Category: Uncategorized

12.5.19

PVC/Foam Roll

5:35 a 10m clock will start for:

Lacrosse Ball Mobility

Green Band Ankle Mobility

Barbell Quad Work

Teams of 3 – 12m each station:

1A – Row 250/200m

1B – G2OH (32/25)

1C – Rest

2A – Ride 500/400m

2B – Box Step Over

2C – Rest

3A – Ski 200/150m

3B – Static Bar Hang – pull up bar

3C – Rest

POST:

Handstand Holds – 5 rounds – :30s in the hold, :30s rest

 

12.3.19

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – Inchworm – Spidey Lunge – RDL Walk – Tin-man March – Knee Hug/Heel2Hip – Reverse Lunge Walk – Bear Crawl

3 Rounds  – not for time:

15 Cal Bike

2 TGU’s per side

Strength:

Box Squats – 5-5-5-3-3-3 – we’ll work on these together.

  • Foam Roll between sets of box squats

Body Rows – 3×10

TRX Push Ups – 3×10

Conditioning:

 10m Erg Concept

12.2.19

PVC/Foam Roll

5:35 a 10m clock starts:

Knee Flexion on a wall

Ball Slam/Barbell Shoulder mobility

Green Band Ankle Mobility

30m EMOM – 10m at each

Station 1:

10 Cal Bike

5 Push Ups

Station 2:

10 Pull Ups (sub 8 or 6)

10 Air Squats (sub 8 or 6)

Station 3:

10 G2OH

5 Burpees

Post:

25 Sorinex Roll Outs

Post – Post:

Stretch

11.28.19

PVC/Foam Roll

Dynamic Warm Up – 

Bear Crawl – Inchworm – Spidey Lunge – RDL Walk – Tin-man March – Knee Hug/Heel2Hip – Reverse Lunge Walk – Bear Crawl

11-28 (get it?!)

Find a Partner – Leapfrog Format – 2x through (everyone does everything once)

1 – 28 cal run

2 – 28 cal bike

3 – 28 push ups

4 – 28 pull ups

5 – 28 kb swing

6 – 28 burpees

7 – 28 ball slams

8 – 28 box jumps

9 – wall ball shots

10 – 28 front squat 95/65

11 – 28 hang cleans 95/65

POST:

Still with your partner –

Chip Away at 2800m Row

Partner A rows while Partner B executed 11 Man Makers (no renegade row)

Switch after 11 reps

RX Weight is 25/15

 

11.27.19

PVC/Foam Roll

1 –

10 Rounds Ski Erg Rowling – 100m Target – Deck Roll Punisher

2 – 

3 Rounds – not for time

15 Cal Bike

10 KBS

10 Goblet Squats

3 –

5 Round EMOM

40s wall sit (20s rest)

4 – 

3 Rounds – not for time

10 T2B

10 Warrior Sit Ups

MOBILITY WORK – We’ll spend the remaining time stretching and taking care of ourselves.

 

 

11.26.19

PVC/Foam Roll

Dynamic Warm Up –

Bear Crawl – Inchworm – Spidey Lunge – RDL Walk – Tin-man March – Knee Hug/Heel2Hip – Reverse Lunge Walk – Bear Crawl

Snatch Bar Complex – on the board

Strength

Hang Snatch – 3×3

Deck Snatch – 2×3

OHS – 3×3

Conditioning – 

10m on an ERG Concept

 

11.25.19

PVC/Foam Roll

*5:35 a 10m Clock will start for:

Elevated Pigeon

Green Band assisted Spiderman Stretch

Green Band Ankle mobility

Partner Up – 10 rounds (each) – everyone will pull 5K

Partner A: Rows 500m

Partner B: 5 Pull Ups/10 Push Ups/15 Ab Mat Sit Ups (rest with remaining time)

POST:

Stretch!

11.22.19

PVC/Foam Roll

*5:35 a 10m Clock will start for:

Med Ball/Barbell Shoulder mobility

Green Band Ankle mobility

Lacrosse Ball Shoulder Torture

Teams of three:

30m EMOM in teams of 3 – 

1m – Ski Erg

1m –  1/2 Burpee Wall Ball Shot over the RIG

1m REST

POST – 

Partner Med Ball Pass – 4 Rounds of 40s work, 20s rest

Post/Post –

Stretch

 

11.21.19

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl – Inchworm – Spidey Lunge – Lateral Squat w/ twist – Reverse Lunge Walk – RDL Walk – Tin-man March – Bear Crawl

5 Rounds – not for time – 

20 Cal Row

5 Dead Lifts (225/175)

10 Step Back Lunges (10 each side)

10 SA KB Snatches (5 per arm)

10 Sit Up Get Ups (45/35)

POST:

5x250m Bike Sprints

POST/POST:

Stretch!!