PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
10M EMOM
Min 1 – 10 HR Push Ups
Min 2 – 10 Body Rows
Back Squat – 8-8-6-6-4-4
Conditioning:
5 x 500m Ski or Row
or
5 x 1000m Bike
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WOD:
30m Clock:
Row/Ski/Ride for DISTANCE
BIKE = 10 Sorinex Cart Roll Out
ROW = 10 T2B
SKI = 10 Sit Up Get Up
POST:
Tabata Ab Mat
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD –
7m AMRAP
10 Cal Bike/Ski/Row
2 Wall Walks
5 PVC OHS
STRENGTH:
Weighted or Strict Pull Ups – 5xME
Weighted or Strict Dips – 5×10
Conditioning:
Partner Up – You Go I Go – 15 minutes
8 Cal Row
8 HR Push Ups
8 Cal Ski
8 Wall Ball Shots
POST:
Stretch
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD – NOT FOR TIME!
10-8-6-4-2
T2B
Wall Ball Shots
STRENGTH:
Dead Lift– 2×4 warm up/build up then 4×4 cross load
Conditioning:
15m AMRAP
15 Cal Bike
12 Box Step Overs
15 Cal SKI
15 Ab Mat Sit Ups
POST:
Stretch
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
20M AMRAP
2 Man Makers (45/25)
4 C2B Pull Ups
6 Wall Ball Shots
8 Warrior Sit Ups
10 KBS – 55/35
12 Cal Ski/Row/Ride
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
10-8-6-4-2
Lateral Lunge (45/35) – barbell on your back like a back squat (1R + 1L = 2 REPS)
Body Rows
Strength:
2-Position Snatch (Sub Clean) – 8×2
Supinated Grip Bent Over Row – 3×8
Conditioning:
1m Curve Run
or
3k Row or Ski
or
6k Bike
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
10m EMOM
5 Burpees + 5 Pull Ups
E6MOM for 5 Rounds:
Pick two:
500m Ski
500m Row
1000m Bike
with:
5 Goblet Squats
10 KBS
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD – NOT FOR TIME!
5-4-3-2-1
Thrusters (45/35)
Pull Ups
STRENGTH:
OHS (sub front Squat) – 2×4 warm up/build up then 4×4 cross load
Conditioning:
15m AMRAP
15 Cal Bike
15 Ball Slams
15 Cal SKI
15 T2B
POST:
Stretch
OPEN GYM
I am traveling for the new year. Scroll the blog and find a workout, have some fun and mix it up. The group will have to discuss the NYE or NYD workout plan(s). Kym can write something diabolical!
Happy New Year!
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Buy In:
1000m Row
Then – 5 Rounds of:
10 Box Step Overs
10 Squat w/Plate Press
10 G2OH 35/25
15 Ab Mat Sit Ups
Cash Out:
1000m Ski
Bar GYM 