PVC/Foam Roll

GREEN BAND Shoulder mobility

GREEN BAND Ankle mobility

250m Bike Ride

10 Push Ups

10 Pull Ups

10 Air Squats

WOD:

40m EMOM:

1 – 15 Cal Curve Run

2 – 10 Goblet Squats

3 – 12/10 Cal Bike

4 – 12 Box Step Overs

5 – Row 15/12 Calories

6 – 15 G2OH – 35/25

7 – 12/10 Cal Ski

8 – 10 Burpees

POST:

Stretch

PVC/Foam Roll

Hip Flexion (on the wall)

Spidey Rotations w/ Band (in the rig)

Ankle Mobility

WOD:

Teams of 3:

10m per station – 30s to rotate

1a – Bike 400m/300m

1b – Ball Slams

1c – rest

2a – Row 200m/150m

2b – T2B

2c – Rest

3a – Ski 200m/150m

3b – SA KB Snatch – switch arms every 5 reps

3c – rest

POST:

STRETCH

PVC/Foam Roll

2 Rounds – warm up tempo

250m Row

10 Body Rows

10 T-Pause Push Ups

STRENGTH:

3 ROUNDS – NOT FOR TIME

10 Pull Ups – Do AT LEAST 5 STRICT pull ups every set – you can kip the other 5

10 Man Makers – 25/15 – THIS SHOULD BE LIGHT WEIGHT

10 Sorinex Cart Roll Outs

20 Ball Slams

POST:

3 Rounds –

10 Box Step Overs

10 Goblet Squats

10 Calorie Ski

 

STRETCH!

 

PVC/Foam Roll

3 Rounds – 

15 Cal Bike

10 Green Band Good Mornings

2 Wall Walks

WOD:

3 RFT – 

400m Run

21 KBS

15 Pull Ups

9 Deck Rolls

POST:

Death by burpees – count by two’s

*when you’re tapped out, get on a bike/curve/row/ski until everyone is finished

Stretch!

PVC/Foam Roll

Plyo Box Hip Flexion

Lacrosse Ball Scap Rotation

3×10 of:

PVC OHS

Kipping Swings

Banded Pull Aparts

Strength:

OHS – 5-5-3-3-3-2

*working to a heavy double for the day – SNATCH 1RM should be a good target

DIPS – RING OR RACK – 3×10

Conditioning:

10m on an ERG Concept – pick one

POST:

STRETCH w/ Upper Body Focus

 

 

 

 

PVC/Foam Roll

2m Bike or Ski or Curve Run

Banded Hips Mobility

Elevated Pidgeon

WOD:

2 Rounds for time:

300m Farmer Walk (55/35)

500m Row

1K Ride

50 Ab Mat Sit Ups

25 Push Ups

10 Pull Ups

POST:

45s On / 15s Rest – 4 Rounds

Even Round: Hip Ups

Odd Round: PLANK

POST/POST:

STRETCH w/ Bands

PVC/Foam Roll

Teams of three –

1 mile curve run – split up the work 3 ways

WOD:

Teams of 3 – 12m per station – 30s rest to transition

1 – Row 300/250

1a – Battle Ropes

2 – Ride 600/500

2a – Wall Ball Shots

3 – Ski 250/200

3a – OHS (45/35)

POST:

6-45-90

 

 

 

 

 

PVC/Foam Roll

10M EMOM –

Even Minute – 15 Cal Curve Run (sub Bike or row)

Odd Minute – 10 HR Push Ups

5 Rounds – Not For Time

10 DB Bench Press

10 RDL w/ Barbell (Smooth and Strong – under control)

15 Ball Slams

30 Warrior Sit Ups

POST:

STRETCH

 

PVC/Foam Roll

3×10

Cal Ski

Air Squats

Banded Pull Aparts

WOD:

9-15-21

Warrior Sit Ups

Pull Ups

-rest 2m-

9-15-21

Back Squats (95/65) – you can take from the rack

Burpees

-rest 2m-

9-15-21

Cal Curve

Heavy Swings

POST:

100 Ab Mat Sit Ups

 

PVC/Foam Roll

Spiderman Lunges – Hip/Ankle Mobility

Slam Ball Overhead Extension

BARBELL CLEAN COMPLEX:

RDL – High Pull – Pocket Clean – Front Squat – Behind Neck Press

STRENGTH:

Deck Clean –

8×2 – working to a heavy DOUBLE for the day

DB Push Press –

3×8-10

DB load SL RDL – 

3×6 each leg

Conditioning:

10m on an ERG (bike, Ski or row) – total distance is the measure