10.21.19
PVC/Foam Roll
*5:35 a 10m clock will start:
Category: Uncategorized
10.18.19
PVC/Foam Roll
3 rounds:
12 cal bike
10 T-Pause Push Ups
8 Goblet Squats
WOD:
Teams of 3:
30m AMRAP – switch stations every 10m (add 30s transition time)
1 – 500m Bike Ride
1A – Ball Slams
1B – REST
2 – 250m Row
2A – Box Step Overs
2B – REST
3 – 400m Ski
3B – Battle Rope
3C – REST
POST:
4m AB MAT CHALLENGE
10.17.19
PVC/Foam Roll
2 Rounds –
10 Banded OHS (band around knees, PVC Load)
10 Face Pulls
Mobility:
Green Band Ankle Work
Elevated pigeon
WOD:
5 Rounds – Not For Time:
20 Cal Bike
10 DB Floor Press
10 Plate Loaded Squat + Press (35/25)
10 Burpee (sans push up) / Thrusters (wall ball load)
POST:
STRETCH
10.16.19
PVC/Foam Roll
*5:35 a 10m clock will start for the following:
25 Cal Bike Ride or Curve Run
Knee Mobility on the wall
Green Band Hip Mobility – RIG
WOD:
E5MOM for 4 Rounds:
400m Run
21 KBS
15 Pull Ups
9 OHS (95/65)
POST:
25 Sorinex Roll Outs
25 Sorinex Hamstring Curls
STRETCH!
10.15.19
PVC/Foam Roll
*at 5:35 a 15m clock will start for the following:
Banded 4-Way Monster Walk – blue bands
Slam Ball/Barbell Shoulder Mobility
Lacrosse Ball Shoulder Work
Snatch Bar Complex – (from the white board)
STRENGTH:
Snatch –
2-2-2-1-1-1-1 – working to a heavy single for the day
Snatch Pulls – 3×3 at the weight you get to for the single
Supinated Grip Bent Over Rows – 2×8
Conditioning:
10m on BIKE, SKI, ROW
POST –
Flutter kick tabata
10/14/19
PVC/Foam Roll
*at 5:35 start a 10m clock for:
25 Calorie Bike Ride
Elevated Pigeon
Hip Mobility (plyo box or bench)
Ankle Mobility (green bands)
WOD – partner up:
5,000m Row
Partner A: Rows
Partner B: holds plank
Break up work however you choose.
POST:
50 Step Back Lunges (25 each side)
25 Sit Up Get Ups (DB Load, one in each hand +/- 25lbs)
10-11-19
PVC/Foam Roll
3 Rounds –
10 Cal Bike
10 Banded Air Squats
10 Orange Band Pull Aparts
Strength:
5 Rounds – not for time
10 DB Bench Press
10 Body Rows – control your pace!
10 Dips
10 Goblet Squats
Conditioning:
Death by Box Step Over – start with TWO (over and back) and add TWO every minute
10.10.19
Upon further review, we won’t finish this one as written. We’ll scale in the morning.
PVC/Foam Roll
Shoulder Mobility – BRING A LACROSSE BALL IF YOU HAVE ONE
Hip Mobility
a 10-10 WOD for 10-10 day:
10 rounds
10 reps each:
Pull Ups
Air Squats
Push Ups
Cal Bike
Ball Slam
Cal Curve
Push Press (45/35)
Flutter Kicks (1-2-3 – 1 count)
Cal Ski
Ab Mat Sit Ups
POST:
Stretch
10.9.19
PVC/Foam Roll
3 Rounds:
15 Cal Bike
10 KBS
5 T-Pause Push Ups
Mobility:
Knee Flexion (on the wall)
Shoulders (Wall Ball & Barbell)
WOD:
21-15-9
Cal Curve Run
Pull Ups
*2m Rest then
21-15-9
Wall Ball Shots
Push Ups
*2m rest then
21-15-9
Cal Ski
Hang Power Clean (95/65)
POST:
3 Rounds – NOT FOR TIME
15 T2B
10 Sorinex Roll Outs
STRETCH
10.8.19
PVC/Foam Roll
Hip Mobility w/Green Band
Elevated Pigeon
Ankle Mobility/Squat Prep
Bar GYM 