Category: Uncategorized

9.16.2021

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/SA Press – 3×5 each arm

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

GHD – 3×6-8

3-Way Shoulder – 3×8 (up+down = 1)

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

Hang Power Clean – 8×3 – add weight each set

Turkish Get Ups – 20 Total Get Ups – done as you see fit

Conditioning:

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

9.15.2021

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.

9.14.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Strength (ALSO READ CONDITIONING COMPONENT)

Land Mine Thruster – 3 x 6-8 (slow and steady)

Bulgarian Split Squat – 3×5 ea leg

KBS – 3×15

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

RDL Balance 3-way foot tap (w/ band) – 3x around ea leg

OHS – 5×3 (PVC/45/65/95) – focus on full range of motion!

Sorinex Cart Roll Out – 50 total

Conditioning:

AT ANY POINT DURING THE LFITING:

RUN 400m 2x or…

Bike 25 Cals 2x or…

Ski 25 Cals 2x or…

Farmer’s Carry around the circle 2x

POST:

Balance and Mobility Work

9.10.21

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Partner WOD – 25m AMRAP

Partner A – 20 Cal Bike/Ski/Row

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

Wall Sit

Bar Hang

Forearm Plank

Handstand holds/barbell hold

Ab Mat Sit Ups

9.9.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Strength (ALSO READ CONDITIONING COMPONENT)

Land Mine Thruster – 3 x 6-8 (slow and steady)

Man Makers – 5×3 (55/45/35/25) DB Load

SA KB Snatches – 3×10 each arm

Front Squat – 5×5

Goblet Hold Lateral Lunges – 3×3 each way

OHS – 5×3 (PVC/45/65/95) – focus on full range of motion!

Sorinex Cart Roll Out – 50 total

Conditioning:

AT ANY POINT DURING THE LFITING:

RUN 400m 2x or…

Bike 25 Cals 2x or…

Ski 25 Cals 2x or…

Farmer’s Carry around the circle 2x

9.8.2021

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

9.7.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

4×10 Reps of each:

Green Band Good Mornings

Banded pull aparts (alternate grip)

3-way shoulder

Mix in assisted spiderman banded stretch between each round

STRENGTH (mix in 2x – 25 cal ride/row/ski or 400m run):

DB Bench Press – 3×8

Dips – 3×10

Arnold Press – 3×6

Strict Pull Ups – 3×ME

Plank Band Pulls (tie the band to the rig) – 3×6 ea side

Body Row – 3×12

POST:

Stretch

Labor Day!

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

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

400m run as a team (Together)
100 Kettlebell Swings (53/35)
400m run
80 Partner Wall Balls (24/20)
400m run
100 Hand Release Push-ups
400m run
80 Ball Slams
400m run
60 Burpees
400m run
50 Pull-ups