PVC/Foam Roll

10-8-6-4-2

T-Pause Push Up

Banded Air Squat

Green Band Good Mornings

Teams of 3:

12m per station – 30s transition time (36 total minutes of work)

1A – Ski 150m

1B – KBS

1C rest

2A – 200m Row

2B – Mountain Climber

2C – Rest

3A – 20 cal Curve Run

3B – Plank Hold

3C – Rest

POST:

100Ab Mat sit ups for time

PVC/Foam Roll

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

Knee Flexion – on the wall

Shoulder Mobility – Barbell/Slam Ball

20 face pulls

Down & Back – forwards and backwards – Banded Monster Walk

WOD:
5 Rounds – not for time

5 Back Squats – NO MORE THAN 50% of your 1RM

10 Body Rows

10 Dips

20 Calorie Row

POST:

3×10 of each:

Strict T2B

Sorinex Pikes

POST Stretch:

Green Bands Hamstrings and Hips

Lacrosse Ball plantar Fascia

 

PVC/Foam Roll

3 Rounds – 

15 Cal Bike

10 T-Pause Push Ups

10 Banded Air Squats

WOD:

Tabatas!

1 – Ball Slams

2 – Warrior Sit Ups

3 – Wall Ball Shots

4 – OHS (45/35)

5 – Deck Rolls

POST:

4 x 150m Ski Erg Sprints – Full Recovery

 

PVC/Foam Roll

*5:35 a 10m Clock will start for:

Hamstrings/Knee releases with RACK and BARBELL – 2-3m per leg

Elevated Pigeon

20 Banded Pull Aparts

Wrist Prep

STRENGTH:

Deck Clean –

2-2-2-2-2-2-2-2 –

-working to a heavy double for the day

Renegade Row – 3×5 each arm

T2B – 3×10 STRICT

Condition:

10m on an ERG Concept

PVC/Foam Roll

Dynamic Warm Up:

1x – Inchworm – Spiderman Lunge Walk – Reverse Bear Crawl – RDL Walk – Tin Man March – Lateral Lunge Spin – Backward Lunge Walk – Crab Walk

30m EMOM:

1 – 12/10 Cal Bike

2 – 10 C2B Pull Ups

3 –  8 Burpees over box

4 – 15 Heavy Swings

5 – 15/12 Cal Row

6 – 15 Push Press (45/35)

POST:

6-45-90

PVC/Foam Roll

2 Rounds:

10 Face Pulls

10 banded PVC OHS

10 Banded Pull Aparts

10 Green Band Good Mornings

Teams of 3 – 12m per station – :30 rest between stations:

1: Ride 15 Cals

1A: SA KB Snatches – alternate every 3 reps

1C: rest

2: Ski 12 Cals

2A: hold plank

2C; rest

3: Row 15 Cals

3B: Box Step Overs

3C: Rest

Post:

TABATA –

Partner Med Ball Pass – facing each other, do a sit up with the ball over head, pass it to your partner at the top.

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

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

 

 

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

 

 

 

 

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