Category: Uncategorized

1.28.21

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 Step Back Lunges/Press – 3×3 each side

TRX Push Up/Tuck – 3×8

Bulgarian Split Squat – 3×6 ea leg

Dead Lift – 5×5

Sorinex Cart Roll Out – 3×10

Green Band Good Mornings – 3×10

Conditioning:

5×20 Cal Curve Sprint

1.26.21

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 Thruster – 3×6

Body Row w/ 1s Pause at top – 3×8

GHD – 3×8

RDL (barbell) – 3×5

Front Squat – 5×5

Strict Pull Ups – 3xME

Conditioning:

Partner Curve Run – 400 total cals or partner Ski 260 cals

1.18 – 1.22

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 1:

E6MOM for 6 Rounds

1K bike

500m Row or Ski

10 KBS

5 Goblet Squats

WORKOUT 2:

Land Mine Thruster – 3×8

Sorinex Hamstring Tucks – 3×8

GHD – 3×6-8

Hang Power Clean – 5×5

Barbell RDL – 3×6

Body Rows – 3×10-12

Sorinex Roll Outs – 3×10-12

THEN –

Partner Curve – 400cals – alternate every 20-25

WORKOUT 3:

10 Rounds for Time – 30m Time Cap

10 Burpees

10 Ab Mat Sit Ups

10 Box Step Overs

10 Air Squats

POST:

Tabata Flutter Kicks

WORKOUT 4:

40m EMOM –

1 – 15 Cal Curve

2 – 12 G2OH

3 – 10 Cal Ski

4 – 10 Burpees

5 – 12 Cal Bike

6 – 15 KBS

7 – 15 Ab Mat Sit Ups

8 – 10 Pull Ups

Partner WOD –

Partner A rides/rows/skis – Partner B chips – rotate every 20 calories until all the work is done.

Partner A – 20 cal Concept 2 (Ride/Ski/Row)

Partner B – Chip through the following:

100 KBS

100 Wall Ball Shots

100 G2OH (35/25)

100 Step Overs

100 Sit Up Get Up

100 T2B

1.11 – 1.15

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 1:

E3MOM for 10 Rounds

25 Cal Curve Run (Sub 20 Cal Ski – rotate if necessary)

10 Wall Ball Shots

5 Deck Rolls

WORKOUT 2:

Land Mine Hip to Hip – 3×12

Sorinex Hamstring Tucks – 3×8

GHD – 3×6-8

Face Pulls – 3×10

Goblet Squat – 3×10

Body Rows – 3×10

Sorinex Roll Outs – 3×10

THEN –

Partner Curve – 400cals – alternate every 20-25

WORKOUT 3:

Workout 3 –

Rowing Helen

3 Rounds For Time:

500m Row

21 KBS

12 Pull Ups

Rest 3-5m Then:

2K Ski for Time – full recovery

1K ski for Time – full recovery

500m ski for Time – full recovery

WORKOUT 4:

Workout 4 –

3 Rounds – Warm Up Tempo

15 Cal Ski

10 SA KBS (5 per arm)

5 Windmills per side (LIGHT)

STRENGTH:

RDL – 3×5 (Barbell Load)

Power Snatch – 3×3

Snatch Balance – 3×3

Bulgarian Split Squat – 3×6 ea leg

Sup Grip Bent Over Row – 3×8

Conditioning:

5 x 30 cal Curve Sprints

WORKOUT 5:

10m of TGU’s – AMRAP

2m Rest

10m of Box Step Overs – AMRAP

2m Rest

10m DB Redundant Farmer’s Carry

1.4 – 1.8

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 1:

E3MOM for 10 Rounds

10 Squat w/ Plate Press – 35/25

10 T2B

10 G2OH – 35/25

10 HR Push Ups

10 Sit Up Get Ups – 35/25

WORKOUT 2:

Land Mine Thrusters – 3×6

Sorinex Hamstring Tucks – 3×8

GHD – 3×6

Dead Lift – 6-6-5-5-5-4-3

Body Rows – 3×10

THEN –

Partner Curve – 12m Run For Cals – alternate every 20 cals

WORKOUT 3:

Partner WOD –

Partner A – 20 Cal Bike/Ski/Row

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

Wall Sit

Bar Hang

Bar Hold (65/45)

Step Back Lunges

Sorinex Knee Tucks

REPEAT – 2x through

WORKOUT 4:

Chipper Up and Down –

10 Cal Ski

20T2B

30 Push Ups

40 Ab Mat Sit Ups

50 Ball Slams

40 KBS

30 Double Leg Lifts

20 Cal Bike

10 C2B Pull Ups

POST:

4 x 150m Ski Sprints

WORKOUT 5:

Tabata 8-ways – finish one full 8-round tabata (4 minutes) at each ‘station’ before moving on:

1 – Ball Slams

2 – Pull Ups

3 – Push Ups

4 – Dbl Unders

5 – Sit Up Get Ups

6 – Squat Plate Press

7 – Burpees

8 – Curve Run

12.28-12.31

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 1 –

0m EMOM –

0 – 9 –

12 Cal Bike

15 KBS

10 – 19 –

12 Cal Ski

10 Box Jumps

20-29 –

15 Cal Curve

15 Ball Slams

30-39 –

12 Cal Row

10 Goblet Thrusters

Workout 2 –

3 Rounds for WARM UP:

15 Cal Curve

10 Banded PVC OH Squats

10 Good Mornings – PVC Load

Box Squat – 5-5-5-5-3-3

OHS – 3×3

Body Row – 3×10

Dips – 3×8

Sorinex Hamstring Tucks – 3×10

GHD – 3×8

Conditioning:

12m ROW/SKI/RIDE for total distance

WORKOUT 3:

Partner Up. Finish all of one before moving on.

Curve Run – 300 Total Cals

T2B – 100 Total

Row – 200 Total Cals

Ball Slams – 200 Total

Ski Erg – 150 Total Cals

Workout 4:

3 Rounds – warm up tempo

Walk/Run 20 Cals on Curve

5 Windmills (per side)

10 Wall Ball Shots

E5MOM for 3 Rounds:

1,750m Bike

10 Back Sqauts

E5MOM for 3 Rounds:

750m Row

10 Med Ball Burpee/Wall Ball

Twelve Days of Christmas!

Just like the song – start with 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.

1 – Bar Muscle Up (SUB C2B Pull Up)

2 – TGU’s (1 per side)

3 – Sorinex Roll Outs

4 – Deck Rolls

5 – Wall Ball Shots

6 – Standing Press – (75/55)

7 – Box Step Overs

8 – OHS – (75/55)

9 – T2B

10 – Cal Ski

11 – SA KB Snatches – 11 per side!

12 – Burpees