5/6/18

PVC/Foam Roll

Teams of 2 – alternate work/rest for 5 minutes

Bear Crawl

Farmer’s Carry

5 Rounds for Time:

5 Dead Lifts (185/135)

5 Wall Walks

10 C2B Pull Ups

Teams of 3 – 12m running clock:

Partner A: 10 Calorie Bike

Partner B: G2OH (35/25 plate)

Partner C: Rest

5/3/19

PVC/Foam Roll

5 Rounds –

20 double unders

10 Single Leg RDL’s (5 each leg, DB load)

34m – score is total Calories:

2m Bike for max cals

2m rest

2m Row for max cals

2m rest

2m Ski for max cals

2m rest

Post:

Partner up – you go I go T2B, start with one each and add one rep until you can’t go anymore

5/2/19

PVC/Foam Roll

3 Round Warm Up:

15 Cal Ski Erg

10 Air Squats

10 Warrior Sit Ups

Strength:

E2MOM for 10 minutes:

2 position SNATCH – one from the deck, one from the hang position – 70-80% of 1RM

Directly into E1MOM for 5 minutes:

1 SNATCH – from the deck – 80-90% of 1RM

WOD – For Time:

21-15-9

Burpees

Pull Ups

5/1/19

PVC/Foam Roll

40M EMOM:

1 – 15 Ball Slams

2 – 10 Toes to Rings

3 – 15 KBS

4 – 12 box step overs

5 – 15/12 Cal Bike

6 – 10 OHS (95/65)

7 – 20 Cal Curve

8 – 5 Sorinex Roll Outs

Stretch

4/30/19

PVC/Foam Roll

10m EMOM:

Min 1: 20 Cal Curve Run

Min 2: 10 Push Ups

Strength:

E2MOM for 10m

10 Body Rows

10 T2B

E2MOM for 10m

10 Pull Ups

10 Dips

Conditioning:

10m Ride, Row or Run for total distance

4/29/19

PVC/Foam Roll

Sub 10 Challenge! All 3 workouts have a 10m time cap. 5m rest between WOD’s.

Workout #1:

3 Rounds for Time –

400m Run

21 KBS

12 Pull Ups

Workout #2:

150 Wall Ball Shots

Workout #3:

3 Rounds for Time –

500m Row

15 OHS (95/65)

DONE.

4/26/19

PVC/Foam Roll

10m EMOM –

1 – Bike 10 cals

2 – Erg 10 cals

WOD:

Teams of 3 – 30 minutes

Partner A: Row 250m OR Ride 500m

Partner B: Cycles through the work – AMRAP Style

Handstand Holds
Dead Hang Holds
Goblet Squat Hold
Wall Sit
Warrior Sit Ups

Repeat until time is up.

Partner A sets the pace/duration.

Partner C: RESTS

POST:

6-45-90

4/25/19

PVC/Foam Roll

400m Run

12-10-8-6-4-2

KBS

Pull Ups

WOD:

E2MOM for 10m:

10 Back Squats – 50-60% of 1RM

E2MOM for 10m:

18/15 Cal Ski

15 Ball Slams

E2MOM for 10:

12 Box Step Overs

12 T2B

POST:

Partner Sorinex Roll Outs – You Go I Go –

switch every 5 reps – each person does 50 total reps

4/24/19

PVC/Foam Roll

Rowling – 10 x 100m – burpee punishment for over/under

10 Rounds:

20 Calorie Bike

10 T2B

5 Power Snatches (95/65)

5 Bar over burpees (lateral)

POST:

Sorinex Roll Outs – 25

Sorinex Tucks – 25

4/23/19

PVC/Foam Roll

Grab a partner – You Go I Go for 5 total minutes:

Bear Crawl Down and Back*

Farmer’s Carry down and back*

*length of the rig, I’ll set out cones

Strength:

Clean and Jerk (split jerk or push jerk)