Category: Uncategorized

PVC/Foam Roll

2m Jump Rope – singles or doubles

2+10, 4+8, … 8+4, 10+2 of:

Burpees

OHS (45/35)

Mobility – 

Knee Flexion – 90s per leg

Elevated pigeon – 90s per leg

Slam Ball/Barbell Shoulder mobility – 90s total

30m EMOM:

1 – 10 Cal Ski

2 – 10 Sit/Up Get up

3 – 10 Cal Row

4 – 5 Man Makers (35/25)

5 – 10 Cal Bike

6 – 10 T2B

PVC/Foam Roll

3 Rounds:

12 Cal Bike

10 Step Back Lunges (5 per leg)

8 Push Ups

6 Pull Ups

36m AMRAP

250m Row

25 Ab Mat Sit Ups

10 G2OH (35/25)

20 Cal Curve Run

10 box Step Over

5 C&J 95/65

POST:

5 Rounds –

2 deck rolls/1 wall walk

PVC/Foam Roll

2-4-6-8-10 of:

Push Up

Warrior Sit Ups

G2OH (35/25)

WOD:

5 Rounds – not for a speed record, be deliberate and in control:

15 Cal Row

10 Dips

20 KBS

20 Cal Curve Run

10 Goblet Squats

POST:

25 Sorinex Pikes

25 Sorinex Glute/Ham Tucks

 

PVC/Foam Roll

Dynamic Warm Up

Inchworm – Bear Crawl – Spidey Lunge – Reverse Bear Crawl

5 Rounds:

25 Cal Bike

15 KBS

10 Ab Mat Sit Ups

5 Pull Ups

WOD:

For Time:

21 – Ball Slams

21 – T2B

18 – Ball Slams

18 -T2B

15 – Ball Slams

15 – T2B

12 – Ball Slams

12 – T2B

POST:

Stretch

PVC/Foam Roll

500m Bike

4-way Monster Walk w/ 5 Air Squats

Knee Flexion – 90s per knee

Banded Ankle – 90s per knee

Squat Practice – 10 reps

STRENGTH

Box Squat – 5-5-5-3-3-3

DB S/L RDL – both hands, 1 leg – 3×5 each leg

Body Rows – 3×10

Conditioning:

10m EMOM:

Even – 10 Wall Ball Shots

Odd – 12/10 Cal Ski

PVC/Foam Roll

Dynamic Warm Up:

Inchworm – Spiderman – Bear Crawl – RDL Walk

2 Rounds:

10 Face Pulls

10 Band Pull Aparts

10 Banded OVC OHS

WOD:

E3MOM for 30m

250/200m Row or Ski

9 Air Squats

6 Push Ups

3 C2B Pull Ups

POST:

STRETCH

 

PVC/Foam Roll

Dynamic Warm Up:

Inchworm – Spiderman Lunge walk – Bear Crawl – RDL Walk

2-4-6-8-10 of:

Pull Ups

Push Ups

Ab Mat Sit Ups

Teams of 3:

12m per station – 30s transition

1A – ROW – 250/200m

1B – Ball slams

1C – REST

2A – Curve Run – 25 Cals

2B – Wall Sits

2C – Rest

3A – Bike 500/400m

3B – Battle Ropes

3C – REST

POST:

Stretch

 

 

PVC/Foam Roll

500m Row

4-way banded monster walk w/ 5 air squats

1000m Bike

Knee Flexion – 90s per leg

2-4-6-8-10 of:

Pistols (total number, so 2 reps = 1R/1L)

Body Rows w/ 1s pause at the top

WOD:

21-15-9

Cal Curve Run

Wall Ball Shots

*rest 2m then:

21-15-9

Cal Ski Erg

G2OH – 35/25

POST:

Flutter Kick Tabata

 

 

PVC/Foam Roll

3 Rounds –

12 Cal Bike

10 Banded Air Squats

2 Wall Walks

52 Card fun!

Hearts – T2B

Clubs – Push Ups

Diamonds – Warrior Sit Ups

Spades – Box Step Ups (Each Leg)

Jokers – 10 burpees

POST:

Stretch

 

PVC/Foam Roll

Rowling – 10 x 150m target – deck rolls for over/unders

Knee Flexion – 90s per leg

Elevated Pigeon  -90s per leg

Banded Ankle Mobility – 90s per leg

Assisted Spiderman Lunge – 30s per arm/side

STRENGTH:

Dead Lift – 5-5-5-3-3-3

Body Rows – 3×10

Sorinex Hamstring Tucks – 3×10

Conditioning:

10m Concept 2 effort