Category: Uncategorized

PVC/Foam Roll

3 Rounds – 

10 Cal Bike

10 KBS

5 T-Pause Push Ups

40m EMOM:

1 – 15 Cal Curve

2 – 2 TGU’s  – per side

3 – 12 Cal Bike

4 – 12 Box Step Overs

5 – 150m/125m Row

6 – 10 Pull Ups

7 – 150m/125m Ski

8 – 12 G2OH (35/25)

PVC/Foam Roll

Dynamic Warm Up – 

Inchworm – Bear Crawl – RDL Walk – Knee Tuck/Heal to Hip – Tin Man March – Lateral Lunge w/ spin – Spiderman Lunge Walk – Bear Crawl

3 Rounds – 

12 Cal Ski

10 Box Step Overs

2 Wall Walks

WOD:

For time – 

21-15-9 of:

Wall Ball Shots

Burpees

POST:

3 Rounds –

10 Sorinex Glute/Ham Tucks

10 T2B

10 Warrior Sit Ups

 

 

PVC/Foam Roll

4-way Monster Walk w/ 5 air squats

Inchworm Down/Bear Crawl Back – x2

5 Rounds –

15 Heavy KBS

10 Step Back Lunges (each leg)

5 Goblet Squats

10 Cal Bike

POST:

Tabata –

Russian Twists/6″ leg holds – alternate

 

PVC/Foam Roll

WOD:

5K ROW or SKI – SUB 10k Bike

*E3MOM – 1 Round of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats

POST:

50 T2B

25 Sorinex Roll Outs

PVC/Foam Roll

4-way Monster Walk w/ 5 air squats

Elevated Pigeon (45-60s per leg)

Knee Flexion (60-90s per leg)

Banded Ankle Mobility (90-110s per leg)

STRENGTH:

Box Squats – 5-5-5-3-3-3

Sorinex Glute/Ham – 3×10

DB Load SL RDL – 3×5 ea Leg

Conditioning:

12m EMOM:

Even – 12 Cal Ski (or Row)

Odd – 10 Burpees

POST:

Stretch

PVC/Foam Roll

3 Rounds –

15 Cal Bike

7 KBS

10 Banded Air Squats

WOD:

E2MOM for 30 Minutes

150m ROW/SKI (Alternate if needed)

8 Box Step Overs

POST:

Stretch

PVC/Foam Roll

3 Rounds –

200m Row

10 T-Pause Push Ups

5 Step Back Lunges per Leg

PARTNER UP! Everyone Does Everything –

* Partner A Works while Partner B rests

30m AMRAP:

20 Cal Curve Run

10 Burpees

150m Ski

4 TGU’s – 2 per side

300m Bike Ride

3 Wall Walks

POST:

Flutter Kick Tabata

 

 

PVC/Foam Roll

Dynamic Warm Up –

Inchworm – Bear Crawl – Knee Tuck/Butt Kick Walk – RDL Walk – Tin Man March – Backwards Bear Crawl

Rowling – 10 Rounds to 100m with Burpees for over/under

Clean Bar Complex – 5 reps of each with an empty bar:

High Pulls – RDL – Pocket Clean – Strict Press – Front Squat

Strength:

Deck Clean – 6×2

Push Press – 3×6

Conditioning:

10m on an ERG Concept – pick one

 

PVC/Foam Roll

2-4-6-8-10 of:

Deck Roll

Pull Up

10m EMOM:

Even – 150m Row

Odd – 125m SKI

WOD – TABATAS

5 Total Tabatas:

1 – Sit Up Get Up

2 – Ball Slams

3 – Wall Ball Shots

4 – Battle Ropes

5 – Double Unders

POST:

Stretch

PVC/Foam Roll

5:35 a 10m clock will start for:

Banded Ankle Mobility – choose the proper width

Knee Flexion

Elevated Pigeon

Post Mobility:

10 Green Band Good Mornings

4- Way Monster Walk with 5 Air Squats

Strength –

Dead Lift – 5-5-5-3-3-3

Body Rows – 3×8-10

DB Lateral Raise – 3×6 (keep it light!)

Conditioning:

2k Row or Ski / Sub 4K Ride

*E2MOM – 5 Pull Ups