PVC/Foam Roll
3 Rounds –
10 Green Band RDL’s
10 Face Pulls
10 Banded Pull Aparts
WOD:
2000m Row
5000m Bike
2000m Ski
100 Ab Mat Sit Ups
Post:
Stretch
Author: Zach Fletcher
12.20.19
PVC/Foam Roll
*5:35 clock starts for:
Slam Ball Barbell Shoulder Mobility
Green Band Ankle Mobility
20 Banded Pull Aparts
20 face pulls
WOD:
*we’ll find partners and alternate ski erg and double meters on bike
200m Row
25 Pull Ups
25 OHS (45/35)
400m Row
20/20
600m Row
15/15
800m Row
10/10
100m Row
5/5
POST:
6-45-90
Post – Post:
Foam Roll/Lacrosse ball
12.19.19
PVC/Foam Roll
2 Rounds – warm up tempo
250m Row
10 Body Rows
10 T-Pause Push Ups
STRENGTH:
3 ROUNDS – NOT FOR TIME
10 Pull Ups – Do AT LEAST 5 STRICT pull ups every set – you can kip the other 5
10 Barbell Thrusters – 95-75-65-45-35 – Pick a weight
15 Sorinex Cart Roll Outs
20 Ball Slams
POST:
3 Rounds –
10 Box Step Overs
10 Goblet Squats
10 Calorie Ski
STRETCH!
12.18.19
PVC/Foam Roll
3 rounds:
15 cal bike
10 T-pause push ups
10 Banded Air Squats
5 Deck Rolls
WOD:
Tabatas –
1 – Sit Up Get Up (35/25)
2 – Box Step Overs
3 – DB load G2OH (30/25/20)
4 – Ski Erg for Cals
5 – Flutter Kicks
POST:
Stretch
12.17.19
PVC/Foam Roll
*5:35 a clock will start for:
Knee Flexion
Green Band Ankle Mobility
Elevated Pigeon
Strength:
Box Squat –
4×5 adding weight every time –
3×3 Cross load at your last 5 plus 10%
Supinated Grip Bent Over Row – 3×10
Ring Dip or Rig Dip – 3×10
Conditioning:
10m on a concept 2 erg machine
12.15.19
PVC/Foam Roll
2-4-6-8-10 of:
Cal Ski
Pull Up
Warrior Sit Up
WOD:
40m EMOM:
1 – 10 burpees
2 – 12 Cal Bike
3 – 5 HPC’s (135-115-95-65 – pick a weight that’s appropriate)
4 – 12 Wall Ball Shots
5 – 15 Heavy KBS
POST:
STRETCH
12.13.19
PVC/Foam Roll
3 Rounds:
10 Banded Pull Aparts
10 Green Band Good Mornings
10 Face Pulls
WOD:
Partner Up:
20m AMRAP – alternating
15 KBS
10 Ball Slams
5 Burpees
-then-
10m AMRAP – alternating
15 Cal Curve Run
10 Air Squats
POST:
With your partner – chip away at 150 windshield wipers (holding 65/55 lbs on a barbell) – total.
12.12.19
PVC/Foam Roll
Rowling – 10 Rounds to 100m
*Deck Rolls for overs/unders
5 Rounds – not for time:
10 Body rows – smooth and slow!
10 Seated Strict Press (Dumbell – appropriate load)
3 Wall Walks
20 AB MAT sit ups
POST:
10m Partner Ski/Plank
EMOM – Partner A skis while Partner B is in plank – switch every minute
12.11.19
PVC/Foam Roll
*5:35 we’ll start a 10m clock:
Elevated Pigeon
Barbell/Slam Ball Shoulder mobility
Assisted Spiderman – Green band
10m EMOM: choose one –
8 Cal Ski
10 Cal Row
10 Cal Bike
TABATAS:
1 – Push Up/Pull Up – Alternate every round
2 – Sit Up Get Ups (35/25)
3 – Ball Slams
4 – Double Unders (sub singles or target jumps)
POST:
20 Sorinex Roll Outs
20 Sorinex Hamstring tucks
12.10.19
PVC/Foam Roll
5:35 we’ll start a 10m clock for:
Hip Mobility
Ankle Mobility
Knee Flexion
STRENGTH:
Front Squat –
5×5 @50-75%
3×3 @75-90%
DB Load – SL RDL
5×5 each leg – load in each hands
Conditioning:
8 x 500m Bike Efforts – RPE +/- 6
POST:
Hip Mobility Work
