Category: Uncategorized

12.14.2021

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

Strength –

SA KBS Snatch – 5×5 each arm

Wall Walks – 3×3

Dips – 3×12

Weighted Pull Ups (OR STRICT PULL UPS/banded pull ups) – 5 x 5 then 3×3

Barbell Shrugs – 3×6-8

Sorinex Cart Hamstring Tucks – 30 total

Arnold Press – 3×8

Face Pulls – 4×8

Conditioning:

1 Farmer’s Carry (short loop)

POST:

Balance and Mobility Work

12.10.2021

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 – 25m AMRAP

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

Wall Sits

Bar Hang

Forearm Plank

PVC OHS

Handstand Hold

POST:

4m Ab Mat Challenge

12.9.2021

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 Sorinex Cart Roll Out

ROW = 10 T2B

SKI = 20 Mountain Climbers (1-2-3=1 Count)

POST:

Tabata Ab Mat

12.8.2021

ARM 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

FOR TIME:

500m ROW

40 wall Ball shots

40 Sumo Dead Lift (75/55/35)

40 Box Step Overs

40 Push Press (45/35)

500 Ski

POST:

100 Push Ups – STRICT!!

10M EMOM – 10 push ups

12.7.2021

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 – 3×6

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

Dead Lift – 5×5 (Trap Bar or Barbell)

3-Way Shoulder – 3×8 (up+down = 1)

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

Face Pulls – 4×10

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

12.6.2021

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

E6MOM for 5 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

5 Squat Plate Press (35/25)

10 G2OH (35/25)

Post:

10m EMOM – 10 Pull Ups

12.3.2021

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

Sprint Work – Max Effort & Full Recovery

25 Cal Curve Run

150m Ski

150m Row

250m Bike

We’ll all 3 efforts on 3 machines. MAXIMUM Effort – allow full recovery. You Choose which machines.