Category: Uncategorized

6.10.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Strength

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

Barbell RDL – 3×8

KBS – 3×15

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

Dead Lift– 5×5 then 3 x 3

Standing Press – 3×5

Sorinex Cart Roll Out – 30 total

Conditioning:

Easy Bike or Row for 10m

OR

Balance and Mobility Work

6.9.2021

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

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.

6.8.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Strength:

Land Mine SA Press – 3×5 each arm

DB Single Leg RDL – both hands hold a DB – 3×8 each leg

Sorinex Hamstring Tucks – 3×10

Face Pulls – 3×12

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

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

Supinated Grip Bent Over Row -3×8

Conditioning:

3 x 1000m Bike Pieces – REP 6

6.4.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Partner WOD – 30m AMRAP

Partner A – 20 Cal Bike/Ski/Row

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

Wall Sit

Bar Hang

G2OH (35/25)

Air Squat

Sit Up Get Up (35/25)

SA KB Swings – swap every 5 reps

6.3.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

Strength

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

Barbell RDL – 3×8

KBS – 3×15

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

Dead Lift – 5×5 Then 3×3

Standing Press – 3×6

Sorinex Cart Roll Out – 30 total

Conditioning:

Easy Bike or Row for 10m

OR

Balance and Mobility Work

6.2.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

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.

6.1.2021

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:

DB Bench Press – 3×8

Dips – 3×10

Arnold Press – 3×6

Strict Pull Ups – 3×ME

POST:

5 x 250m ski/row at a 6 effort.