Category: Uncategorized

12.28.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Strength

Land Mine Thruster – 3 x 6 (slow and steady)

Barbell RDL – 3×8 (keep it light)

KBS – 3×15

Goblet Squat – 3×5 w/ 1s pause in the hole

2-Position Clean – 6×2

Arnold Press – 3×8

Supinated Grip Bent Over Row – 3×8

Sorinex Cart Roll Out – 30 total

Conditioning:

Easy Bike or Row for 10m

OR

Balance and Mobility Work

12.27.2021

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

WOD:

30m Clock:

Row/Ski/Ride for DISTANCE

E3MOM – stop and perform:

BIKE = 10 PULL UPS

ROW = 7 BURPEES

SKI = 12 Box Step Overs

POST:

Ab Mat Tabata

12.24.2021

Twelve Days of Christmas!

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Just like the song – start with 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.

1 – Man Maker (DB Load)

2 – C2B Pull Ups (sub standard pull ups)

3 – Burpees

4 – T2B

5 (0)y Farmer’s Carry (outside – DB LOAD)

6 – Wall Ball Shots

7 – Box Step Overs

8 – Goblet Squats

9 – T Pause Push Ups

10 – Warrior Sit Ups

11 – SA KB or DB Snatches – 11 per side!

12 – Cal Ski/Bike

12.23.2021

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

Partner Row or Ski Ladder – You Go/I Go:

150m

250m

350m

500m

500m

350m

250m

150m

POST:

Tabata – Sit/Up Get Up & Flutter kicks holding plate (alternate)

12.22.2021

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

Partner WOD – FOR TIME – everyone burpees together, split the rest of the work evenly.

10 Burpees (Together)
100 SA Kettlebell Swings 1r+1L=1 rep (53/35)
10 Burpees
80 Wall Balls (24/20)
10 Burpees
60 Wall Ball Shots
10 Burpees
80 Ball Slams
10 Burpees
100 HR Push Ups
10 Burpees

12.21.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Strength:

Land Mine Step Back Lunge w/ press – 3×6

DB Single Leg RDL – both hands hold a DB – 3×5 each leg

Dead Lift – 5×5 (Trap Bar or Barbell)

Forearm Plank SA Band Pulls – 3×8 each arm

Banded Pull Aparts – 4×10 (alternate supinated and pronated grip)

Green Band Good Mornings – 3×10

Box Squat – 5×5 (cross load w/ 1-2 set warm up)

100lb Shoulder Dumps – 10 total

Conditioning:

Mix in 2x – 25 cal Ride/Row/Ski or 400m Run

12.20.2021

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

36m EMOM –

1 – 10 Cal Curve

2 – 12 G2OH

3 – 10 Cal Ski

4 – 10 Pull Ups

5 – 12 Cal Bike

6 – 15 Ab Mat Sit Ups

POST:

40 Pull Ups

(every time you break, 5 Sorinex roll outs)