Category: Uncategorized

8.9.19

PVC/Foam Roll

Dynamic Warm Up:

Bear Crawl/RDL Walk/Lunge Walk w/ twist/Spiderman Lunge Walk/Inchworm/Straight leg march

5m with a Green Band on the Rig

Partner Up:

One person works while the other keeps time:

Workout 1:

400m Run

10 Ball Slams

10 Pull ups

Workout 2:

500m Bike Ride

15 G2OH (35/25)

7 Burpees

Workout 3:

250m Row

5 SA KB Snatches (per side)

10 Goblet Squats

Workout 4:

200m Run

10 Burpees over box

200m Run

POST:

With your partner, alternating each time the reps increase/decrease:

2-4-6-8-10-8-6-4-2 Sorinex Cart Roll Outs

 

 

8.7.19

PVC/Foam Roll

3 Rounds –

15 Cal Bike

5 Pull Ups

10 Banded Pull Aparts

2 Wall Walks

FGB:

1m per station for 5 total minutes.  1m rest between rounds – 3 Rounds

1 – Wall Ball Shots

2 – Hang Snatch – 75/55

3 – Ski For Cals

4 – Box Step Ups

5 – Warrior Sit Ups

 

8.5.19

PVC/Foam Roll

3×10:

Cal Ski – Dips – Squat Practice (PVC)

3 OHS (45/35) – Burpees – Pull Ups

*3 Deck rolls

6 OHS (45/35) – Burpees – Pull Ups

*3 Deck Rolls

9 OHS – Burpees – Pull Ups

*3 Deck Rolls

12 OHS – Burpees – Pull Ups

*3 DEck Rolls

Build up to 18 (by 3’s) then go back down in order (repeat 18 then -15-12-9-6-3), always with 3 Deck Rolls in between rounds.

POST:

10 STRICT toes to bar

8.2.19

PVC/FOAM ROLL

5 Rounds for time:

10 Banded Pull Aparts (alternate grip each round)

5 Body Rows w/ 1s pause at the top

10 OHS (PVC Load)

WOD:

30m EMOM

1 – 12 Cal Bike

2 – 15 KBS (Heavy)

3 – 10 Burpees

4 – 10 OHS (95/65)

5 – 12 Dips

POST:

Tabata Plank

 

8.1.19

PVC/Foam Roll

Bear Crawl/Dynamic Warm Up

WOD:

2k Row

50 Dbl Unders

40 G2OH (35/25)

30 Ab Mat Sit Ups

20 Push Ups

10 Pull Ups

1K Row

25 Dbl Unders

20 G2OH (35/25)

15 Ab Mat Sit ups

10 Push Ups

5 Pull Ups

500m Ski Erg

POST:

Partner Farmer’s Walk – 800m total – swap whenever – load is a KB in each hand

 

7.31.19

PVC/Foam Roll

3 Rounds –

15 Cal Ski Erg

10 Warrior Sit Ups

5 Pull Ups

5 Rounds for time:

200m Run

5 Power Cleans (135/95)

10 T2B

15 Air Squats

POST:

1m Max Effort Dbl Leg Lifts

30s rest

1m Max Effort Russian Twists (DB Load)

30s Rest

1m Max Effort Warrior Sit Ups

30s Rest

1m Max Effort Flutter Kicks

DONE.

 

7.30.19

PVC/Foam Roll

Rowling – 100m

Lateral Lunges (each leg) / Goblet Squats for punishment – BOTH!

Strength:

Back Squat

2×8 @ 50%

2×6 @ 65-70%

2×3 @ 80-90%

2×2 @ 50% *3s pause in the hole

Conditioning:

2 x 2000m Bike Efforts – 75-80% exertion – full recovery