PVC/Foam Roll

*5:35 clock starts for:

Green Band Ankle Mobility

Knee Flexion

Elevated Pigeon

40m EMOM:

1 – 12/10 Cal Bike

2 – 10 Ball Slams

3 – 12/10 Cal Ski

4 – 10 Box Step Overs

5 – 15/12 Cal Row

6 – 10 Pull Ups

7 – 18/15 Cal Curve

8 – 15 KBS

POST:

STRETCH

PVC/Foam Roll

Dynamic Warm Up – 1 length per movement

Inchworm – Spider Man Lunge Walk – RDL Walk – Tin Man March – Bear crawl – Reverse Lunge Walk – Reverse Bear Crawl – Knee Tuck/Heel to Hip Walk

Teams of 3 – 12m at each station – 30s rest to transition:

1A – Row 250/200m

1B – Hold Plank

1C Rest

2A – Run 25 Cals on Curve

2B – Ball Slams

2C – Rest

3A – Ride 15 Cals

3B – T2B 

3C – Rest

POST:

5 Rounds:

40s wall sit/20s rest

*Set the clock for 5m, EMOM sit on the wall for 40s allowing for 20s rest.

Post/Post:

Stretch

PVC/Foam Roll

Rowling – 100m – 10 Rounds – Deck Roll Punisher

5 Rounds – Not For Time:

15 Cal Ski

15 Box Step Ups

8 TGU’s (4 each side)

3 Wall Walks

POST:

Flutter Kick Tabata

Post/Post:

STRETCH

PVC/Foam Roll

3 Rounds –

10 Cal Bike

10 Push Ups

15 KBS

WOD:

Tabatas – 30s rest between tabatas

1 – Burpees

2 – G2OH (25/15)

3 – Air Squats

4 – T2B

5 – Ab Mat Sit Ups

POST:

STRETCH

PVC/Foam Roll

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

GREEN BAND ankle mobility

Banded Monster Walk – down and back

20 face pulls

20 Banded PVC OHS

STRENGTH:

Back Squat:

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

Body Rows – 3×10

DB Strict Press – 3×8

Conditioning:

10m on a concept 2

POST:

STRETCH

 

PVC/Foam Roll

*5:35 – 15m clock for:

Dynamic warm Up:

Bear Crawl – Inchworm – RDL walk – Spiderman Lunge Walk 

Elevated Pigeon

Knee Flexion

Lacrosse Ball Shoulder Mobility

20 Banded Pull Aparts

AMRSTICE DAY WOD!

9m AMRAP:

100m Row Sprint

11 Ab Mat Sit Ups

11 Air Squats

100m Row Sprint

22 Ab Mat Sit Ups

22 Sir Squats

100m Row Sprint

33 & 33 and so on….

*2m REST and then:

9M AMRAP

250m Bike

11 Box Step Ups

11 Push Ups

250m Bike

22 Box Step Ups

22 Push Ups

250m Bike

33 & 33 and so on…

POST:

Stretch – lacrosse ball & Foam Roll

 

 

PVC/Foam Roll

10-8-6-4-2

T-Pause Push Up

Banded Air Squat

Green Band Good Mornings

Teams of 3:

12m per station – 30s transition time (36 total minutes of work)

1A – Ski 150m

1B – KBS

1C rest

2A – 200m Row

2B – Mountain Climber

2C – Rest

3A – 20 cal Curve Run

3B – Plank Hold

3C – Rest

POST:

100Ab Mat sit ups for time

PVC/Foam Roll

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

Knee Flexion – on the wall

Shoulder Mobility – Barbell/Slam Ball

20 face pulls

Down & Back – forwards and backwards – Banded Monster Walk

WOD:
5 Rounds – not for time

5 Back Squats – NO MORE THAN 50% of your 1RM

10 Body Rows

10 Dips

20 Calorie Row

POST:

3×10 of each:

Strict T2B

Sorinex Pikes

POST Stretch:

Green Bands Hamstrings and Hips

Lacrosse Ball plantar Fascia

 

PVC/Foam Roll

3 Rounds – 

15 Cal Bike

10 T-Pause Push Ups

10 Banded Air Squats

WOD:

Tabatas!

1 – Ball Slams

2 – Warrior Sit Ups

3 – Wall Ball Shots

4 – OHS (45/35)

5 – Deck Rolls

POST:

4 x 150m Ski Erg Sprints – Full Recovery

 

PVC/Foam Roll

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

Hamstrings/Knee releases with RACK and BARBELL – 2-3m per leg

Elevated Pigeon

20 Banded Pull Aparts

Wrist Prep

STRENGTH:

Deck Clean –

2-2-2-2-2-2-2-2 –

-working to a heavy double for the day

Renegade Row – 3×5 each arm

T2B – 3×10 STRICT

Condition:

10m on an ERG Concept