Category: Uncategorized
3.6.2020
PVC/Foam Roll
500m Row
10 Face Pulls
10 Green Band Good Mornings
10 Banded Pull Aparts
10 PVC OHS
Teams of 3:
1A – 500m Bike
1B – Sit/Up Get Up – 15/10
1C – REST
2A – 250m Row
2B – PLANK
2C – REST
3A – 250m Ski
3B – OHS – PVC Load
3C – REST
POST –
STRETCH
3.5.20
PVC/Foam Roll
2 Rounds:
250m Row/Ski or 500m Bike
Lateral Monster Walk w/ Air Squats down and back
10+1, 9+2…..2+9, 1+10 of:
Deck Roll
Wall Ball Shot
WOD:
20m AMRAP
4 Deck Snatch – 95/65
8 Bar Over Burpees
12 Step Back Lunges (6 per side)
16 Air Squats
20 Ab Mat Sit Ups
Post:
Stretch
3.4.2020
PVC/Foam Roll
Dynamic Warm Up:
Bear Crawl – Inchworm – Spiderman Lunge – RDL Walk
10m EMOM:
15 Cal Curve Run
10 Banded Air Squats
WOD:
Rowing Helen
3 Rounds for time:
500m ROW
21 KBS
12 Pull Ups
POST:
50 Sit Up Get Ups – NOT FOR TIME!
3.3.2020
PVC/Foam Roll
500m Row
10 Box Step Overs
2 Wall Walks
15 KBS
Lateral Monster Walk – down and back w/ 5 air squats
Mobility –
KNEE FLEXION – 90s per leg
Elevated Pigeon – 90s per leg
Banded Ankle Mobility – 90s per leg
Strength:
Box Squats – 5-5-5-3-3-3
Sorinex Glute/Ham Tucks – 3×10
Sorinex Pikes – 3×10
Conditioning:
10m EMOM – 10 burpees
3.2.2020
PVC/Foam Roll
Dynamic Warm Up:
Bear Crawl – Inchworm – Spider-Man Lunge – RDL Walk
20 Banded Pull Aparts
20 Face Pulls
10 PVC Squat Practice
5 Rounds – E5MOM:
25 Calorie Row/Ride
5 C2B Pull UPS
10 HR Push UPS
15 Ab Mat Sit UPS
12 Ball Slams
POST:
3 Rounds
6 TGU’s – 3 per side
10 Sorinex Roll Outs
2.28.20
PVC/Foam Roll
Banded Ankle Mobility – 90s per leg/ankle
Banded Spiderman Stretch – 4m total – 1m per arm per side
Med Ball/Barbell Shoulder Mobility – 90s total
Teams of 3:
12 minute AMRAP:
1A – Row 300m/250m
1B – PLANK
1C – REST
0:30 Transition Time
12m AMRAP
2A – 600m/500m Ride
2B – Wall Sits
2C – REST
0:30 Transition Time
12m AMRAP
3A – 250m/200m Ski
3B – Bar Hang
3C – REST
POST:
Lacrosse Ball & Foam Roll Session
2.27.20
PVC/Foam Roll
Dynamic Warm Up:
Inchworm – RDL Walk – Spiderman Lunge – Bear Crawl
4-way monster walk w/ 5 Air Squats
3 Rounds –
15 Cal Bike
10 Box Step Ups
2 Wall Walks
WOD:
5 Rounds – not for time:
DB Bench – 10 reps
DB Standing Press (both hands same time) – 10 reps
Sorinex Roll Outs – 10 reps
POST:
Partner Up – 300 Cals on the Curve – break it up as you and your partner see fit
2.26.20
PVC/Foam Roll
Rowling – 10 x 100m – deck roll punishers
Workout 1:
12m EMOM –
Even: 15 Cal Curve Run
Odd: 10 OHS (45/35)
rest 2m
Workout 2:
12m AMRAP –
10 SA KB Snatches – 5 per side
20 Ab Mat Sit Ups
10/7 HR Push Ups
2.25.20
PVC/Foam Roll
4-way monster walk w/ 5 Air Squats
Mobility:
Elevated Pigeon – 90s per side
Knee Flexion on the wall – 90s per leg
10 Green Band Good Mornings
20 Banded Pull Aparts
Strength:
Dead Lift – 5-5-5-3-3-3
Body Rows – 3×10
Dips – 3×10
Conditioning:
2K Row –
E2MOM – 5T2B + 5 Air Squats
Bar GYM 