PVC/Foam Roll

10+2, 8+4, 6+6, 4+8, 2+10

Cal Ski

Deck Roll

WOD – For Time

21-15-9

Cal Curve

OHS (95/65)

*rest 2M

WOD – For Time

9-15-21

Push Ups

T2B

POST:

25 Sorinex Roll Outs

25 Sorinex Pike

 

PVC/Foam Roll

5:35 a 10m clock will start for:

Knee Flexion

Elevated Pigeon

IT Band Foam Roll

Clean Bar Complex:

RDL

High Pull

Pocket Clean

Front Squat

Good Morning

Strength:

2 Position Clean (deck & hang) – 8×2 – build to a heavy 2-position max (1 deck + 1 hang = 2)

Front Squat 3×3 at your heaviest clean for the day

Conditioning:

10m AMRAP

Bear Crawl – down and back – use the cones, normal dynamic warm up distance.

Farmer’s Carry – down and back

10 Pull Ups

20 Double Leg Lifts

PVC/Foam Roll

2-4-6-8-10

Push Up

Pull Up

Warrior Sit Up

10m CINDY EMOM:

5 Pull Up

10 Push Ups

15 Air Squats

*2m Rest

10m EMOM

15 Heavy Swings

POST:

Flutter Kick Tabata

PVC/Foam Roll

2 Rounds:

15 Cals on an ERG Concept

10 Banded Air Squats

5 Pull Ups

After Warm Ups – 10m clock will start for:

Slam Ball/Barbell Shoulder Mobility

Knee Flexion

Green Band Ankle Mobility

Strength:

Dead Lift –

5-5-5-3-3-3 – build to a heavy triple for the day

Body Rows – 3×10

DB Floor Press – 3×10

Conditioning:

10m on an ERG – pick one

PVC/Foam Roll

3 Rounds:

250m Row

10 PVC OHS

10 T-Pause Push Ups

40m AMRAP:

5 Deck Snatch – 95/65

10 Slam Balls

15 T2B

20 Cal Bike

25 KBS

30 Ab Mat Sit ups

5 Burpees

POST:

Stretch

 

PVC/Foam Roll

100m Rowling w/ Deck Roll punishers

WOD – For Time:

9-15-21

DB Thrusters (55/45/35/25 – pick a weight)

Pull Ups

*rest to near full recovery

WOD 2:

2K Bike

1K Row

25 Burpees

25 Box Jumps

POST:

100 Ab Mat Sit ups for time

 

 

PVC/Foam Roll

5:35 a 10m clock will start for:

Knee Flexion

Elevated Pigeon

IT Band Foam Roll

Clean Bar Complex:

RDL

High Pull

Pocket Clean

Front Squat

Good Morning

Strength:

2 Position Clean- 8×2 – build to a heavy 2-position max

Front Squat 3×3 at your heaviest clean

Conditioning:

10m AMRAP

Bear Crawl – down and back

Farmer’s Carry – down and back

10 Pull Ups

20 Double Leg Lifts

POST:

Lacrosse Ball:

Feet, Hips, Traps/Lats

PVC/Foam Roll

2-4-6-8-10 of:

T-Pause Push Ups

Toes 2 Bar

 

21-15-9

Cal Bike

PVC Load OHS

 

WOD:

5 Rounds for time –

25 Cal Curve Run

5 Hang Power Snatch (95/65/45)

15 Ab Mat Sit Ups

*Rest 2m between rounds – each round should be full speed!

Post:

Stretch

 

PVC/Foam Roll

5:35 a 12m clock will start for:

Green Band Ankle

Elevated Pigeon

10 Green Band Good Mornings

4-Way Monster Walk w/ Air Squats

Strength:

Box Squats – 5×5

*Foam Roll between Sets – IT Bands, Quads, Hammy’s

DB Load RDL (two hands/both legs) – 3×8

DB Load Bulgarian Split Squats – 3×5 each leg

Conditioning:

10m EMOM:

Even – 15 Cal Bike

Odd – 12 Cal Ski

POST:

Stretch

 

 

 

1.20.20