder Mobility

Lacrosse Ball Shoulder Work

Snatch Bar Complex – (from the white board)

STRENGTH:

Snatch – 

2-2-2-1-1-1-1 – working to a heavy single for the day

Snatch Pulls – 3×3 at the weight you get to for the single

Supinated Grip Bent Over Rows – 2×8

Conditioning:

10m on BIKE, SKI, ROW

POST –

Flutter kick tabata

 

PVC/Foam Roll

*at 5:35 start a 10m clock for:

25 Calorie Bike Ride

Elevated Pigeon

Hip Mobility (plyo box or bench)

Ankle Mobility (green bands)

WOD – partner up:

5,000m Row

Partner A: Rows

Partner B: holds plank

Break up work however you choose.

POST:

50 Step Back Lunges (25 each side)

25 Sit Up Get Ups (DB Load, one in each hand +/- 25lbs)

 

PVC/Foam Roll

3 Rounds – 

10 Cal Bike

10 Banded Air Squats

10 Orange Band Pull Aparts

Strength:

5 Rounds – not for time

10 DB Bench Press

10 Body Rows – control your pace!

10 Dips

10 Goblet Squats

Conditioning:

Death by Box Step Over – start with TWO (over and back) and add TWO every minute

 

Upon further review, we won’t finish this one as written. We’ll scale in the morning.

PVC/Foam Roll

Shoulder Mobility – BRING A LACROSSE BALL IF YOU HAVE ONE

Hip Mobility

a 10-10 WOD for 10-10 day:

10 rounds

10 reps each:

Pull Ups

Air Squats

Push Ups

Cal Bike

Ball Slam

Cal Curve

Push Press (45/35)

Flutter Kicks (1-2-3 – 1 count)

Cal Ski

Ab Mat Sit Ups

POST:

Stretch

PVC/Foam Roll

3 Rounds:

15 Cal Bike

10 KBS

5 T-Pause Push Ups

Mobility:

Knee Flexion (on the wall)

Shoulders (Wall Ball & Barbell)

WOD: 

21-15-9

Cal Curve Run

Pull Ups

*2m Rest then

21-15-9

Wall Ball Shots

Push Ups

*2m rest then

21-15-9

Cal Ski

Hang Power Clean (95/65)

POST:

3 Rounds – NOT FOR TIME

15 T2B

10 Sorinex Roll Outs

STRETCH

 

 

PVC/Foam Roll

Hip Mobility w/Green Band

Elevated Pigeon

Ankle Mobility/Squat Prep

Strength:

Back Squat –

5-5-5-3-3-3 – build to heavy triple

DB Shoulder Press – 3×8

DB Load RDL – 3×8 (two handed load – both legs at once)

Conditioning:

10 minutes on a CONCEPT machine

POST:

Stretch

PVC/Foam Roll

GREEN BAND Shoulder mobility

GREEN BAND Ankle mobility

250m Bike Ride

10 Push Ups

10 Pull Ups

10 Air Squats

WOD:

40m EMOM:

1 – 15 Cal Curve Run

2 – 10 Goblet Squats

3 – 12/10 Cal Bike

4 – 12 Box Step Overs

5 – Row 15/12 Calories

6 – 15 G2OH – 35/25

7 – 12/10 Cal Ski

8 – 10 Burpees

POST:

Stretch

PVC/Foam Roll

Hip Flexion (on the wall)

Spidey Rotations w/ Band (in the rig)

Ankle Mobility

WOD:

Teams of 3:

10m per station – 30s to rotate

1a – Bike 400m/300m

1b – Ball Slams

1c – rest

2a – Row 200m/150m

2b – T2B

2c – Rest

3a – Ski 200m/150m

3b – SA KB Snatch – switch arms every 5 reps

3c – rest

POST:

STRETCH