PVC/Foam Roll

5:35 a 10m clock will start for:

Knee Flexion

Elevated Pigeon

IT Band Foam Roll

Clean Bar Complex:

RDL

High Pull

Pocket Clean

Front Squat

Good Morning

Strength:

2 Position Clean- 8×2 – build to a heavy 2-position max

Front Squat 3×3 at your heaviest clean

Conditioning:

10m AMRAP

Bear Crawl – down and back

Farmer’s Carry – down and back

10 Pull Ups

20 Double Leg Lifts

POST:

Lacrosse Ball:

Feet, Hips, Traps/Lats

PVC/Foam Roll

2-4-6-8-10 of:

T-Pause Push Ups

Toes 2 Bar

 

21-15-9

Cal Bike

PVC Load OHS

 

WOD:

5 Rounds for time –

25 Cal Curve Run

5 Hang Power Snatch (95/65/45)

15 Ab Mat Sit Ups

*Rest 2m between rounds – each round should be full speed!

Post:

Stretch

 

PVC/Foam Roll

5:35 a 12m clock will start for:

Green Band Ankle

Elevated Pigeon

10 Green Band Good Mornings

4-Way Monster Walk w/ Air Squats

Strength:

Box Squats – 5×5

*Foam Roll between Sets – IT Bands, Quads, Hammy’s

DB Load RDL (two hands/both legs) – 3×8

DB Load Bulgarian Split Squats – 3×5 each leg

Conditioning:

10m EMOM:

Even – 15 Cal Bike

Odd – 12 Cal Ski

POST:

Stretch

 

 

 

1.20.20

Quick Update Post:

I am gone all week next week, headed to the desert for work.  Kym will post workouts, pay attention to SLACK and this BLOG for updates.

A new 12-week program will kick off on Monday, January 20th.

-Zach

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – inchworm – spiderman lunge walk – RDL Walk

4-Way Banded Walk w/ 5 Air Squats

WOD:

Partner Chipper:

Break Up the Work however you want, only one person works at a time:

100 Calorie Row

100 Ball Slams

100 Calorie Ski

80 Squat with Plate Chest Press

100 Calorie Bike

60 Pull Ups

100 Calorie Ski

40 Push Ups

100 Calorie Bike

20 KBS

100 Cal Row

 

 

PVC/Foam Roll

5:35 a 10m clock will start for:

Elevated Pigeon

Green Band Assisted Spiderman Lunge

Knee Flexion

WOD: 

5 Rounds:

10 DB Arnold Press

10 Push Ups (hands on DB’s)

15 G2OH (35/25)

20 Box Step Overs

Conditioning:

10m EMOM

Even – 10 burpees

Odd – 10 T2B

PVC/Foam Roll

100m Rowling – 10 rounds – burpee punisher

WOD For Time:

10-20-30-40-50

Ab Mat Sit Ups

Wall Ball Shots

*we’ll all catch our breath once everyone is finished, then:

WOD For Time:

21-15-9

Ski Erg Cals

Heavy KBS

POST:

Stretch

PVC/Foam Roll

5:35 a 10m Clock will start for:

Slam Ball/Barbell Shoulder Mobility

Knee Flexion

Green Band Ankle Mobility

2 Rounds:

15 Cals on an ERG Concept

10 Banded Air Squats

5 Pull Ups

Strength:

Dead Lift –

5-5-5-3-3-3 – build to a heavy triple for the day

Body Rows – 3×10

Dips – 3×10

Conditioning:

10m on an ERG – pick one

 

PVC/Foam Roll

4-way banded walks

20 banded Pull aparts

20 Face Pulls

3 Wall Walks

25 Cal Bike Ride

WOD:

4 x 500/400m Row – E3MOM

4 x 500/400m Ski – E3MOM

POST:

Flutter Kick Tabata