PVC/Foam Roll
*5:35am a 10m clock will start for:
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Green Band Shoulder Flexion
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Lax Ball Shoulder Mobility
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Plyo Box Ankle Mobility
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20 Banded Pull Aparts
Author: Zach Fletcher
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
10.17.19
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
10.16.19
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!
10.15.19
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
10/14/19
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)
