Category: Uncategorized

11.10.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

SPRINT WORK:

E3MOM for 36 minutes:

ODD ROUNDS –

ROW or SKI 150m

BIKE 250m

EVEN ROUNDS:

Progress Through:

  1. 30s Wall Ball Shots
  2. 30s Standing Press (45/35)
  3. 30s KBS (Heavy or Full Swing)
  4. 30s Max Pull Ups
  5. 30s Max Push Ups
  6. 30s Max Burpees

11.9.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Land Mine Thruster – 3×5

GHD – 3×6

SA KB Snatch – 3×6-8 each side

Windmill – 3×5 ea side (light!!!)

Box Squat – 5×5/3×3

Wall Walks – 3×3 (mix these in as you work through the rest)

Sorinex Knee Tucks + Push Up – 3×8

Sorinex Leg Curls – 3×10

Conditioning:

During the Workout – 2x:

400m Run or 25 Cal Ski/Row/Bike

11.2.2021

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 – BODY WEIGHT

Perfect Push Ups – 10 x 10

Wall Walks – 3×3

Dips – 3×12

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

Banded Plank Pulls – 3×6 each arm

Sorinex Cart Hamstring Tucks – 30 total

Sorinex Cart Roll Out – 30 total

Conditioning:

2 x – 25 cal BIKE/SKI/ROW or 400m Run

POST:

Balance and Mobility Work