PVC/Foam Roll

100m Rowling w/ Deck Roll punishers

WOD – For Time:

9-15-21

DB Thrusters (55/45/35/25 – pick a weight)

Pull Ups

*rest to near full recovery

WOD 2:

2K Bike

1K Row

25 Burpees

25 Box Jumps

POST:

100 Ab Mat Sit ups for time

 

 

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- 8×2 – build to a heavy 2-position max

Front Squat 3×3 at your heaviest clean

Conditioning:

10m AMRAP

Bear Crawl – down and back

Farmer’s Carry – down and back

10 Pull Ups

20 Double Leg Lifts

POST:

Lacrosse Ball:

Feet, Hips, Traps/Lats

PVC/Foam Roll

2-4-6-8-10 of:

T-Pause Push Ups

Toes 2 Bar

 

21-15-9

Cal Bike

PVC Load OHS

 

WOD:

5 Rounds for time –

25 Cal Curve Run

5 Hang Power Snatch (95/65/45)

15 Ab Mat Sit Ups

*Rest 2m between rounds – each round should be full speed!

Post:

Stretch

 

PVC/Foam Roll

5:35 a 12m clock will start for:

Green Band Ankle

Elevated Pigeon

10 Green Band Good Mornings

4-Way Monster Walk w/ Air Squats

Strength:

Box Squats – 5×5

*Foam Roll between Sets – IT Bands, Quads, Hammy’s

DB Load RDL (two hands/both legs) – 3×8

DB Load Bulgarian Split Squats – 3×5 each leg

Conditioning:

10m EMOM:

Even – 15 Cal Bike

Odd – 12 Cal Ski

POST:

Stretch

 

 

 

1.20.20

Warm up

Tabata: double unders (or burpees if you don’t jump rope)

25 min AMRAP

Teams of 3 (One person down and back length of rig, each do same movement before switching)

KB front rack walking lunge (1 KB light to medium, switch arms on way back)

KB Farmer’s walk (2 KB medium to heavy)

Bear crawl

*10 synchro air squats for returning and resting partner

Finisher

Alternating Tabata: stab planks

Warm up

200 cal run shared with partner

For Quality

4 Rounds

20 Bulgarian split squat (10 ea)

20 kettlebell push press (10 ea)

20 GHD hip extensions

20 sumo deadlift high pull

Cash-out

25 Sorinex roll outs

25 Sorinex knee tucks

Warm up

3 rounds

15 cal bike

10 banded air squats

5 hang power snatches (empty barbell)

5 front squats (empty barbell)

20 min AMRAP (Fight or Flight)

20 wall balls (20/14)

20 hang power snatches (95/65)

20 box jumps (24/20)

20 front squats (95/65)

20/15 cal row

Finisher

50 sit outs

10 min mobility

wall figure 4

green band ankle

lacrosse ball (shoulder, hip, foot)

Strength

5 x 2 Clean and Jerk

3 x 10 body rows

3 x 20 red band tricep pull downs

10 min AMRAP

5 burpee pull ups

10 slow mountain climbers

15 abmat situps

20 box foot taps

Warm up

2-4-6-8-6-4-2

windmills (appropriate for your mobility)

heavy swings

v-ups

40 min EMOM

10 weighted box step ups (35/25)

10 knees to elbow

10 back squats from the floor (95/65)

10 chin ups

20 Russian twists (20/14)

Stretch