PVC/Foam Roll

2-4-6-8-10:

Pull Up

Push Up

Ab-Mat Sit Ups

WOD:

5 Rounds for Time –

5 Burpees

10 Ball Slams

15 KBS

20 Cal Curve Run

POST:

25 Sorinex Roll Outs

25 Sorinex Glute/Ham

 

PVC/Foam Roll

Dynamic Warm Up:

Inchworm – bear Crawl – Knee Tuck/Heel to Hip – Spiderman Lunge – RDL Walk – Reverse Bear Crawl

Partner Up – You Go I Go Format:

40m AMRAP:

250m Row

10 T2B

200m Ski

10 DB Thrusters (45/35/25)

500m Bike

12 Box Step Overs

POST:

Stretch

 

PVC/Foam Roll

2-4-6-8-10 of:

Deck Rolls

Green Band Good Mornings

Scorpion Stretch – R+L = 1

5 Rounds of CINDY:

5 Pull Ups

10 Push Ups

15 Ab Mat Sit Up

2m Rest then – 

4 Rounds of:

8 TGU’s – 4 per side

15 Box Step Overs

POST:

Stretch

 

 

PVC/Foam Roll

2 Rounds:

20 Cal Bike

10 KBS

10 PVC Load Squat Practice

For Time:

50 Cal Row

40 Ball Slams

30 Ab Mat Sit Ups

20 Pull Ups

10 Burpees

20 T2B

30 Wall Ball Shots

40 Double Leg Lifts

50 Cal Ski

POST:

Stretch

PVC/Foam Roll

5:35 a 10m clock will start for:

Green Band Ankle 

Knee Flexion

20 Face Pulls

4-way monster walk w/ 5 squats

Strength:

Box Squats – 5-5-5-3-3-3

DB Load SL RDL – 3×5 each side

Arnold Press – 3×10

Conditioning –

2500m Row or Ski/5000m Bike

*E2MOM perform 5 burpees

 

 

 

PVC/Foam Roll

Dynamic warm up:

Inchworm-bear crawl-spiderman lunge walk-tin man March-bear crawl

10m EMOM:

150/130m row

1m rest

10m EMOM:

125/100m ski

1m rest

10m EMOM:

10 air squats

10 push ups

Post:

25 sorinex roll outs

25 sit up get ups (35/25)

PVC/Foam Roll

10+2, 8+4, 6+6, 4+8, 2+10

Cal Ski

Deck Roll

WOD – For Time

21-15-9

Cal Curve

OHS (95/65)

*rest 2M

WOD – For Time

9-15-21

Push Ups

T2B

POST:

25 Sorinex Roll Outs

25 Sorinex Pike

 

PVC/Foam Roll

5:35 a 10m clock will start for:

Knee Flexion

Elevated Pigeon

IT Band Foam Roll

Clean Bar Complex:

RDL

High Pull

Pocket Clean

Front Squat

Good Morning

Strength:

2 Position Clean (deck & hang) – 8×2 – build to a heavy 2-position max (1 deck + 1 hang = 2)

Front Squat 3×3 at your heaviest clean for the day

Conditioning:

10m AMRAP

Bear Crawl – down and back – use the cones, normal dynamic warm up distance.

Farmer’s Carry – down and back

10 Pull Ups

20 Double Leg Lifts

PVC/Foam Roll

2-4-6-8-10

Push Up

Pull Up

Warrior Sit Up

10m CINDY EMOM:

5 Pull Up

10 Push Ups

15 Air Squats

*2m Rest

10m EMOM

15 Heavy Swings

POST:

Flutter Kick Tabata

PVC/Foam Roll

2 Rounds:

15 Cals on an ERG Concept

10 Banded Air Squats

5 Pull Ups

After Warm Ups – 10m clock will start for:

Slam Ball/Barbell Shoulder Mobility

Knee Flexion

Green Band Ankle Mobility

Strength:

Dead Lift –

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

Body Rows – 3×10

DB Floor Press – 3×10

Conditioning:

10m on an ERG – pick one