Category: Uncategorized

PVC/Foam Roll

Banded Ankle Mobility – 90s per leg/ankle

Banded Spiderman Stretch – 4m total – 1m per arm per side

Med Ball/Barbell Shoulder Mobility – 90s total

Teams of 3:

12 minute AMRAP:

1A – Row 300m/250m

1B – PLANK

1C – REST

0:30 Transition Time

12m AMRAP

2A – 600m/500m Ride

2B – Wall Sits

2C – REST

0:30 Transition Time

12m AMRAP

3A – 250m/200m Ski

3B – Bar Hang

3C – REST

POST:

Lacrosse Ball & Foam Roll Session

PVC/Foam Roll

Dynamic Warm Up:

Inchworm – RDL Walk – Spiderman Lunge – Bear Crawl

4-way monster walk w/ 5 Air Squats

3 Rounds – 

15 Cal Bike

10 Box Step Ups

2 Wall Walks

WOD:

5 Rounds – not for time:

DB Bench – 10 reps

DB Standing Press (both hands same time) – 10 reps

Sorinex Roll Outs – 10 reps

POST:

Partner Up – 300 Cals on the Curve – break it up as you and your partner see fit

 

 

 

PVC/Foam Roll

Rowling – 10 x 100m – deck roll punishers

Workout 1:

12m EMOM –

Even: 15 Cal Curve Run

Odd: 10 OHS (45/35)

rest 2m

Workout 2:

12m AMRAP –

10 SA KB Snatches – 5 per side

20 Ab Mat Sit Ups

10/7 HR Push Ups

 

 

PVC/Foam Roll

4-way monster walk w/ 5 Air Squats

Mobility:

Elevated Pigeon – 90s per side

Knee Flexion on the wall – 90s per leg

10 Green Band Good Mornings

20 Banded Pull Aparts

Strength:

Dead Lift – 5-5-5-3-3-3

Body Rows – 3×10

Dips – 3×10

Conditioning:

2K Row –

E2MOM – 5T2B + 5 Air Squats

 

 

PVC/Foam Roll

3 Rounds – 

10 Cal Bike

10 KBS

5 T-Pause Push Ups

40m EMOM:

1 – 15 Cal Curve

2 – 2 TGU’s  – per side

3 – 12 Cal Bike

4 – 12 Box Step Overs

5 – 150m/125m Row

6 – 10 Pull Ups

7 – 150m/125m Ski

8 – 12 G2OH (35/25)

PVC/Foam Roll

Dynamic Warm Up – 

Inchworm – Bear Crawl – RDL Walk – Knee Tuck/Heal to Hip – Tin Man March – Lateral Lunge w/ spin – Spiderman Lunge Walk – Bear Crawl

3 Rounds – 

12 Cal Ski

10 Box Step Overs

2 Wall Walks

WOD:

For time – 

21-15-9 of:

Wall Ball Shots

Burpees

POST:

3 Rounds –

10 Sorinex Glute/Ham Tucks

10 T2B

10 Warrior Sit Ups

 

 

PVC/Foam Roll

4-way Monster Walk w/ 5 air squats

Inchworm Down/Bear Crawl Back – x2

5 Rounds –

15 Heavy KBS

10 Step Back Lunges (each leg)

5 Goblet Squats

10 Cal Bike

POST:

Tabata –

Russian Twists/6″ leg holds – alternate

 

PVC/Foam Roll

WOD:

5K ROW or SKI – SUB 10k Bike

*E3MOM – 1 Round of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

POST:

50 T2B

25 Sorinex Roll Outs

PVC/Foam Roll

4-way Monster Walk w/ 5 air squats

Elevated Pigeon (45-60s per leg)

Knee Flexion (60-90s per leg)

Banded Ankle Mobility (90-110s per leg)

STRENGTH:

Box Squats – 5-5-5-3-3-3

Sorinex Glute/Ham – 3×10

DB Load SL RDL – 3×5 ea Leg

Conditioning:

12m EMOM:

Even – 12 Cal Ski (or Row)

Odd – 10 Burpees

POST:

Stretch

PVC/Foam Roll

3 Rounds –

15 Cal Bike

7 KBS

10 Banded Air Squats

WOD:

E2MOM for 30 Minutes

150m ROW/SKI (Alternate if needed)

8 Box Step Overs

POST:

Stretch