Category: Uncategorized

4.15.21

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

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

Sorinex Cart Roll Out – 3×12

Strict TTB – 3×10

Hang Power Snatch (Sub Clean) – 8×2 – add weight each set

Snatch Grip Scoop/Shrugs – 3×8

Conditioning:

10m ride/row/ski/walk-jog

4.14.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

I’m trying out a new concept on Wednesdays – very short actual work time. We will have ample time for warm-up and mobility work.

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 do 3 efforts on each machine. MAXIMUM Effort – allow full recovery.

4.13.2021

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 Hip to Hip – 3×5 each way

GHD – 3×6

Body Row – 3×10 w/ 1s pause

KBS – 3×12

Box Squat – 5×5/3×3

Banded Face Pulls & Pull Aparts – 3×10-12 each

Conditioning:

Partner Up:

400 Cal Curve Run

280 Cal Ski or Row

4.12.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

WOD:

E6MOM for 5 Rounds:

Pick two:

500m Ski

500m Row

1000m Bike

with:

(1-3-5) 10 DB Thrusters (45/25)

(2-4) 10 Pull Ups + 10 Push Ups

POST:

10m Alternate:

50s wall sit (10s to switch)

50s bar hang (10s to switch)

4.9.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

20m AMRAP

2 TGU’s – 1 per side

4 Pull Ups

6 Ball Slams

8 HR Push Ups

10 Double Leg Lifts

*There will be extra time after we’re done for stretching, extra credit work, mobility work, etc.

4.8.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

4×10 Reps of each:

Face Pulls

Banded pull aparts (alternate grip)

3-way shoulder

Mix in assisted spiderman banded stretch between each round

STRENGTH:

DB Floor Press – 3×8

Dips – 3×10

Arnold Press – 3×6

Body Rows – 3×10

POST:

5 x 25 Cal Curve Run

4.7.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

WORKOUT

30m Row For Distance*

*E3MOM perform 7 burpees

 – or –

30m Ride for Distance*

*E3MOM perform 12 pull Ups

– OR –

30m SKI for distance

*E3MOM perform 12 Box Step Overs

4.6.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

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

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

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

Front Squat – 5×5 (cross load or increase – your preference)

Push Jerk – 3×3

Sorinex Cart Roll Out – 30 total

Conditioning:

Easy Bike or Row for 10m

OR

Balance and Mobility Work